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Jim Wendler on Assistance Lifts

October 19, 2011 By Gregor Winter

Jim Wendler takes another look at the assistance exercises.  Let’s take a look at the key lifts and what needs to be strong to do them: Squat — abs, low back, hamstrings, quads. Deadlift — same as squat, plus upper back/lats and grip. Bench Press — chest, shoulders, triceps, lats/upper back. Overhead Press — same […]

Filed Under: jim wendler, program, strength, training program

531 BBB with Extra High Rep Squats

October 10, 2011 By Gregor Winter

Jim Wendler on modifying the 531 Boring But Big (BBB) Squat If you eat well this high volume approach in addition to your normal 5/3/1 sets will make you grow. Cycle 1 – 5 sets of 10 @ 30-50% of training max.Cycle 2 – 5 sets of 12 @ 30-50% of training max.Cycle 3 – […]

Filed Under: 531, jim wendler, program, squat, variation

531 Deload Week 4 with 3×3

October 1, 2011 By Gregor Winter

Jim Wendler responded to a common 5/3/1 question. What to do on week 4 – the deload week if you don’t want to completely deload? Week 1 – 3×5 (as normal)Week 2 – 3×3 (as normal)Week 3 – 5/3/1 (as normal)Week 4 – 65%x3, 75%x3, 85%x3 (don’t go for max reps)

Filed Under: 531, jim wendler, program, strength

Just Big – Strength Sports Podcast

September 29, 2011 By Gregor Winter

I just came across another gym talk podcast –  Just Big Podcast. You probably can gain weight just listening to this podcast. So if you need something to listen to for your daily commute check out their past episodes. Here are some of the episodes with Elite FTS guys Jim Wendler – 06.27.2011 (direct link […]

Filed Under: dave tate, jim wendler, Matt Kroczaleski, podcasts, powerlifting

DIY Kroc Row Dumbbell

September 20, 2011 By Gregor Winter

Jim Wendler on how to build your own Kroc Dumbbell. 1. Purchase a section of 1” diameter of cold rolled steel. If you want to approach the 300lbs mark, a 30 inch bar of steel will work. Most people don’t need that and 24 inches would work fine if you want to go around 200lbs. […]

Filed Under: diy, dumbbell row, equipment, jim wendler, kroc row, strength

What seperates the strong from the weak?

September 19, 2011 By Gregor Winter

Read Jim Wendler on “Habits of Strong Lifters” Advices to live by… Consistency, Drive/Perseverance, Open Mind…

Filed Under: jim wendler, motivation

531 Bodybuilding Template

September 17, 2011 By Gregor Winter

If Boring But Big was not enough for you, Jim Wendler has a 5/3/1, 4 day split hybrid for bodybuilders. Day 1: Shoulders and Biceps Standing Military Press – 5/3/1 DB Military Press – 4 x12 Side Laterals/Rear Laterals – 4 x12 Barbell Curls – 4 x12 Preacher Curls – 4 x10 Day 2: Back Deadlift – […]

Filed Under: 531, bodybuilding, hypertrophy, jim wendler, program, strength, variation

Getting Strong without a Power Rack

September 16, 2011 By Gregor Winter

Jim Wendler on getting strong without a power rack or squat stands. The main lifts you can concentrate on are as follows: deadlift, power clean, bent over row, and press. These four lifts will be your core lifts – if you are using my 5/3/1 training program, these will be the ones you will try […]

Filed Under: 531, barbell row, deadlift, jim wendler, lifting, power clean, press, program, starting strength, variation

531 Power Clean Variation

September 11, 2011 By Gregor Winter

Jim Wendler wrote another post on a 5/3/1 variation. This time it is about Power Cleans and 5/3/1. Can you combine the two? – Yes!How? – In standard 5/3/1 set, rep and percentages fashion. It’s an easy enough movement. 1. First, be sure you can walk and chew Red Man at the same time.2. Please […]

Filed Under: 531, jim wendler, power clean, program, strength

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