531: The Simplest and Most Effective Training System for Raw Strength5/3/1: The Simplest and Most Effective Training System for Raw Strength
The success of the 5/3/1 Method has been nothing short of extraordinary. For the past year, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires
Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style.
High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit.
Powerlifters use this program, for both raw meets and geared meets.
The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.
Table of Contents
* The Origin of 5/3/1
* The 5/3/1 Philosophy
* 5/3/1/ Program
* Squat
* Military Press
* Bench Press
* Deadlift
* Training Fashion
* Beginning the Program
* The Last Set
* How to Progress
* Even Smaller Increments?
* Stalling in 5/3/1
* How to Warm Up
* Comparing Rep Maxes
* Having a Less than Stellar Day
* Assistance Exercises
* The Great Debate
* Boring but Big
* Triumvirate
* I’m Not Doing Shit Today
* Periodization Bible
* Bodyweight
* Moving North of Vag
* Training 3 Days a Week
* Training 2 Days a Week
* Training 1 Day a Week
* Using Excel
* 5/3/1 FAQ
* 5/3/1 Comments and Success Stories
* 5/3/1 Percentage Charts
* 5/3/1 Training Log
* About the Author
97 Pages
5/3/1 Success
Tyler O’Banion
“I started the 5/3/1 program in late July 2008 and ran it for 16 straight weeks before I tested all my lifts again. I tested in December 2008 to help me set up my training for 2009. I will continue using 5/3/1 for many years to come.
Here is a list of my progress since using 5/3/1. Time Lapse: 16 Weeks
Military Press:
Previous Best: 135x1, 105x5
After 5/3/1: 165x1: (30lb PR)
Rep Records Set: 135x10, 145x6
Hook-Grip Deadlift:
Previous Best: 455x1, 405x3
After 5/3/1: 530x1 (75lbs PR)
Rep Records Set: 380x12, 385x10, 405x12,
430x7, 500x3
Bench Press:
Previous Best: 300x1, 245x6
After 5/3/1: 315x1 (15lb PR) - bodyweight was 11 pounds lighter
Rep Records Set: 250x8, 255x8, 275x4
Squat:
Previous Best: 350x1, 300x2
After 5/3/1: 375x1 (25lbs PR)-Conservative
Rep Records Set: 285x12, 295x12, 300x8,
315x8
The keys to progress were setting attainable goals for myself (which I subsequently destroyed), staying consistent, being very patient, and believing in the program and myself. Before I even started using 5/3/1, I somehow knew that I would make progress on it. Numbers don't lie. “
Devan Washington
Note: Devan is 19 years old and has been lifting since he started high school. He began training at the Compound recently. In about 4 months his lifts went from:
* Squat - 350x1 to 375x8
* Bench - 275x5 to 350x1
* Deadlift - 385x1 to 405x6
* Military - 135x10 to 155x12
From Javier
I would like to report my progresses on the 5-3-1 routine. I have been stuck around the same type of weights for the last couple of years. I've tried every type of program out there with very little success. However, weights have started to move again since I began using 5-3-1 program. My progress so far:
Date: 15/09/2008 to 21/01/2009
Squat: 410lb to 440lb
Bench Press: 310lb to 340lb
Military: 165lb to 200lb
From Jeff
I purchased the 5/3/1 manual last Friday and read it at work Friday night, I had the time, and this is the conclusion I have come to…..not that it means anything I have lifted since 1990 and tried everything and wish I had this back in high school, here goes….
* Weight training = bread
* The 5/3/1 manual by Jim Wendler = the knife that sliced the above!
GREAT JOB!!! It’s the best book on the subject if for no other reason than its simplicity.
1 http://rapidshare.com/files/349325299/531_Manual.pdf
