1. 5/3/1 Forever Pdf
2. 531 Forever Download
3. 5/3/1 Forever Book Pdf
4. Jim Wendler 5/3/1 Forever Pdf
5. 5 3 1 Program Pdf

Throughout history, human beings have constantly worked to improve themselves and their surroundings.

Look at locomotion, for example: For thousands of years, Paleoman, whether he was eating grains with his brontosaurus burgers or not, commuted to work on nothing but his two excessively hairy feet.

Imagine the envy ol' Paley would feel if he knew that in just a few thousand years we'd have not only domesticated crops, we'd have domesticated horses – which certainly beats the snot out of walking – eventually leading to comfy carriages, paved roads, and finally, being stuck in four-hour gridlock along the 405 behind two El Caminos belching out exhaust.

Yep, progress.

5/3/1 Forever Pdf Download Torrent; 5 3 1 Workout Pdf; Free Pdf Download; I have been doing the original 5/3/1 programming pretty consistently for over 5 years now. I never got much into the Beyond content. The new Forever book is a game changer though. It keeps the simplicity of the original but adds much more variety in a systematic approach.

5/3/1 Forever Spreadsheet. 5/3/1 Forever Spreadsheet is designed by the reddit user 321DiscIn. This spread sheet contains Leader 5s PRO + BBB and Anchor 351 + 5×5 FSL. It also includes supplemental accessory workouts. Note: Increase TM after each cycle / after deload; Optional Joker Sets (1-2 sets, 1-3 reps, 5-10%). The original article by Jim Wendler that details 5/3/1 for Beginners (also known as “5314B”) can be found here. 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.

Since 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength was released two short years ago, author Jim Wendler has been inundated with suggestions from well-meaning readers to modify or 'improve' the system he described in Testosterone last year.

While the nature of the modifications may vary, Jim says in terms of their worth, the vast majority might as well have been written on toilet paper:

• 'How the hell could a program work on one human and not on another?'
• 'An effective program works because it's based on physiological principles. That's why it works it the first place.'
• 'But what about individualization and training specificity?'

'Bullshit,' barks Wendler. 'I hear that 'I need a specialized program' crap all the time and it gives me a freaking headache.

If you squat, your legs will get bigger, whether you've got long levers, tight ankles, or you think your mother never loved you. Not that I blame her, either.

I was at a seminar recently, and some guy was trying to convince me how glute-ham raises didn't work for him,' says Wendler. 'I told him it wasn't that glute ham raises didn't work, it's just that he sucked at doing them.'

T Nation: So with two years removed and thousands of 5/3/1 guinea pigs training, logging, and blogging, is Jim Wendler saying that there are no improvements, or even modifications to be made? Did 5/3/1 skip the horse and buggy and just emerge at Bugatti?

'I wouldn't say that,' said Wendler. 'Let's go through a few typical scenarios.'

T Nation: Modification #1: I'm a competitive powerlifter. How do I tweak this for my goals?

'I have a whole book on this coming out called 5/3/1 for Powerlifting,' says Wendler. 'The biggest modification pertains to switching around the weeks and adding some heavy singles.

In the original 5/3/1 Manual, the weeks look like this:

• Week 1: 3 x 5 reps
• Week 2: 3 x 3 reps
• Week 3: 3 x 5, 3, and 1 rep
• Week 4: Deload

In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles, so it basically looks like this:

• Week 1: 3 x 3, plus a few singles
• Week 2: 3 x 5 only perform requisite reps
• Week 3: 3 x 5,3,1, plus a few singles
• Week 4: Deload

This system is superior for powerlifting as it includes the necessary heavy singles, yet by switching the weeks around and only performing requisite reps in week two, you never train heavy two weeks in a row.

Thus, it allows for more overall recovery.'

T Nation: Modification #2: I'm a busy guy and hitting the gym four times a week is tough. Any lower frequency ideas that still yield gains?

'I get this a lot, and I have a kick-ass answer. Move everything to two times a week and do the following:

Week 1:

Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

That's it.

I've advised a lot of busy guys to follow this routine and virtually all got bigger, stronger, and in better shape faster – and for longer – because there's so much less potential for burnout.'

T Nation: With the reduced frequency, Wendler says there's no need to deload, and each training cycle now goes six weeks instead of the usual four. And for those guys who think that this sounds like their mama's split, Wendler says look out.

'The 5 x 10 assistance work is no joke, if you hit it hard. It's definitely not a pussy split – in fact, it could be the best variation of all.

Following this split is the reason I decided recently to do another meet.'

T Nation: Twice a week of lifting: Are you sure that's enough volume?

'I think most guys – even guys with all kinds of time to train – would be better off stripping down their volume and stepping up their conditioning,' says Wendler.

'Something almost magical happens to the body when you get in great condition. You look better, feel better, and you perform better.

This is essentially what we did when I played football and I seem to recall that everyone on the team was in shape.'

T Nation: Modification #3: My shoulder hurts with all the heavy pressing. Can I dump the 5/3/1 shoulder pressing in exchange for something else?

Shoulder pain is a common thing, so it would make sense to just remove heavy shoulder pressing until (if?) it clears up, right?

Bad move, says Wendler. Although shoulder pain may be typical, the answer isn't to change any of the 5/3/1 lifts, but to change the assistance exercises instead.

'For guys with sketchy shoulders, the only pushing lifts should be the 5/3/1 overhead press and bench press,' says Wendler. 'The rest of the upper body work should be lat work, face pulls, triceps pressdowns, and the like.

In other words, keep the main presses, but no additional pressing!'

T Nation: Modification #4: Performing squats and deadlifts in the same week is just too much for me.

'Grow a set of balls,' says Wendler. 'I don't really have anything more to say to that kind of pissing and moaning.'

T Nation: When pressed to expand on what could be taken as 'less than helpful' advice, Wendler says following the Monday-Wednesday-Friday-Monday rotation – thus allowing five days between lower body workouts – can be helpful, as is the new twice-a-week rotation already noted in Modification #2.

'But don't forget to still grow some balls,' adds Wendler.

T Nation: Modification #5: Sets of five-rep deadlifts are too much for me.

'Is this article sponsored by the Vienna Boys Choir?' asked Wendler.

'Look, during the five rep week, you're doing sets of five with 65, 75, and 85 percent. Only the 85% set can even be considered hard by someone with a functioning set of testicles.

So you're telling me you can't do one hard fucking set?'

T Nation: Wendler notes that even very strong individuals – guys whose five rep poundages exceed 500 pounds or more – should have no problem with the sets of five.

'I really think guys sometimes talk themselves into being pussies,' says Wendler. 'Truly strong guys got to be that way by training hard, there's just no getting around that. I don't care how smart you think you are – if you don't train hard, you're a pussy, and you can't call yourself strong.

And again – it's one set! Gimme a break already!'

T Nation: Modification #6: Are there any other lifts that I can apply the 5/3/1 loading scheme to?

'You'll be surprised by my answer, and how I came up with it,' says Wendler.

'I tore my labrum and my rotator cuff, and I need to get the bone shaved down. In other words, I can't press for shit. But I still love to train.

So with pressing out of the question, I started applying 5/3/1 to some other big lifts. The first one I tried was barbell rows.'

The result?

'I started at 225 pounds for 10 good reps. Six weeks later or so, I was up to 285 x 16.

So yeah, you can apply 5/3/1 to other lifts, and yes, it even works with barbell curls.'

T Nation: Wendler cautions not to overdo this scheme – don't try to perform 5/3/1 with four different lifts per workout – but as long as they're major barbell lifts, don't be afraid to experiment with things like barbell rows, barbell curls, and power cleans.

'Just please don't email me looking for help applying 5/3/1 to lateral raises and triceps pressdowns.'

Parting Shots and Kick Ass Advice

T Nation: Powerlifting modifications, alternate frequencies, exercise substitution options – what's next on the radar Jim, different rep schemes for Republicans and Democrats?

Not likely.

'Stop trying to reinvent the wheel, and stop believing that you're this newly evolved life-form that needs a special set of rules.'

T Nation: According to Jim Wendler, these are the only rules that you need:

Every plan should have:

• Strength Component (the 5/3/1 lifts)
• Hypertrophy Component (the assistance lifts)
• Conditioning (sprinting, hill sprints, etc.)

'The first thing you need to do is figure out what your goal is. Once you do this, you can determine your priorities, which determines how much time you devote to each component.

So if you want to get stronger, you prioritize the strength lifts more and pull back on the other two. If you want to get bigger, you prioritize hypertrophy and do less low rep training and sprinting.

But at NO time, ever, should you dump one of those three things completely. That's when you can potentially run into problems.'

T Nation: So for example, if you wanted to get single-digit lean, you wouldn't dump low rep strength training altogether and just sprint every day. You might cut back somewhat, but if you were smart, you'd keep a bit of low rep work in there every week.

Ditto getting bigger or stronger – there's absolutely no reason to eliminate conditioning work completely just because you want to get as big as possible, nor should you dump hypertrophy work altogether if your goal is to deadlift a thousand pounds.

Jim likens this to the type of prioritizing virtually every adult performs every day.

'You got your job, your family, and your hobbies. You figure out your priorities and basically find a way to make it work and keep all three in balance.

Why can't people apply that logic to training?'

Since I started powerlifting, I’ve had a few workouts that I really liked. The first was the Madcow 5×5 version of Bill Starr’s 5×5 routine, and the second was Sheiko. (The Sheiko volume about killed me tho cuz I wasn’t prepped well enough for it. DOH! BUT, I loved it!). Other routines I really like were the Texas Method and Smolov. However, I didn’t give the Smolov routine the amount of respect it deserves and ended up with a strained hip flexor. Double Doh!

I still use Jim Wendler’s 5/3/1 workout routine and have combined it with the Texas Method at times. If you haven’t read the book, I highly recommend getting your hands on it. Even better, buy it so you can go back to it like I do from time to time. Jim Wendler 5/3/1 Book (2nd Edition): The Simplest and Most Effective Training System for Raw Strength.

5/3/1 Workout Breakdown

• Train 3-4 days per week
• One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press.
• Each training cycle lasts 4 weeks.
• The first week you will do 3 sets of 5 reps (3×5).
• The second week you will do 3 sets of 3 reps (3×3).
• The third week you will do 1 set of 5 reps,1 set of 3 reps and 1 set of 1 rep (5/3/1).
• The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.
• After the fourth week, you begin again with 3 sets of 5 reps.
• Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.

Emphasize Big, Multi-Joint Compound Movements

For years I did a lot of isolation exercises; Curls, Tricep extensions, Leg extensions, etc etc etc… I also did a couple compound movements like squat and bench, but I never really focused on compound multi-joint movements. MAN, WHAT A WASTE OF YEARS THAT WAS!!

Mult-joint compound movements build the most muscle and work all these smaller muscles in addition. People are baffled when I tell them I rarely if ever do curls. Actually can’t remember the last time I did a bicep curl. Also, I’ve always had problems with tiny calves and hated it. Amazingly, when I started focusing on the big compound lifts, my calves actually grew. (They’re still small in my mind, but they’re better than before.)

Start Too Light & Progress Slowly

5/3/1 Forever Pdf

We all want to make huge gains fast, and in the beginning this is possible. However, the longer we train, the slower the progress becomes. That’s why, with this program it’s all about starting light and progressing slowly. You will hit a point where it starts getting much harder and that’s when you learn to appreciate the deload weeks.

Break Personal Records (PR’s)

Another big thing about the 5/3/1 program is breaking personal records. That could be in weight or reps. If at the beginning of one cycle you’re only benching 225lbs x 5, but then the next cycle you hit 7 reps, then you’re getting stronger…. obviously.

Buy Wendler’s book(s) [5/3/1 for Powerlifting and/or Jim Wendler 5/3/1 Book (2nd Edition)]

I highly recommend taking the Wendler 5/3/1 workout program for a test drive for at least 12 weeks.

The Jim Wendler 5-3-1 Workout Spreadsheet

I love automating things (lazy) to make my life easier (lazy) and more efficient (lazy), so I created a 531 workout spreadsheet that will auto calculate all your numbers after the first week.

• Hair regrowth
• You’ll get a hot sex crazed girlfriend (Warning, don’t expose your new girlfriend to these spreadsheets or she’ll probly get pregnant because of all the pent up testosterone laden manliness that exists within said spreadsheets.)
• Your new girlfriend will invite her hot friends over and ask you to have a naked pillow fight that will evolve into a night of body shots and “other” fun activities.
• Cures impotence! (which is super sweet now that you have a hot sex fiend girlfriend that likes to invite her hot friends over for shenanigans).
• Your dog will stop licking his balls in public.
• You’ll even win the lottery!
  

531 Forever Download

Since I couldn’t make up my mind, I created 2 versions of the 5/3/1 workout spreadsheet. Originally I had 4 versions (two that rounded and two that didn’t) but that is completely unnecessary because you can just round them in your head. Duh. PLUS, it’s nice if you plan on Microloading Fractional Plates – DIY.

There are “Destructions” in the first tab, but most times I’m not good at explaining things via the good ole fancy shmancy written word using the Engrish alphabet in a way that convey’s the message that I am trying to convey so that the reader can understand what I’m trying to convey when I convey it in a way that allows for easily understanding said conveyed instructions.

>> BE SURE To WATCH THIS REALLY BORING VIDEO (from my previous site DIY Strength Training) ON HOW I USE THE 531 SPREADSHEETS, and Then… Check out the shorter “updated” video… and then download the spreadsheets below it…

Portrait Version Total Time: ~8min
Note: This video also applies to the Landscape Version

Updated Version Total Time: ~4min

5/3/1 Forever Book Pdf

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Jim Wendler 5/3/1 Forever Pdf

ALSO… Please leave a comment below letting me know what you think or if you have any questions or problems with my version of Wendler’s 531 routine.

5 3 1 Program Pdf

• Wendler 5/3/1 Workout Spreadsheet
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• Wendler 5/3/1 Workout Spreadsheet
  Landscape Layout
  Download Landscape Version