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Best 5/3/1 template for 2x's a week
Posted on 7/3/17 at 12:39 pm
Posted 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?
3
Posted 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.
Posted on 7/3/17 at 12:51 pm to lsu777
He has a new book out?
Posted 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
This post was edited on 7/3/17 at 1:13 pm
Posted on 7/3/17 at 1:37 pm to lsucoonass
yep 531 forever. Way better than the others
Posted on 7/3/17 at 2:03 pm to lsu777
I may have to buy then.
Posted 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.
Posted 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.
Posted 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
Posted 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.
Posted 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.
Posted 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
This post was edited on 7/4/17 at 10:04 pm
Posted on 7/3/17 at 10:25 pm to lsu777
You got me sold
Posted 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.
Posted on 7/4/17 at 10:03 pm to lsu777
Thanks man
Posted 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.
Posted 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.
Posted 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.
Posted 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?
Posted 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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