6 THE ORIGIN OF 5/3/1 In the summer of 2005, I was burned out from competitive powerlifting. I was tired of bench shirts, box squats, bands and being fat. Two years earlier, I’d written down three goals I wanted. Don't know what 5/3/1 Forever is though. I think that's when the gains run out and you don't make any changes your program, just keep lifting the same weights over and over. 5/3/1 FOREVAR!!1!, 09:09 AM #3.
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lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/3/17 at 12:39 pm
Topic is pretty self explanatory.
I am only looking to do two days bc I will be doing judo for 2-3 days a week. This will work on my conditioning and grip strength for sure.
Can I substitute power cleans for deadlifts?
I am only looking to do two days bc I will be doing judo for 2-3 days a week. This will work on my conditioning and grip strength for sure.
Can I substitute power cleans for deadlifts?
lsu777
LSU Fan
westlake
Member since Jan 2004
14907 posts
LSU Fan
westlake
Member since Jan 2004
14907 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsu777 on 7/3/17 at 12:42 pm to lsucoonass
i will go through his new book tonight and post the answer, but on power cleans, yes you can.
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/3/17 at 12:51 pm to lsu777
re: Best 5/3/1 template for 2x's a weekPosted by Bmath on 7/3/17 at 12:57 pm to lsucoonass
I only lift twice a week, and this is my basic workout:
Day 1 is Benchpress and deadlifts. Assistance lifts that I like are barbell rows and incline db bench. I also started doing some arm work at the end.
Day 2 is Military press and squats. I then do front squats, lateral raises, face pulls, and leg extensions for assistance.
I'm also going to skip the deload week and jump straight into the new cycle. The book suggests doing back to back with a deload at week 7.
ETA:
Wendler has this post on T-Nation about adjusting 531 for busy guys: LINK
Day 1 is Benchpress and deadlifts. Assistance lifts that I like are barbell rows and incline db bench. I also started doing some arm work at the end.
Day 2 is Military press and squats. I then do front squats, lateral raises, face pulls, and leg extensions for assistance.
I'm also going to skip the deload week and jump straight into the new cycle. The book suggests doing back to back with a deload at week 7.
ETA:
Wendler has this post on T-Nation about adjusting 531 for busy guys: LINK
Jim Wendler 531 Forever Pdf
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lsu777
LSU Fan
westlake
Member since Jan 2004
14907 posts
LSU Fan
westlake
Member since Jan 2004
14907 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsu777 on 7/3/17 at 1:37 pm to lsucoonass
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/3/17 at 2:03 pm to lsu777
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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
59983 posts
Online
Michigan State Fan
Sparta, Greece
Member since Mar 2008
59983 posts
Online
re: Best 5/3/1 template for 2x's a weekPosted by GeorgeTheGreek on 7/3/17 at 3:32 pm to lsu777
Love 5/3/1 Forever. The DeFranco Agile 8 is pretty solid too for a mobility warmup. Only takes 10 mins.
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onelochevy
LSU Fan
Slidell, LA
Member since Jan 2011
14239 posts
LSU Fan
Slidell, LA
Member since Jan 2011
14239 posts
re: Best 5/3/1 template for 2x's a weekPosted by onelochevy on 7/3/17 at 8:11 pm to lsu777
Is there anywhere to get a digital copy of the 531 forever book? All I see is the hardcover.
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/3/17 at 8:13 pm to onelochevy
im sure you could find one of his books in pdf format
i listened to a barbell shrugged podcast or whatever they are called and im certain that wendler's works are the most illegally downloaded content of all time
i listened to a barbell shrugged podcast or whatever they are called and im certain that wendler's works are the most illegally downloaded content of all time
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lsu777
LSU Fan
westlake
Member since Jan 2004
14907 posts
LSU Fan
westlake
Member since Jan 2004
14907 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsu777 on 7/3/17 at 9:07 pm to onelochevy
He did not make a PDF copy of forever 531 to stop the illegal downloading. I have the first 3 books on my google drive linked in the putthaforkdown thread.
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lsu777
LSU Fan
westlake
Member since Jan 2004
14907 posts
LSU Fan
westlake
Member since Jan 2004
14907 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsu777 on 7/3/17 at 9:13 pm to lsucoonass
So I looked at the book, you should really buy it. He has the limited time templates starting on page 180. Has the following leader templates
1) limited time widowmaker(squat/bench & deadlifts/press)-20 rep widowmaker sets
2) limited time boring but strong
3) limited time boring but big
4) limited time boring but big/strong hybrid
5) limited time 5x5/3/1
Also has the anchor template, layers out the conditioning for everything plus all assistance.
What are your goals with this? Just get stronger while building a little muscle or simply to get you better at judo or strictly to look better? Lmk and I can post which one would be best and post an image of the program.
But seriously buy the book. This one is amazing and much better in hard copy.
1) limited time widowmaker(squat/bench & deadlifts/press)-20 rep widowmaker sets
2) limited time boring but strong
3) limited time boring but big
4) limited time boring but big/strong hybrid
5) limited time 5x5/3/1
Also has the anchor template, layers out the conditioning for everything plus all assistance.
What are your goals with this? Just get stronger while building a little muscle or simply to get you better at judo or strictly to look better? Lmk and I can post which one would be best and post an image of the program.
But seriously buy the book. This one is amazing and much better in hard copy.
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/3/17 at 10:24 pm to lsu777
Honestly I want to do some form of resistance training to supplement my judo training. I'm still a beginner but if I decide to ever do tournaments I want to have strength and explosiveness.
Matches can last 5 minutes, the gi's are really thick so I'd like to throw in a little grip work too
Matches can last 5 minutes, the gi's are really thick so I'd like to throw in a little grip work too
531 Forever Free Pdf
Replies (0)
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/3/17 at 10:25 pm to lsu777
lsu777
LSU Fan
westlake
Member since Jan 2004
14907 posts
LSU Fan
westlake
Member since Jan 2004
14907 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsu777 on 7/3/17 at 10:51 pm to lsucoonass
Check out my greyskull primer too on here. Might be more to your liking.
I'll look at book tomorrow and post what you should prolly do.
I'll look at book tomorrow and post what you should prolly do.
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/4/17 at 10:03 pm to lsu777
lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
USA Fan
shreveport and east texas
Member since Nov 2003
66260 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsucoonass on 7/5/17 at 11:24 am to lsucoonass
I just ordered the new 5/3/1 book.
Im expecting a great read. I did enjoy beyond 5/3/1 so if this one blows it away I will be extremely impressed. I felt as if something was missing from beyond 5/3/1 but i couldn't put my finger on what it was.
Im expecting a great read. I did enjoy beyond 5/3/1 so if this one blows it away I will be extremely impressed. I felt as if something was missing from beyond 5/3/1 but i couldn't put my finger on what it was.
lsu777
LSU Fan
westlake
Member since Jan 2004
14907 posts
LSU Fan
westlake
Member since Jan 2004
14907 posts
531 Forever Pdf
re: Best 5/3/1 template for 2x's a weekPosted by lsu777 on 7/5/17 at 12:04 pm to lsucoonass
Wendler did too and he addresses it in the new book, especially his mistakes with the joker sets.
You will not be disappointed.
You will not be disappointed.
Replies (0)
re: Best 5/3/1 template for 2x's a weekPosted by baldeagle721 on 7/29/18 at 8:23 pm to lsu777
Is there any way you can give us a rundown of the limited time templates, really in need of these right now. Thanks.
FootballNostradamus
Clemson Fan
Member since Nov 2009
20509 posts
Clemson Fan
Member since Nov 2009
20509 posts
re: Best 5/3/1 template for 2x's a weekPosted by FootballNostradamus on 7/29/18 at 10:19 pm to baldeagle721
What sort of stuff is in these books LSU777?
I like lifting and like reading these threads, but I can't imagine a weightlifting book to be much of a read. How long is this thing? Is it just multiple different types of programs?
I like lifting and like reading these threads, but I can't imagine a weightlifting book to be much of a read. How long is this thing? Is it just multiple different types of programs?
lsu777
LSU Fan
westlake
Member since Jan 2004
14907 posts
LSU Fan
westlake
Member since Jan 2004
14907 posts
re: Best 5/3/1 template for 2x's a weekPosted by lsu777 on 7/30/18 at 1:10 pm to FootballNostradamus
he has about 100 templates in it. here is the pdf of it
LINK
honestly if you are going to be a lifetime lifter and want an easy to follow program the is adaptable to everyones needs, 531 is it. I still like the greyskull lp for most people for the first 2 years but after that I believe 531 is prolly the best for most people. easy to understand, great results, and plenty of templates to not get bored. If you like to the look of the pdf, do yourself a favor and buy the book. best $40 you will spend on lifting knowledge.
LINK
honestly if you are going to be a lifetime lifter and want an easy to follow program the is adaptable to everyones needs, 531 is it. I still like the greyskull lp for most people for the first 2 years but after that I believe 531 is prolly the best for most people. easy to understand, great results, and plenty of templates to not get bored. If you like to the look of the pdf, do yourself a favor and buy the book. best $40 you will spend on lifting knowledge.
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