Been doing 531 for over 6 months now since I started lifting seriously 3 years ago. My maxes are currently 440Lbs deadlift 375 Squat, 300 Bench and 190 Press I feel I need some more practice on Squats, that’s why I’m eying the Fullbody template. Right now I want to do the following: Monday Squat 3 sets of 5-10 reps (60% x 5, 65% x 5, 70% x 5) …The free 531 Strength Training google sheets template is based on schedules from both Wendler’s original 5/3/1 book and the latest version – Beyond 5/3/1. While there are close to a gazillion versions of the 531 program in the Beyond 5/3/1 book, here I am providing you with calculated templates for just the original and the powerlifting ...To challenge yourself, I would hold a light dumbbell with your feet. Hanging leg raises and ab wheel. On the leg raises make sure you are squeezing your abs hard at the top. That makes a big difference on how hard I feel my abs working. I do standing ab wheel work, same thing there, squeeze the abs hard.After performing the appropriate 5/3/1 progression for whatever week you’re using, repeat the same lift for 5×10 at 50-60% in this manner: Week 1 – 5×10 @50%. Week 2 – 5×10 @55%. Week 3 – 5×10 @60%. Week 4 – 5×5 @50% (deload) If your training maxes go up the next cycle on your 5/3/1 lifts, recalculate your percents using the new max.3-4 workouts per week. Loads based off of 90% 1RM. Equivalent loads based off of 1RM are also shown. Start light and progress slowly and gradually. Relatively low to medium volume. Cycles of 4 weeks. Deload on week 4. Increase weight to base 1 rep max each new cycle. +10lbs: Deadlifts & Squats.Personally I use the 531 for Beginners spreadsheet. First Tab is the Cycle's work, the 3 weeks. 2nd Tab the board with e1rm formula, and I log there my e1rm after each workout and AMRAP set. 3rd Tab I keep a track of the AMRAP REPxWEIGHT for every workout.The Boring But Big program aka BBB program is a 5/3/1 training method. In other words, it is a variation of Jim Wendler’s 5/3/1. It involves performing hypertrophy oriented volume accessory work after you get your 5/3/1 work completed. The Boring But Big protocol has gained popularity owing to its feature that facilitates easy …For example, for bench press, your accessory exercises might include things like: Dips; DB Bench Press; DB Flyes. It's also recommended to add in back exercises ... Assistance. Workout. Diary. Chart. Calculate your 1RM, your strength standards and a 5/3/1 program all in one place. Then track your workouts with a built-in diary. Great for bodybuilders, powerlifters, or just anyone working out. Instead of just one main lift per workout (using the 5/3/1 set-up), two main lifts are used for additional weekly exposures. Remember that the training max must be correct and if in doubt, err on the side of "too light". Principles guide life AND training. Monday. Squat – 5/3/1 sets/reps, 5x5 @ First Set Last (FSL) Bench – 5/3/1 sets/reps ...For the 531 sets, I took a page out of Barbell Medicine's training philosophies and did an AMRAP@RPE8 to allow myself to gauge progress without burning myself out. Bench Day: 531 Bench, 5x10 OHP Superset with 5x10 One Arm Rows. Accessories: Pullups, Hammer Curles, Skullcrushers, Facepulls Squat Day: 531 Squat, 5x10 …If you’ve been seeing regular gains on higher rep schemes, 5x5s or on programs like Wendler’s 531, this will probably serve you well. Training Level: Intermediate; Primary Goal: Increase Strength; Progression: 5×3 to 5×5; 5×3 Training Method. Start with a weight that easily allows you to perform 5 sets x 3 reps.Personally I use the 531 for Beginners spreadsheet. First Tab is the Cycle's work, the 3 weeks. 2nd Tab the board with e1rm formula, and I log there my e1rm after each workout and AMRAP set. 3rd Tab I keep a track of the AMRAP REPxWEIGHT for every workout.Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I've been asked many questions about supplemental and assistance work.The most popular, effective, and brutal accessory plan is something I called Boring But Big.The Boring But Big supplemental program is simple. …Numbers at the end of current 531 training: (These are as current as possible. I'm not testing because I'm peaking to a strongman competition on the 23rd of this month) Age: 33. Height unchanged (so sad) BW: 194. Bench: 365 x 1, 350x2, 315 x 7, 285 x 14 (No video of the 365, but here's 355 paused) Squat: 475. OHP: 255.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl. 01-26-2015, 09:52 AM #6. tsoden. ... Today I did 531 Squat and then MP BBB 5 x 10 at just 75lbs. I failed on the third set of MPs at rep 7. Dropped the weight by …2 Jan 2012 ... ... workout and choose workout days Rounding to the nearest multiple of your… January 9, 2012. In "531". Strength Standards 531 routine generator ...Android application 531 Workout Log - KeyLifts developed by Jimmy Cook is listed under category Health & fitness. The current version is 5.5.1, updated on 25/02/2024 . According to Google Play 531 Workout Log - KeyLifts achieved more than 13 thousand installs. 531 Workout Log - KeyLifts currently has 233 reviews with average vote value 4.4.25 May 2018 ... My opinion is that 5x5 is a great program for lifters regardless of experience. · 5/3/1 is probably best for more experienced lifters, and ...Five3One is a lot more focused on just 531 style workouts while Strong will work for anything. 531 has a few templates built in, will calculate the week to week weight progression for you, has some customizability, etc. Check out a few (they all are free to begin with) and see what you like.The Texas Method is a three-day split with a full-body approach, while the 5/3/1 program has four days of training with a focus on one lift each day. The Wendler 531 program uses less volume than the Texas Method. Also, the Wendler 531 program utilizes more assistance exercises than the Texas Method. In this article, we will go over the two ...Quotes from Wendler (T-Nation articles and 531 2nd Edition) " Some people look for the magic combination of assistance exercises, and completely under-rate the key lift. I call that majoring in the minors. Assistance work is just that – assistance. Do one or two exercises for five sets of 10, or maybe do a few more exercises for fewer sets. Modern variants of 5/3/1 will generally be run with “full body” Assistance Work each day. This involves selecting one exercise that falls into each category – Push, Pull, Single Leg/Core – and doing some total number of reps throughout the workout. The number of total reps varies, but is most commonly a range of 50-100. nSuns 531 Workouts. The original nSuns program has you working out five times per week. All of the workouts follow the same structure – two primary exercises followed up with accessory work. The first primary exercise of each workout will be one of the lifts that were assessed in the strength test – squat, …Learn how to get brutally strong with 5/3/1, a simple and effective strength training program that uses barbell exercises, progressive overload, and periodization. Find out the …15 Jan 2016 ... I couldn't do my fourth and final 5/3/1 workout on Thursday because my wife's van was in the shop and she needed me to drive her to work by ...In fact, many of Sheiko’s programs require more than 200 lifts per week and focus on muscle memory training. Wendler’s 531 workout, on the other hand, shies away from the extreme volume of Sheiko. Instead, Wendler’s programs are much lower in volume, but tend to have a higher frequency of training (a.k.a trainees lift more days per week).5/3/1 Training Max. Weight. RepsLearn how to use the 5/3/1 Program, a strength training protocol for intermediate lifters, with this comprehensive guide. Find out how to calculate your 1RM, set weights, and progress over time with examples and a spreadsheet. See moreTraining definition: Volume = sets x reps. Tonnage = sets x reps x weight used for each rep. Contribution to hypertrophy improvement: Significant. For hypertrophy, volume is the nearly the sole determinant of a workout causing a resulting increase in muscle protein synthesis. This is limited by the body’s ability to respond to volume greater ...Oct 21, 2013 · Must have a working knowledge of the 5/3/1 Training Program and the Beyond 5/3/1 Training Program. Program Notes. This is a 20 week program designed to raise your squat, press, bench press and deadlift. All percentages are based on your Training Max (TM). Training Max (TM) is based on 90% of your best CURRENT gym 1RM or your calculated 1RM. Sep 11, 2023 · Each specific workout has 4 waves using 90% of your 1-rep max as a base number: Week 1: Warmup, 65% x 5 reps, 75% x 5 reps, 85% x 5 reps Week 2: Warmup, 70% x 3 reps, 80% x 3 reps, 90% x 3 reps There are tons of 5/3/1 programs out there. Triumvirate is a pretty minimalist version. Other versions allow for much more assistance, including arm work. A typical layout is the 5/3/1 sets, followed by a lighter 5x5 with the main lift, followed by 25-50 total reps apiece (eg, 3-5x10) of a push exercise, a pull exercise, and a single-leg or ...Wendler 531 Workout: Jim's Legendary Powerlifting Program [ALL 5 Variations] Physical Therapy. Powerlifting. Weight Loss & Diets. Wendler's 531 program is legendary in …Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I've been asked many questions about supplemental and assistance work.The most popular, effective, and brutal accessory plan is something I called Boring But Big.The Boring But Big supplemental program is simple. …To challenge yourself, I would hold a light dumbbell with your feet. Hanging leg raises and ab wheel. On the leg raises make sure you are squeezing your abs hard at the top. That makes a big difference on how hard I feel my abs working. I do standing ab wheel work, same thing there, squeeze the abs hard.nSuns Review: Pros & Cons. The nSuns strength program is essentially a 4-day upper/lower split routine, which is one of my favorite ways to set up a strength training program, particularly for intermediate lifters who have moved past the beginner stages of training. Each week, you’ve got two upper days, and …Wendler 531 Workout: Jim's Legendary Powerlifting Program [ALL 5 Variations] Physical Therapy. Powerlifting. Weight Loss & Diets. Wendler's 531 program is legendary in …The 5/3/1 training split, where lifters wave through sets of five, three, and one rep over the course of weeks, has been helping lifters build strength in some of the heaviest movements in the gym ...To challenge yourself, I would hold a light dumbbell with your feet. Hanging leg raises and ab wheel. On the leg raises make sure you are squeezing your abs hard at the top. That makes a big difference on how hard I feel my abs working. I do standing ab wheel work, same thing there, squeeze the abs hard.Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching. antiquity September 4, 2017, 5:29pm 1. I just finished the Krypteia program in the 531 Forever Book, and wanted to give my thoughts and results for those considering the program. The program lasted 17 weeks: 6 “prep” weeks + deload, 6 “leader” weeks + deload, 3 “anchor” weeks.If you’ve been looking for robust workout equipment to replace your gym membership with — especially during the COVID-19 pandemic — chances are you’ve come across two top contender...Workout overview. Essentially, Jim Wendler’s 5/3/1 Method is a simple, effective and flexible routine for getting stronger which you can employ indefinitely and tailor to individual goals. It is build around the central tenets of strength training: Compound lifts, constant progress, and smashing PRs. The 5/3/1 routine itself is built around a ...531 is a popular and proven barbell strength training methodology developed by Jim Wendler, an elite powerlifter and long-time strength coach. This is a high-volume (i.e. lots of work) variation of 5/3/1 designed to pack on muscle mass. The routine focuses on compound lifts like the squat, bench press, deadlift, and pullup to build full …Upgrading to pro is $9.99 but the free version gets it done (customizable rest timer, automatically ups weights at the end of cycle, lift history) unless your real deep into it. Then the free version is probably not going to cut it. BBB. Free and has the BBB routine, customizable accessories, and tracks your progress.10 May 2023 ... ... chestworkout #backworkout #shoulderworkout #armworkout #legday. JIM WENDLER (Creator of 531): Beginner to Advanced Training. 8K views · 10 ...Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching. antiquity September 4, 2017, 5:29pm 1. I just finished the Krypteia program in the 531 Forever Book, and wanted to give my thoughts and results for those considering the program. The program lasted 17 weeks: 6 “prep” weeks + deload, 6 “leader” weeks + deload, 3 “anchor” weeks.Fitness apps are perfect for those who don’t want to pay money for a gym membership, or maybe don’t have the time to commit to classes, but still want to keep active as much as pos...Yes4All Vinyl Coated Cast Iron Kettlebell: was $29.41, now $19.49 at Amazon Save $9.92 If you want to add extra weight to the squat portion of this workout, you won’t need anything particularly heavy; this 15lb Yes4All kettlebell should do the trick, held in a goblet squat position.The fact it’s currently down just …Here is an awesome little 531 Routine calculator excel spreadsheet. ( via) It makes an A6 sized printable card. Perfect if you don’t want to schlepp around your smartphone in the gym. Instruction: Go here. Under ‘File’, choose ‘Edit Online’, ‘Download Original’ or ‘Make a Copy’ to import it to your Google Docs account.Looking for some perfect pieces of clothing that you can use when working out? Athleta has you covered! This well-known athletic-gear company prides itself on designing workout clo...The 531 workout, also known as 5/3/1 or the 531 Programme, is a strength training programme designed by renowned powerlifter and strength coach Jim Wendler. It's named after its main training ...31 Dec 2021 ... I Broke Adaptive Training… AT thinks I'm a 3.something after I noodled my way through a low level SS workout on Saturday.World's Simplest Training Template. Jim Wendler is an accomplished powerlifter who was schooled, beaten up and bloodied, and "graduated with honors" from Westside. His best lifts include a 1000-pound squat, a 675-pound bench press, and a 700-pound deadlift – a 2375 total in the 275 lbs. class. That's …5’s Pro (aka 5’s progression) is a rep scheme used in the 5/3/1 training program. This rep scheme calls for performing 5 reps for all three working sets each week of a given training cycle. It first appeared in 5/3/1 Beyond and is utilized in the latest 5/3/1 publication, 5/3/1 Forever.My 531 workouts are like 20-25 min long where my SS workouts would be like 90 min toward the end. I started lighter and I have to get 10-12 reps on the 3rd set to PR most of the time. I’m doing my warmup, main lift, and then I usually superset BBB and another assistance and then I’m done.Jan 30, 2012 · The third month of the program, perform the sets with 70% of your training max. So after you perform your 5/3/1 squat workout, do 5 sets of 10 reps with the deadlift. You’ll flip the other days as well. Workout example below. You may have to do a few warm-up sets leading up to your 5 x 10 weight. This is fine. Hit new strength heights using the 5/3/1 workout method. Never plateau again with this solid powerlifting training regimen. When I was a competitive powerlifter, I squatted 1,000 pounds ... Training for hypertrophy is not an algebra equation to be solved by finding a discrete value. The best exercise for growing a given muscle is the one that you align with the best on a personal ...Apple Watch. Wendler 531 calculator 5/3/1 app to plan log and track your Jim Wendler's power lifting 5/3/1 and beyond 5/3/1 workout program. No more fiddling around with printed spreadsheets at the gym. Enter your current 1 rep max and the app will calculate and manage your Jim Wendler's 5/3/1 progression and workout program.Aus dem Grund stelle ich im Folgenden einen kompletten Trainingsplan für 5/3/1 Wendler mit Assistance Work vor. Der Plan eignet sich für Anfänger oder auch Fortgeschrittene und ist auf 4 Trainingstage ausgelegt. Ziel dabei ist es stark zu werden, aber auch fit zu bleiben. Getreu dem Motto der Seite und …May 8, 2023 · 5/3/1 Forever. 5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength. $44.97. The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable. Shop Amazon. 31 Dec 2021 ... I Broke Adaptive Training… AT thinks I'm a 3.something after I noodled my way through a low level SS workout on Saturday.Jun 12, 2023 · The 531 BBB workout program is best for intermediate weightlifters who are primarily interested in increasing size as well as strength. It is highly recommended that beginners spend time focusing on a beginner strength training program such as Starting Strength or StrongLifts, or ideally, the basic 5/3/1 workout program for beginners prior to ... When it comes to finding the perfect workout routine, there are countless options available. From high-intensity interval training to yoga and everything in between, it can be over...Stop thinking and work harder. Edit - There is no excuse for your bench and squat to be identical aside from catastrophic injury. Make an effort. 531 is really good for cutting, high intensity and lower volume is what works best for a lot of people when trying to maintain or even improve strength on caloric deficit.nSuns 531 Workouts. The original nSuns program has you working out five times per week. All of the workouts follow the same structure – two primary exercises followed up with accessory work. The first primary exercise of each workout will be one of the lifts that were assessed in the strength test – squat, …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.The Boring But Big program aka BBB program is a 5/3/1 training method. In other words, it is a variation of Jim Wendler’s 5/3/1. It involves performing hypertrophy oriented volume accessory work after you get your 5/3/1 work completed. The Boring But Big protocol has gained popularity owing to its feature that facilitates easy …If you’ve been looking for an effective workout program to help you build muscle and burn fat, you may have come across the term “V Shred”. But what exactly is V Shred, and how doe...The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl. 01-26-2015, 09:52 AM #6. tsoden. ... Today I did 531 Squat and then MP BBB 5 x 10 at just 75lbs. I failed on the third set of MPs at rep 7. Dropped the weight by …Learn how to get brutally strong with 5/3/1, a simple and effective strength training program that uses barbell exercises, progressive overload, and periodization. Find out the … Jim Wendler’s 5/3/1 program is often referred to as “The Simplest and Most Effective Training System to Increase Raw Strength.” The 5/3/1 program is a real proof that training does not have to be complicated or fancy to work wonders. The concepts behind Wendler’s 5/3/1 workout philosophy are quite simple: Big multi-joint movements These are the core of the workout. Bench press, squat ... 5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and …Calculate your 5/3/1 program based on your maxes, plates, and templates. Choose from various options for assistance, deload, and variations of the main lifts. See the …Personally I use the 531 for Beginners spreadsheet. First Tab is the Cycle's work, the 3 weeks. 2nd Tab the board with e1rm formula, and I log there my e1rm after each workout and AMRAP set. 3rd Tab I keep a track of the AMRAP REPxWEIGHT for every workout.Water aerobics is a fun and effective way to get in shape while enjoying the benefits of being in the water. It’s a low-impact workout that is suitable for all ages and fitness lev...Once you've been using 531 for a while you should get to a point where your training max (TM) doesn't have a direct correlation (percentage) with your actual max. The 90% rule was the recommended starting point, Beyond 531 may mention 85% or 80% or whatever but the bottom line is you manipulate your TM based on current training goals, …Yoga is an ancient practice that has been used for centuries to promote physical and mental well-being. As people age, their ability to perform traditional yoga poses can become mo...For people in the military, pay ranged from $1,531.50 per month up to $19,762.50 per month, as of 2014. Pay is based on rank and the number of years the person has served.Upgrading to pro is $9.99 but the free version gets it done (customizable rest timer, automatically ups weights at the end of cycle, lift history) unless your real deep into it. Then the free version is probably not going to cut it. BBB. Free and has the BBB routine, customizable accessories, and tracks your progress.The 5/3/1 workout, developed by Jim Wendler, is a structured strength training program focusing on four core lifts: overhead press, bench press, squat, and deadlift, designed to enhance core strength and muscle mass. This workout routine is structured in four-week cycles, with each week dedicated to different rep and set … Simple and effective app for taking the math out of working out, so you can keep focus on your lifts. Makes it quick and easy to get a full overview of all weights, reps and sets based off your 1RM when you’re following the 5/3/1 program. - Save your current 1 RM for each of the four exercises. - View calculated weights for each step in the ... The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl. 01-26-2015, 09:52 AM #6. tsoden. ... Today I did 531 Squat and then MP BBB 5 x 10 at just 75lbs. I failed on the third set of MPs at rep 7. Dropped the weight by …Learn how to do Wendler's 5/3/1, a strength training program based on rep schemes 5, 3, 1. Find out the equipment, cycle structure, rep goals, and assistance exercises for this popular routine. Assistance. Workout. Diary. Chart. Calculate your 1RM, your strength standards and a 5/3/1 program all in one place. Then track your workouts with a built-in diary. Great for bodybuilders, powerlifters, or just anyone working out. The terms “Yoga” and “Pilates” are often used interchangeably. However, they shouldn’t be mistaken for one another. Some key differences set yoga and Pilates apart, and it’s those ...Take your training to the next level with artificial intelligence:A.I. Coaching: https://www.evolveai.appFollow me on IG for more tips!Intsagram: https://www...
Are you tired of the same old workout routine? Do you want to inject some fun into your fitness regime? Look no further than Clubbercise classes. One of the main reasons why people.... Classic christmas songs
Jun 13, 2016 · Wendler 5 3 1 is a realistic approach to actual muscle gains instead of just remaining at a stagnant state of strength and growth. Growth plateaus are common amongst people who lift weights, but Wendler 5 3 1 can help you bust out of a plateau. By Brian Pankau, CPT. 610. Building Muscle457. nSuns 531 Explained. nSuns 5/3/1 Lifting Workout Program was developed by the Reddit user nSuns.He took the fundamentals of Wendler’s 5/3/1 and Sheiko’s program and amalgamated them to create this workout routine.. The progression scheme of the nSuns 531 program is structured in a manner that enables the lifter to keep pushing their rep …iPad. iPhone. Simple and effective app for taking the math out of working out, so you can keep focus on your lifts. Makes it quick and easy to get a full overview of all weights, reps and sets based off your 1RM when you’re following the 5/3/1 program. - Save your current 1 RM for each of the four exercises. - View calculated weights for each ...Jun 12, 2023 · The 531 BBB workout program is best for intermediate weightlifters who are primarily interested in increasing size as well as strength. It is highly recommended that beginners spend time focusing on a beginner strength training program such as Starting Strength or StrongLifts, or ideally, the basic 5/3/1 workout program for beginners prior to ... 5/3/1, like the majority of lifting programs by reputable coaches, is a training methodology that operates in multiple dimensions – it manages intensity, volume, and fatigue, exposes you to different rep ranges and movements, and measures progress as more than just training weights – all very important factors for long term success in your ...Sep 12, 2023 · Deadlift Workouts: perform five sets of 12 reps of good mornings, and five sets of 15 reps of hanging leg raises. Between the sets of each core lift, take 3-5 minutes of rest, and between the sets of the accessory lifts, take 1 to 2 minutes of rest. The 5/3/1 workout plan doesn’t just begin and end with a single four-week strength training ... Most of you are probably familiar with the 531 Boring But Big. You do your 3 main sets, then do a 5x10 of what is usually 50% of your training max. This template is just like that, except for you don't ever change the weight of the 5x10's as you progress cycle to cycle. Instead, you increase the reps from 5x10 (cycle 1), to 5x12 (cycle 2), to ...5/3/1, like the majority of lifting programs by reputable coaches, is a training methodology that operates in multiple dimensions – it manages intensity, volume, and fatigue, exposes you to different rep ranges and movements, and measures progress as more than just training weights – all very important factors for long term success in your ...May 3, 2023 · 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 supplemental 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. Train / Strength Training. Published: June 12, 2023 5:24 pm. Jim Wendler’s 5/3/1 workout program is one of the most popular strength training routines for beginners and …Stop thinking and work harder. Edit - There is no excuse for your bench and squat to be identical aside from catastrophic injury. Make an effort. 531 is really good for cutting, high intensity and lower volume is what works best for a lot of people when trying to maintain or even improve strength on caloric deficit.In fact, many of Sheiko’s programs require more than 200 lifts per week and focus on muscle memory training. Wendler’s 531 workout, on the other hand, shies away from the extreme volume of Sheiko. Instead, Wendler’s programs are much lower in volume, but tend to have a higher frequency of training (a.k.a trainees lift more days per week).Are you tired of the same old monotonous workout routines? Looking for a fun and exciting way to stay fit and burn calories? Look no further than Rumble, the trending fitness worko...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.After performing the appropriate 5/3/1 progression for whatever week you’re using, repeat the same lift for 5×10 at 50-60% in this manner: Week 1 – 5×10 @50%. Week 2 – 5×10 @55%. Week 3 – 5×10 @60%. Week 4 – 5×5 @50% (deload) If your training maxes go up the next cycle on your 5/3/1 lifts, recalculate your percents using the new max.Sep 22, 2015 · Workout overview. Essentially, Jim Wendler’s 5/3/1 Method is a simple, effective and flexible routine for getting stronger which you can employ indefinitely and tailor to individual goals. It is build around the central tenets of strength training: Compound lifts, constant progress, and smashing PRs. The 5/3/1 routine itself is built around a ... .