Beyond 5/3/1: Simple Training for Extraordinary Results

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I question whether many programs written by "authorities" have even been used, either by themselves or anyone else. First Set Last: Multiple Sets options from Wendler’s new book Beyond 5/3/1: Simple Training for Extraordinary Results are now available in the calculator. He currently has over 30 short stories published in various anthologies and periodicals and has just sold his first novella. By using the Web site, you confirm that you have read, understood, and agreed to be bound by the Terms and Conditions.

Before reading this book, I confess that I tried applying the 531 to movements such as rows and pullups and the results were not all that great. Great read for those who are familiar with the Wendler Philosophy and want to broaden their horizons, or those who have completed the novice portion of their strength training. I just wanted to give you all a starting point for designing a more specific 5/3/1 template if you are just really enamored with 5/3/1 for whatever reason. This complete 5/3/1 review is going to cover everything you need to know to decide if it’s right for you.Next are many 5/3/1 programs, percentages and reps I will give a very brief overview of each program the book will clearly describe the lifts, sets, reps and percentages of each program. All four phases of this program are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program. Now you can enter your maxes for the big assistance exercises: incline press, close-grip bench press, front squat, and stiff-leg deadlift.

But to sort-of answer the question you asked, when I ran 5-3-1 BBB it took me 4 weeks or so to adapt to the huge volume of accessory work. The programme above is the prescribed progression for main lifts (section A) So if you were squatting in week 1, your workout would have you doing 65% for set 1, 75% for set 2, and then 85% for set 3.Compared to the other programs we’ve looked at thus far, Wendler is extremely progressive in his use of autoregulation. Using big movements such as the squat, bench press, deadlift and press is nothing revolutionary in the quest for strength. While 5/3/1 allows consistent strength gains it also acts as an ‘over warm-up’ for the first set last, a back offset to failure this set up worked really well for me, and it’s definitely something I would consider using again in the future.