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Assistance vs. Main Lifts

October 30, 2012 By Gregor Winter

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 […]

Filed Under: 531

531 Powerlifting Overwarm Singles Spreadsheet

October 16, 2012 By Gregor Winter

531 Overwarm Singles Spreadsheet

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 […]

Filed Under: 531, spreadsheet

Feature Packed 531 Excel Spreadsheet

August 14, 2012 By Gregor Winter

531 Excel Spreadsheet Powerlifting

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 […]

Filed Under: 531, spreadsheet, tools

531 Spreadsheet with Rep Goal Calculator

July 21, 2012 By Gregor Winter

Better 531 Spreadsheet

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: link to Google Docs (choose ‘File’ – ‘Make a Copy’ or ‘Download as’) Features: Rep goal (details below) Assistance Planner (new in v3.0) featuring Boring but Big and Simplest Strength […]

Filed Under: 531, spreadsheet, tools

“Programs Work” – Experiences with a Year on 5/3/1

April 5, 2012 By Gregor Winter

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 […]

Filed Under: 531, bench press, deadlift, squat, strength, training program, videos

531 for Top End Strength Spreadsheet

March 18, 2012 By Gregor Winter

Check out 531 for Top End Strength. A variation of 531 for powerlifters & strongmen. Like 5/3/1 we are going to use the standard approach to this programme and use a 3 weeks building up and 1 week down approach since this works repeatably well for the vast majority of people. However on the down […]

Filed Under: 531, spreadsheet, training program

531 2nd Edition Spreadsheet #2

January 29, 2012 By Gregor Winter

Here another spreadsheet for Jim Wendler’s 5/3/1 2nd Edition. Instruction: go here go to ‘File’ and chose ‘Make a Copy’ or ‘Download as’ Here is another 531 2nd Edition Spreadsheet.

Filed Under: 531, spreadsheet, tools

531 Excel Spreadsheet by Poteto v1.28

January 9, 2012 By Gregor Winter

531 poteto spreadsheet cover

Poteto updated his awesome Excel Spreadsheet for Jim Wendler’s 5/3/1. Download: in xls or xlsx format Update: Version 1.3 xls or xlsx Version 1.28 Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s […]

Filed Under: 531, Featured, program, spreadsheet, training program

531 Routine Calculator Excel Spreadsheet

January 2, 2012 By Gregor Winter

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. Enter the units/increment size and your current […]

Filed Under: 531, routine, routines, spreadsheet, tools, training program

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