Wendler 531 Speed up techniques

These are some ideas on how to speed up the Wendler 5 3 1 workout which are discussed in the Wendler 5/3/1 and beyond 5/3/1 book. Please refer back to those to get a full picture as this is just a small snapshot of what I have done with it. Also only speed the program up, if you got used to it in the first place. Do not jump in as a beginner and try to go fast. Usually a recipe for desaster. Here are some ideas.

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

30 Jim Wendler Quotes that kick ass

“Bleed success. Eat. Sleep. Mate. Defend.”

I have been on the 5 3 1 workout for almost half a year now. The more I learn about Jim Wendler, the more I think he is just an all around awesome guy. I definetly recommend reading his books 531 and beyond 531.You will be entertained, educated and become one strong bastard.

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

How to combine Jim Wendler 5/3/1 and the westside method

You can combine the two methods taking Jim Wendler's approach for max effort days and the westside approach for dynamic days. Be aware that this increases overall workload of the Jim Wendler program and optimises your max effort days for general strength development, rather than specific development for powerlifting.

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 three month review

This is an overview of my three months experience with the Jim Wendler program. All graphics show weight lifted in kilogram. First month is missing, as I did not track my calculated 1RM in that month. Summarised I improved my squat by 2.5kg, bench press by 2,5kg and deadlift by 5 kg. All these lifts with headroom for more, as you can see in the provided videos for reference.

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

How to improve your squat

The squat is one of the most challenging and rewarding movements you can do in the gym. Here are two years of my experience gathered in the gym and watching several YouTube videos on how to improve on your squat. My biggest weakness at time of writing is ankle mobility and the resulting instability around my heels and feet. Still all of these clues helped a great deal to move my squat from 120kg to 142.5kg in roughly half a year. 

Topics: Lift stronger, Squat, Powerlifting

Jim Wendler 5/3/1 Top Set Calculator

 

Who should use it ?

This calculator is to be used to accompany the Jim Wendler One year calculator which is also provided by Marathon Crossfit. This should be used, when you have familiarised yourself with the ground principles of the program via the Jim Wendler books and how to track your workouts in the excel spreadsheet.

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

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.

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

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.

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

Deutsche Zusammenfassung Stronglifts 5x5

Ich habe persönlich das Stronglifts 5x5 für zehn Monate befolgt. Ein simples Programm mit überschaubaren Nachteilen, dass ich jedermann empfehlen würde, die mit Hilfe einer Langhantel stärker werden wollen. Das Experiment wurde im Juni 2014 gestartet und im März 2015 abgeschlossen. Abschlussdaten war für Bankdrücken 122.5kg, 120kg Kniebeuge und 165kg Kreuzheben für Maximalkrafttest.

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

Topics: Stronglifts 5x5, Powerlifting, Bodybuilding, Strongman

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