My second Jim Wendler 531 cycle

My second cycle on lifting with this program still goes string. I have turned 30 now and I was never fitter or stronger in my entire life. Still daily life creeps in and you have to make some adjustments here and there, but overall it is going on track.

What are proteins ?

This article is me looking at a layman at what a protein is and how it fits into training for strength. I am currently consuming two whey shakes a day, as I was told it is a good idea to increase your protein intake if you want to get stronger. I have already established that you need protein to get stronger. You will learn in this article what proteins are and which one if these little things are most relevant for strength training.

Jim Wendler 5/3/1 Joker vs. Volume Sets

With the updates in Beyond 5/3/1 Jim Wendler introduces joker sets for autoregulation and also a couple of other templates to add volume to his program, based on what your personal needs are. This post explains my approach to when to use which. So far this yielded a new 180kg Deadlift PR and a 75kg PR for me after being two months on the program. This is an appraoch which is only recommended if you have already lifting experience of a year as it requires good knowledge of lifting theory and your body to make the right decisions in the gym.

If you get dizzy just reading this article, go for a simpler lifting template to start.

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Erläuterungen für das Jim Wendler 5/3/1 Programm

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.

What are the risks of crossfit ?

The most recent crossfit hype gets people into the gym in the US by the thousands. It created and still creates new standards and a growing community which fills stadiums. I personally welcome the spike in physical activity and feeling of being empowered when doing crossfit. But there are risks attached to it and the daily staff chat in the kitchen shows that the "not so fit" are prone to injury when joining a crossfit outfit. 

Stronglifts 5x5 Diet

The best source is Mehdi the man himself. He worte an excellent article in my opinion where he outlines simple rules of nutrition. In the following I'll give you my insight in how applied to my daily life.

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Stronglifts 5x5 for crossfitters

In total i think that Stronglifts 5x5 is a great program for beginning crossfitters who are aged, before they go into the hardcore WODs from the open, the games or generally into olympic weightlifting. This opinion is based on the facts that the powerlifts used are less technically challenging than the olympic lifts and I think you should build a stringbase before going into the dynamic strength efforts of olympic lifts to avoid that you hurt yourself.

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.

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Stronglifts 5x5 for runners

This is a post to help you decide whether you want to do Stronglifts 5x5 whilst preparing for a race in running. If you are an average athlete I would recommend it to prevent injury if you have the time to spare. If your overall goal is general health and fitness this is a great program to run next to a three day running plan. If your main goal is a very fast race time, you might want to step away from this idea. If you want the details of the program itself and the results it can provide please see this Stronglifts review, as I will not describe the program itself in this post. Always consult a doctor before deciding for a special exercise program or diet.

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