Using a variation of the 5 3 1 fivedime and 5 3 1 strength circuits. Id say that a little more rest and food would probably help your numbers significantly. The new beyond 5 3 1 book by jim wendler is now available as a paperback copy on amazon. Example 1 day one press 5 3 1 press 5 sets of 10 reps lat. This programs name is a bit confusing because this program is not really 5 3 1 at all. Incorporating strength cycles into crossfit training. You need to measure your 1 rep max on each 4 lifts and then take 90% of each 1.
Jim wendlers 531 bb template has anybody ever ran the jim wendlers 531 bb template, i ran it years ago when i was 17 and saw good strength gains on it along with some decent size but i was also growing like a weed. However, i highly recommend buying one of wendler s books as they have a lot of really good information in addition to the number of sets and reps, especially 5 3 1 for powerlifting. Added a nonwendler 5 3 1 template called karls method from the starting strength forum. Dont forget to establish a schedule and look to the pros in the industry to start your weight lifting and core training. Wendler suggests a sample diet template that totals somewhere in the range of 5000 calories for this program with the minimum stipulation of 12 eggs and a pound and a half of meat per day. May 07, 2019 heres a template for the first month of wendlers 531 week 1. This 531 app will help to manage your 531 workout program. I have been a serious lifter for about 3 4 years now. Its been a while because this is a long ass template, but my year of 5 3 1 forever kept chugging along, even if the blog posts didnt. The simplest and most effective training system to increase raw strength by jim wendler. Boring but big bbb is a variation of jim wendler s 5 3 1 template that focuses on high volume accessory work to induce hypertrophy after the main 5 3 1 work is finished.
The bbb accessory work follows a scheme of 5 sets of 10 reps 5. It is not intended to teach you the 531 programs or training methodologies. Poteto updated his awesome excel spreadsheet for jim wendler s 5 3 1. These spreadsheets are intended for automating your workout progress.
This app generates the 5 3 1 workout program based on your current lifts. In this guide to wendler s 5 3 1, you will find information on 2, 3, and 4 day splits. The original article by jim wendler that details 531 for beginners also known as 5314b can be found here. Youll find some of the best spreadsheets for these variations here. If you still havent read it, i recommend you do so right now, but. The 531 philosophy the 531 philosophy is more important than the sets and reps. Jim wendlers 531 program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. This template is not really 531 at all but its from wendler and definitely reflects his way of thinking. Progress tracker included in the template is 100% synced with your latest workout numbers.
Jim wendlers 531 bb template if this is your first visit, be sure to check out the faq by clicking the link above. Even if you decide this program isnt for you, these basic tenets have stood the test of time. If youre a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and steady progress each month then follow this program. Most of the spreadsheets included in the page are created by reddit users. Jim wendlers 531 strength program is one of the more popular powerlifting and strength building programs out there. Beyond 5 3 1 will allow you to expand your training program to fit your goals and training style. I picked up 531 forever and was thinking of doing god is a beast routine seems very good for strength and size.
After running boring but big for four cycles 16 weeks, i switched out to something to help the ol ego. Instead its a variation on his extremely popular and classic training programme 5 3 1 read about my experiences here. Whenever i feel like im getting sidetracked or want to try something different, i revisit these rules to make sure im doing things the right way. Follow the set and rep guidelines for 531 on your first lift of the day, and then perform four or five assistance. Wendler 5 3 1 is a very popular powerlifting program that was developed by powerlifter and strength coach jim wendler. You will also find information on a wendler s 5 3 1 and westside hybrid program. If youve read this blog for a while, youll have come to know it as the premier source of training info and templates on jim wendler s 5 3 1. A detailed overview of cycles including sets, reps and weights are calculated. I still use jim wendlers 531 workout routine and have combined it with the texas method at times.
Jim wendlers popular 531 template were highly influential on the popular gzcl and nsuns programs. The training starts lightly so that there will be more room for slow but sure development. Just yesterday i decided to do the deadlift day following the bbb method. May 09, 2020 no more fiddling around with printed spreadsheets at the gym. If youre planning on competing, get 5 3 1 for powerlifting and possibly the 2nd edition of 5 3 1. However, the original 5 3 1 template is not what you would consider periodized. I still use jim wendler s 5 3 1 workout routine and have combined it with the texas method at times. Wendler 531 black hills crossfitblack hills crossfit. This is a jim wendlers 531 workout spreadsheet and template resource page. Ironically, given its popularity in the powerlifting community, 531 was the program jim wendler invented when he decided to move away from the sport. If you havent read the book, i highly recommend getting your hands on it. This workout includes traditional multijoint exercises squats, deadlifts, bench press, shoulder press. If you havent read jim wendler s 5 3 1 manual by now, youre missing out.
Wendler actually recommends this somewhere in 5 3 1, and id recommend the same for you. In beyond 5 3 1, wendler offers 2628 week training plans that include periodized focuses on hypertrophy, conditioning, and strength. Hello muscle and strength members, i just joined the forum after reading over wendler s 531 program. Its simple yet effective nature has been a drawing point for bodybuilders, powerlifters and muscle enthusiasts since its creation. As i made good experiences with a 10x3 template, the stronglifts 5x5 program and sticking to a program for one year i thought jim wendler 5 3 1 could work for me. The simplest and most effective training method for raw strength and beyond 5 3 1.
As always, were going to start with a bit of context about the origins of the 531 program. Apr 18, 2020 more of a template than a strict program, many variations of 531 exist. If you have, you know how effective it can be in improving stalled lifts very quickly and consistently. The periodization bible accessory work, is intended to condition, build muscle mass, and is characterized by a high volume and relatively low intensity. What that means is that we will be doing four lifts every week back squat, bench press, deadlift, strict press, spread out over three or four days. It is both brutally simple and effective, making it one of the most popular 5 3 1 variations. I go back to it from time to time and it has some great information. I picked up 5 3 1 forever and was thinking of doing god is a beast routine seems very good for strength and size. Submaximal loads is kind of jim wendlers thing, and often serves the lifter well, but this. He documented his progress following 5 3 1 intermixed with a cycle of smolov for squats and smolov jr. Wendler himself has even visited the site although he didnt get back to me about that. This was one of those programs i had been wanting to run for a long time but just couldnt ever find 6 solid weeks to dedicate to it due to competition schedules. I was using another template before, but they didnt leave enough room to. If you havent read wendler s books, i highly recommend getting them.
I just started 531 this week and i started with the triumvirate template and i kinda like it more than the boring but big one cause it adds different exercises. There are two basic ways to do the boring but big template. Without a doubt, the boring but big is the most popular assistance template for the 5 3 1 training program. Jan 09, 2012 poteto updated his awesome excel spreadsheet for jim wendlers 531. I bought the beyond 5 3 1 book to read and figure out different templates. In 2008, a powerlifter by the name of jim wendler was sick and tired of the cookie cutter programs he was asked to perform, so he decided to develop his own strength program that would actually deliver results and the wendler 531 program was born. He is a threetime letter winner at the university of arizona football and has squatted pounds in competition. Wendlers 5 3 1 calculator for this program, its recommended that an individual perform anywhere between 36 reps for each exercise and then use the max rep calc to estimate what the 1rm for that specific exercise note. What is your guys opinion on this and what do you think is the best routine for strenght and size in the book he mentions 531 bbb is good for size but not necessarily strength strenght can be made for new trainees. Works with kg or lbs theoretical 1rm calculator choose your own increments per cycle reorder your workout and choose workout days rounding to the nearest multiple of your choice displays a full years. Wendler claims it to be the simplest and most effective training system to increase raw strength. In 5 3 1, youre expected to train three or four days a week. This book pushes the 5 3 1 program in every direction with one goal to get stronger. I have also included detailed assistance work information, including possible variations mentioned in the wendler s 5 3 1 ebook.
A hardcore look at wendlers 531 powerlifting routine muscle. This is because it is easy to program, easy to use and great for both strength and size. Apr 18, 2020 the 531 bbb template and many more are detailed in wendlers 531 second edition. I just started 5 3 1 this week and i started with the triumvirate template and i kinda like it more than the boring but big one cause it adds different exercises. Jan 17, 2014 jim wendlers 531 is a popular powerlifting system that has you training 4 days per week on a rotating wave system. How to modify wendlers 531 powerlifting routine for grapplers. Starting with 5 reps in the first, 3 in the second, and a mix in the third week, before deloading in the last week. The simplest and most effective training system for. Full body strength routines are the best way for novice lifters to quickly get strong, provided the program is not idiotic i. Jim wendlers 531 powerlifting system is popular because it works. If you havent read wendlers books, i highly recommend getting them. This is a two week template that skips the 3s week and the deload week.
Overview wendlers 531 has been the foundation for my training since i discovered that i really did want to get stronger and chase prs in the big 4 i include ohp even though it isnt a comp lift. Jim wendler s 5 3 1 is all about starting with very light weights while progressing slowly and consistently. After the the break it was a good opportunity to get into a new program. Even better, buy it so you can go back to it like i do from time to time. Each workout is centered around one core lift the parallel squat, bench press, deadlift, and standing shoulder press. Jim wendler s beyond 5 3 1 program appeared for the first time in his new book beyond 5 3 1. Looks like youre going strong regardless of the stitches in your butt. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests.
For example, if your bench press maximum is 100kg, your calculation is based on 90kg 100kg 0. After 6 arduous weeks, i have finished with jim wendlers 5 31 building the monolith aka 531 for size. And it was fun to see and learn how he approached adjusted the program. Jim wendler 531 workout spreadsheet diy strength training. In the book, you said you were still working on developing a percentage based system for the restpause assistance work. I had a break in action and figured now was the time to do it. This book may not be reproduced or recorded in any form without per mission from the author. How to modify wendlers 531 powerlifting routine for. Follow the set and rep guidelines for 5 3 1 on your first lift of the day, and then perform four or five assistance. Wendlers 531 technique is how you turn goals into gains. Jan 31, 2019 its been a while because this is a long ass template, but my year of 531 forever kept chugging along, even if the blog posts didnt. This book has new templates and variations for every lifter that is looking for an edge. The simplest and most effective training by jim wendler.
As always, each part is broken down and addressed in a simple, easy to readimplement manner. I still use jim wendlers 531 workout routine and have combined it with the texas method. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this. Boring but big day 1 overhead press 5 3 1 db press 5 x 10 chinups 5 sets of 10 reps day 2 wendler 5 3 1 boring but big vs. Aug 20, 2017 after running boring but big for four cycles 16 weeks, i switched out to something to help the ol ego. Example 1 day one press 531 press 5 sets of 10 reps lat work 5 sets of 10 reps day two deadlift 531 deadlift 5 sets.
Jim wendlers beyond 531 program appeared for the first time in his new book beyond 531. Jim wendler s 5 3 1 is the holy grail of strength workouts. This worksheet requires absolutely no work on your part to maintain. Recently, however, i have had a change of heart and want to start focusing on my strength. The current template i have started up looks like this. This programs name is a bit confusing because this program is not really 531 at all. Wendler has made substantial changes and, in my opinion, improvements to that original template. Im still deciding if i want to do the bbb template or go with one of the many hypertrophy templates ive seen online or in the book. Each training cycle lasts four weeks, with these setrep goals for each major lift. Basically, bbb follows the 5 3 1 template where one main lift is trained per session squat, bench, deadlift, or overhead press using the 5 3 1 rep scheme before dropping the weight and doing 5 sets of 10 reps for the same lift. No more fiddling around with printed spreadsheets at the gym. Just enter the number of reps done, it will automatically estimate 1rm and plot it as graph and logged. You need to measure your 1 rep max on each 4 lifts and then take 90% of each 1 rep max.
Gabe from a year on wendler s 5 3 1 put up his final post. All of them will get you stronger by focusing on steady progression of the big 3 lifts though. I was always about the aesthetics and bodybuilding. Without a doubt, the boring but big is the most popular assistance template for the 531 training program. Out of the results you get in this amrap the program calculates your new 1 rep max. Generally, any template can be good for size and strength. The wendler 5 3 1 is a strength cycle over 4 weeks. Andrew crickmore when i switched to beyond 5 3 1 sometime in the summer of 2014 i wasnt sure what to expect, but i had just read through wendler s ebook on it and decided to construct a template for it and run it.
Jim wendler s 531 strength program is one of the more popular powerlifting and strength building programs out there. Throughout the routine you will work with percentages based off of your max, and strive to hit rep prs each workout. When i switched to beyond 531 sometime in the summer of 2014 i wasnt sure what to expect, but i had just read through wendlers ebook on it and decided to construct a template for it and run it. Posts about 3 years of wendler 53 1 written by imfitcast. For those who can hit the gym only twice a week, you can use the following template. A hardcore look at wendlers 531 powerlifting routine. If youre starting the 5 3 1 training program with jim wendler, there are steps to take to begin the program as a beginner. So my question for you jim, is if you are working on a restpause. Jim wendlers 531 program has become incredibly popular because its simple and it works for a lot of people. Enter jim wendler s boring but big boring but big bbb isnt a new programme. Nonetheless, most people still use the original variation and. Heres a template for the first month of wendler s 5 3 1 week 1. Wendlers building the monolith day 1 carved outta stone.