Home of Strength
Yesterday I stumbled across the following question on reddit: Do you train the Pendlay row as a “main lift” or accessory lift? Commenter shlevon has a really good point about the attitude with which you should approach the exercises. I honestly think the Wendler-esque logic of primary vs. assistance is kind of a silly dividing [...]
Redditor OVERLY_CYNICAL made a 531 spreadsheet variation that incorporates ‘Overwarm Singles’ (a.k.a. PAP - Post Activation Potentiation). Basically throwing in a heavier single after your warm up reps and before your work set. Get the 5/3/1 for Powerlifting paperback / ebook to understand the program. Features: the cycle goes 3/5/1 so it’s heavy-light-heavy-light You type your AMRAP score in the red box [...]
Last week I came across this feature packed 5/3/1 Excel spreadsheet by a redditor. At first it was missing some features, which have now been added in v2.1. Download: Google Docs (open link and choose File – ‘Make a Copy’ or ‘Download as’) Features: 3/5/1 for Powerlifters Templates progress tracker graphs that automatically update stall feature – choose [...]
Give redditor diregna an upvote for making a 5/3/1 Excel Spreadsheet which also calculates the number of reps to aim for, based on your previous week’s estimated 1RM. Download: 531.xls here. Update: Version 3.0 is xls here Features: Rep goal (details below) Assistance Planner (new in v3.0) featuring Boring but Big and Simplest Strength Template in additional to place [...]
Gabe from “A Year on Wendler’s 5/3/1″ put up his final post. I have been following his blog since mid 2011. He documented his progress following 5/3/1 (intermixed with a cycle of smolov for squats and smolov jr. for bench). And it was fun to see and learn how he approached / adjusted the program. His [...]
