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

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

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

 

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.

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

Topics: Lift stronger, Stronglifts 5x5, Powerlifting, Bodybuilding, Strongman

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.

Topics: Lift stronger, Stronglifts 5x5, Powerlifting, Crossfit, 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