Erläuterungen für das Jim Wendler 5/3/1 Programm

Dies sind kurze Erläuterungen für das Jim Wndler 5/3/1 in deutscher Sprache, da die meisten Aufzeichnungen im Internet in Englisch sind und nicht alle, die stärker werden möchten. Da nicht jeder des englischen so mächtig ist, um den Einzelheiten folgen zu können habe ich mich entschlossen meine Erfahrungen neben meinen englischen Artikeln auch in deutsch zur Verfügung zu stellen. Dieser Artikel befasst mit diesem Programm, um stärker zu werden und bietet euch einen Download für einen Excel Kalkulator, um zu starten.

Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

My first Jim Wendler 5/3/1 cycle

I have done my first Jim Wendler cycle and I am stoked. I hope I can continue this program for a year without any stalls, because that would make me an elite lifter by definition. Here are my impressions after a month of 5/3/1.

Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Jim Wendler 5/3/1 Diet

I am currently struggling to get my own act on diet together and have to improve. This post is to help you to get a picture of what is out there and save you 1 to three days of research combined with my personal experiences. To make a long story short: Get the obvious stuff in your diet sorted like cutting down on alcohol, having a daily routine of meals and getting to the gym regularly. Then move on to the more complicated world of paleo diets, supplements, and calorie counting, if you want to become a professional athlete.

If you want the most up-to-date news or ask direct questions, then you can follow me on Instagram.

Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Jim Wendler Body weight Accessory work

This is the explanation for a bodyweight template I came up with to accompany the Jim Wendler 5/3/1 program. As I personally do run marathons the boring but big accessory work does not really appeal to me, because every kilo/pound that I put on, I have to carry around for 42km. That does not necessarily help my time. So here is the attempt at squaring the circle for increased strength at a minimum increase of body weight. Always consult a doctor before doing exercises.

If you want the most up-to-date news or ask direct questions, then you can follow me on Instagram.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Jim Wendler 5/3/1 Joker Sets explained

Joker Sets are being used in the Jim Wendler 5/3/1 weightlifting program to auto-regulate good and bad days. You will increase your top set by 5 - 10% in weight and aim to complete the repetition maximum for the day. Joker Sets have been brought in by Wendler in his iterations of the Wendler 5/3/1 program as powerlifters criticized it for its lack of autoregulation and is published in Beyond 5/3/1.

If you want the most up-to-date news or ask direct questions, then you can follow me on Instagram.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Explanation for the Jim Wendler 5/3/1 calculator

This is a short explanation of the Jim Wendler calculator I designed for easy print out to be taken to the gym and stored in a folder. I found the first few results I got on google not covering my needs and to cumbersome, therefore i decided to design this. Always consult a doctor before running a lifting program. All these calculations are based on Jim Wendlers's public post on The Wendler 5/3/1 template.

If you want the most up to date news or ask direct questions, then you can follow me on Instagram.

 

Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Start of the one year Wendler 5/3/1 experiment

This is the start of my journey to go from mid to upper intermediate strength level to elite strength level within a year using the Wendler 5/3/1 program. Start will be after my holidays in california 2015 and end will be the same time next year. The aim is to finish at a one rep maximum of 200kg for the squat, 165kg for the bench press and and 235kg for the deadlift at 80 - 88 kg body weight.

Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman