Tamke a long story short, if you have half an hour extra a day to train, need strength to punch harder, and can squat about 1. Moved onto other programs just to try something different smolov, texas method, candito, juggernaut method with mixed results. With the 531 program, this means the main lifts are done as the program is laid out and the assistance work is done with the athlete and sport in mind. The max effort method is obviously not part of one program. Jim wendler s popular 531 template was highly influential on the popular gzcl and nsuns programs.
The lower pipe is at 8 high and is a 1 galvanized pipe. First set last as the name describes, jim wendler recommends hitting 34 sets of 58 reps of your first set at 65%, 70% or 75% depending upon the week you are on. Jim wendlers 531 program promises slow and steady gains that will. He is a threetime letter winner at the university of arizona football and has squatted pounds in competition. Training max, original 531 vs 531 forever jim wendler 531. It starts with heavy work, then explosive work, and finishes with repetition work. You can lift heavy things in any program, and judging by the number of people who i see maxing out on the bench press, it seems to have quite a following. Fast forward five years, and i was at the bottom of the food chain.
I just wanted to see what versions are other people running. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers older stuff. Weber state mens basketball teams have won 18 big sky conference titles, and represented the school and conference in the ncaa championships on. These are excel templates so double click to open it. I was in shape then, and could do just about anything.
I used a threaded plate on the left post so that i. Click here or scroll down to watch the video instructions and download the spreadsheets. My main focus is size, but improving strength would also be a good benefit. This is why, when you see our suggested templates, we recommend. Boring but big day 1 overhead press 531 db press 5 x 10 chinups 5 sets of 10 reps day 2. The physical development of a hostile team by jim wendler and bob. He is a threetime letter winner at the university of arizona football and has. Jim wendler s 531 is all about starting with very light weights while progressing slowly and consistently. The jim wendler lifting program is in my personal opinion a very time effective way of building general strength on multiple levels for athletes with more than six months time to do so.
Jim wendler beyond 531 simple training for extraordinary results. Because in the beginning of the program i feel you can add extra work but as it progresses i think it may be harder due to the increases in weight. I have read through 531 forever several times now and think i have figured out something that was confusing me. To help showcase the program and my progression i have tried to visualize the four cycles that i did of this program one cycle four weeks. Feature packed 531 excel spreadsheet all things gym.
Dec 08, 2011 jim wendler released the 2nd edition of 531 the simplest and most effective training system to increase raw strength 6 pages of honest advice by a guy who eats his own dog food. For the 5x10 work and the deadlift, feel free to use straps. Apr 18, 2020 the latest in the 531 series, 531 forever collects all of jims thinking on 531 with the latest training methods e. Then save it right away and it will prompt you for a file name. I am back on the 531, currently on my 2nd cycle, and very much plan on sticking with it for the long run. The cube method focuses on three main training methods. Understanding jim wendlers 531 in full pdf template. Use this simple training template when preparing athletes. Since i couldnt make up my mind, i created 2 versions of the 531 workout spreadsheet.
With progressive weight bumps and a low training maxes this program will allow you to do one lift per session in 4 sessions per week while allowing crossfitters to metcon a few times a week. Obviously, this is going to be much lighter than the 60% but it is a great way to get grip work into your training program. Check it out and then download the spreadsheets below it. Did anyone do strictly bbb or did you add in extra accessory work. The simplest and most effective training system for. Te noah fant has 25 recep ons, including a teamhigh eight touchdowns. Dec 27, 2012 youre watching my working sets of wendler 531 and my new assistance work.
His templates are great but you can vary on them too. Complement 531 training with assistance work to build muscle, prevent. It consists of 2 16 6x6 posts, buried 4 feet deep and just over 7 feet apart. The 531 2nd edition features new chapters on programming assistance training for all the big assistance lifts. Friday deadlifts 531 lunges 3x20 steps glute bridges 3x 1020 abshanging leg raises3x10 saturday overhead press 531 drop to first work set weight 3x5 dips 3x1020 rows 5x10 bi ad tris lying triceps extensions and curls for girls 34x820 sometimes tae it easy on the heavy stuff and contentrate on the assistance and other times make the. I like the 3 day layout and it allows me to hit everything while also focusing on my conditioning. In the original 531, you would perform a rep max test, take 90%, and use it as a training max, increasing it 510 lbs as. Thought id run it past you all and see if ive got it right. Use features like bookmarks, note taking and highlighting while reading 531. I tried the other spreadsheets available online and none offered the detail and analysis that i knew was possible.
If your grip is lacking, choose a weight that allows you to perform the sets with a double overhand grip. This 531 crossfit spreadsheet contains 7 cycles of jim wendler s scheme minus the accessory lifts. It does require a lot of math and i didnt want to mess around with a calculator all the time. I started a variation of the 531 full body version. Seen a lot of talk about training a muscle twice a week, so i started a little experiment.
Jim wendler 531 workout spreadsheet diy strength training. Plus, its nice if you plan on microloading fractional plates diy. Like many people, i played football in high school and college. His best lifts include a pound squat, a 675pound bench press, and a 700pound deadlift a 2375 total in the 275 lbs. I have all of jims books, and have used 531 off and on over the past 4 years or so. Click on document jim wendler beyond 531 simple training for extraordinary results. Throughout the routine you will work with percentages based off of your max, and strive to hit rep prs each workout. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. I was a fat, weak, book smart kid without an ounce of muscle who never played a single sport my whole life. Jun 23, 2016 jim wendler s 531 program is one of the most popular in the fitness world and i know from experience that it works. Jim wendlers 531 is all about starting with very light weights while progressing slowly and consistently. Jan 09, 2012 poteto updated his awesome excel spreadsheet for jim wendlers 531.
The sheiko volume about killed me tho cuz i wasnt prepped well enough for it. How to program for over 40s athletes read performance. The simplest and most effective training by jim wendler. Training max, original 531 vs 531 forever jim wendler 5. Zudem gibt es einblicke, wie ein erfolgreicher trainer wendler ein sein maximalkraftprogramm fur eine gewisse gruppe athleten powerlifter adaptiert. I ran 531 for a couple of cycles, with great results, a few years ago. It is a fitting showcase for a basketball team and program that is one of the best in the nation. In a nutshell i personally think that 531 is a good option for intermediate lifters who are interested in developiong general strength for sports while 10x10 is a good program for hypertrophy and muscle gains. Simple and effective training for maximal strength by jim. His advanced work, which builds onto the basic 531 program, including the boring but big and building the monolith programs can all be found and downloaded online.
Browse and buy with confidence at the official site with top security and excellent customer service and support. Since i started powerlifting, ive had a few workouts that i really liked. Join our community just now to flow with the file jim wendler 531 and make our shared file collection even more complete and exciting. From defrancos ws4sbiii washed up meat head template lifts barbell complex. If youre interested in fitness and want to get toned, this is not the book for you. Wann, and researching the scientific literature on sports fandom, we built a model to define and understand sport fans. The program is comprised of 3 and 4 week cycles, designed to run indefinitely. At the least, the kids will be stronger and in better.
I received this message on the tnation forum and am very excited to see the program helping coaches and athletes in high school. Jun 21, 2015 jim wendlers 531 one awesome powerlifting program programs 531, wendler june 21, 2015 whether you re new to the lifting game or youve been going at it a while now, youve most likely heard of the 531 program or read the original book by jim wendler. He played football for the university of arizona where he was a letter winner on three occasions and. A robo advisor is an electronic financial manager that gives you investment advice and easy access to the stock market. Jim wendler is an accomplished powerlifter who was schooled, beaten up and bloodied, and graduated with honors from westside. I received this message on the tnation forum and am very excited to see the program helping coaches and. In the united states, especially with football, the weight room seems to take up the. The simplest and most effective training system for raw strength kindle edition by wendler, jim.
Is the bodybuilder template for advanced lifters but would result in overtraining for beginners and intermediates. Download it once and read it on your kindle device, pc, phones or tablets. Install the latest free adobe acrobat reader and use the download link below. The eight touchdowns are a singleseason record for an iowa ght end. The simplest and most effective training method for raw strength and beyond 531. This is a book designed for real lifters that want to push their own training and their prs up to the next level. We no longer looked like a young team, we looked like a varsity team. Jim wendler 531 pdf and spreadsheets much of wendlers work can be found in pdf or sheet format on numerous online locations. The world is a better place with joker sets and should be implemented into your strength program. Coaches told us we were the most physical team they played. 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. I remember once watching a young woman walk for exercise when i was in college. The top bar is at 116, and is a 1 14 galvanized pipe that is 10 feet long from lowes.