Wendler 531 Forever Pdf

5 3 1 Wendler Pdf
531 Forever Book
Wendler 531 Forever Pdf Free

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 (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.

Does this mean I follow the standard 531 and lift 3x5 first week then 3x3 etc. Or do I actually do 3 sets of 5 reps 3 reps and one rep, 02:33 PM #28 JustLost. Poteto updated his awesome Excel Spreadsheet for Jim Wendler’s 5/3/1. Download: in xls or xlsx format Update: Version 1.3 xls or xlsx Version 1.28 Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s. Jim Wendler has a new book on the way: 5/3/1 Forever. The site now is now served securely with https using Let’s Encrypt. Added a 0.75 pound/kilogram plate input. The bar weight input in the form now allows you to. Jim Wendler's '5/3/1' series of books - the original, Beyond 5/3/1, and 5/3/1 Forever, are exactly what you need to read and understand next. Jim has built and conveyed a wealth of different programs - they are all different in the details, but alike in that they adhere to the principles and practices that reliably deliver strength and/or mass. Download jim wendler 5 3 1.pdf file from mediafire.com 7.36 MB. Download 531 forever by jim wendler free shared files from DownloadJoy and other world's most popular shared hosts. Our filtering technology ensures that only latest 531 forever by jim wendler files are listed.

Contents

2 5/3/1 BBB Spreadsheets
3 How to Structure 5/3/1 and BBB Lifts in a Training Week
5 Questions about 5/3/1 BBB?

5/3/1 BBB Spreadsheets

5/3/1 BBB Spreadsheet #1

Wendler 5-3-1 BBB Spreadsheet

5/3/1 BBB Spreadsheet #2

This is simply another variation of the program above. Check out both and see which layout you prefer more.

Wendler 5/3/1 Spreadsheet

5/3/1 BBB 3 Month Challenge Spreadsheet

This spreadsheet is based on the 5/3/1 BBB 3 Month Challenge, which was originally posted on T-Nation by Jim Wendler.

531 Boring But Big 3 Month Challenge Josh | LiftVault.com

How to Structure 5/3/1 and BBB Lifts in a Training Week

Wendler provides two examples of how supplemental BBB sets can be added to the main 5/3/1 sets.

It’s important to note that you’re doing the same work in a given week. The only difference is how you’re spacing it out.

BBB Example 1: 5/3/1 and BBB Lift are the Same

Using this method, after the 5/3/1 work is done for a given lift, a variation of that same lift will be performed using the BBB rep scheme. For example, after overhead press is done for 5/3/1, it is also performed for 5 sets of 10 reps – usually at 50% of your training max (training max = 80-90% of “true” 1RM, e.g. if your 1RM = 100 kg, your training max is 80 kg to 90 kg).

A lat accessory is also done using the same rep scheme.

If you like to prefer to train a muscle group once per week, this might be a good set up for you.

From Wendler’s blog post:

Day One

Press – 5/3/1
Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps

Day Two

Deadlift – 5/3/1
Deadlift – 5 sets of 10 reps
Abs – 5 sets

Day Three

Bench Press – 5/3/1
Bench Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps

Day Four

Squat – 5/3/1
Squat – 5 sets of 10 reps
Abs – 5 sets

BBB Example 2: 5/3/1 and BBB Lift Vary

Using this method, the main 5/3/1 work and the BBB supplemental lifts will work different muscle groups. This has the potential advantage of leaving you feeling “fresher” for the BBB lifts and also performing each movement twice each week instead of twice.

Again, from Wendler’s blog post:

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Day One

Press – 5/3/1
Bench Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps

Day Two

Deadlift – 5/3/1
Squat – 5 sets of 10 reps
Abs – 5 sets

Day Three

Bench Press – 5/3/1
Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps

Day Four 3 minute game show camp rock.

Squat – 5/3/1
Deadlift – 5 sets of 10 reps
Abs – 5 sets

Additional BBB Accessory Lift Options

5 3 1 Wendler Pdf

After the main 5/3/1 movement and the primary BBB movement, 1 to 3 accessory movements can be done. Both of the examples shown above include one accessory movement (lat work or abs). You should probably keep that recommended accessory. Keep reading if you feel you need to add more accessory work.

You can program up to three accessory movements, but this should be done intelligently. You don’t want to do so much accessory work that you’re still sore going into the next workout and inhibiting progress on your main lifts. That’s counterproductive.

If you’re unsure, it’s probably best to start with one accessory movement for at least 4 weeks before adding others. But hey, I’m not Jim Wendler and I’m not your boss. Listen to your body.

The below ideas are for accessories #2 and #3, should you decide to do more than one, which is an optional decision.

Squat Day
- Dips
- Chins (Note: these count as lat work)
Bench Press Day
- Dumbbell Rows
- Curls
- Tricep Pushdowns
- Face Pulls
Deadlift Day
- Dips
- Face Pulls
Overhead Press Day
- Chins
- Curls
- Triceps Pushdowns
- Face Pulls

Again, if any of this is confusing or you have questions, I’d recommend making a small investment in your training by reading 5/3/1 Second Edition or 5/3/1 Forever.

Questions about 5/3/1 BBB?

Discuss 5/3/1 BBB with other lifters on the Lift Vault Forum.

Happy lifting!

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Here is a spreadsheet for Jim Wendler’s 5/3/1 2nd Edition.

Instruction:

open the spreadsheet
choose “File -> Make a Copy” to copy it to your Google Docs
or download the spreadsheet via “File -> Download as” and choose your option
you can edit the green cells

Features:
The 2nd edition of 531 takes the assistance exercise into account.

531 Forever Book

pick one “big” assistance exercise for each of the main lifts
program it as given in the spreadsheet
options listed for the “big” assistance exercise are given at the bottom of the spreadsheet

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Check out other 531 Spreadsheets:

or download this awesome 531 Spreadsheet (first edition)

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