Get 531 Forever - Jim Wendler,17.12 MBThe latest 531 book by Jim Wendler. Scanned as it is not available in PDF. Review: 531 Forever 1000% Awesome and Leviathan The other guy inspired me to actually write up my reviews of these two variations. Time period is from May to December 2018, two leader/anchor cycles of 1000% Awesome (first one was modified, I’ll explain below) and one leader/anchor cycle of Leviathan. Jim Wendler 531 PDF and Spreadsheets. Much of Wendler's work can be found in PDF or sheet format on numerous online locations. His advanced work, which builds onto the Basic 5/3/1 program, including the Boring But Big and Building the Monolith programs can all be found and downloaded online.

NOTICE: New spreadsheets live over at my fancy new site named Violent Zen™ The content below has been moved also. So what are you waiting for?…

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. (What is the Jim Wendler 5/3/1 Workout about?)

Scroll down to watch the video and
get the Jim Wendler 5 3 1 workout spreadsheets

Benefits of these spreadsheets include but are not limited to…

• Hair regrowth
• Your wiener will grow at least 3-4 inches
• You’ll get a hot sex crazed girlfriend (Warning, don’t expose your new girlfriend to these spreadsheets or she’ll probly get pregnant because of all the pent up testosterone laden manliness that exists within said spreadsheets.)
• Your new girlfriend will invite her hot friends over and ask you to have a naked pillow fight that will evolve into a night of body shots and “other” fun activities.
• Cures impotence! (which is super sweet now that you have a hot sex fiend girlfriend that likes to invite her hot friends over for shenanigans)
• Your dog will stop licking his balls in public.
• You’ll even win the lottery!

Since I couldn’t make up my mind, I created 2 versions of the 5/3/1 workout spreadsheet. Originally I had 4 versions (two that rounded and two that didn’t) but that is completely unnecessary because you can just round them in your head. Duh.

There are “Destructions” in the first tab, but most times I’m not good at explaining things via the good ole fancy shmancy written word using the Engrish alphabet in a way that convey’s the message that I am trying to convey so that the reader can understand what I’m trying to convey when I convey it in a way that allows for easily understanding said conveyed instructions. 😉

WATCH THIS REALLY BORING VID ON HOW I USE THE 531 SPREADSHEETS. Check it out and then download the spreadsheets below it

Total time: About 8 minutes

AND… I still hate spammers and they should all be beat profusely about the head and shoulders with a blunt object

These are Excel Templates so “Double Click” to open it. Then save it right away and it will prompt you for a file name. This way you always have a fresh clean starting place.

ALSO… Please leave a comment below letting me know what you think or if you have any questions or problems with my version of Wendler’s 531 routine.

You may need to right click and “Save As”

Finally, if you decide you don’t like my spreadsheets, there are heaps to choose from online. Here are a few super cool ones I found (but I have not used them)

• All Things Gym – I got overwhelmed looking at all the 5/3/1 spreadsheet info here. WOW
• Strength Standards – This is kinda cool how it show’s you where you rate on your estimated 1rep max and calculates everything online
• Black Iron Beast – Online 5/3/1 calculator

If you haven’t read Wendler’s book(s), I highly recommend getting them. I go back to it from time to time and it has some great information. [5/3/1 for Powerlifting and/or Jim Wendler 5/3/1 Book (2nd Edition)], you should at least read his write up atMen’s Health on the 5/3/1 Workout

I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up. HOWEVER, I do take strength training and fitness very seriously and I love using what I know to help others reach their fitness goals and avoid the bazillion mistakes I've made in my 25+ yrs of training. Since I don't know everything, I never stop learning. Note: I am no longer a 'certified' trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper.

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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 accessory 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.

Contents

• 2 5/3/1 BBB Spreadsheets
• 3 How to Structure 5/3/1 and BBB Lifts in a Training Week
• 5 Questions about 5/3/1 BBB?

Recommended Reading

Before diving in, I want to recommend actually reading the book. It will help you succeed more than a spreadsheet will!

The 5/3/1 BBB template (and many more) are detailed in Wendler’s 5/3/1 Second Edition.

It is also included in Wendler’s latest work: 5/3/1 Forever, which also includes 50 5/3/1 templates and “finally compiles all of Jim’s thoughts in one location.”

The second edition 5/3/1 is about 50% less expensive than Forever, so if you’re unsure about 5/3/1 and looking to learn more, the second edition will probably suit you just fine. If you want to buy one book and be done with it forever, go with, er, Forever.

5/3/1 BBB Spreadsheets

5/3/1 BBB Spreadsheet #1

Wendler 5-3-1 BBB Spreadsheet

5/3/1 BBB Spreadsheet #2

This is simply another variation of the program above. Check out both and see which layout you prefer more.

Wendler 5/3/1 Spreadsheet

5/3/1 BBB 3 Month Challenge Spreadsheet

This spreadsheet is based on the 5/3/1 BBB 3 Month Challenge, which was originally posted on T-Nation by Jim Wendler.

531 Boring But Big 3 Month Challenge Josh | LiftVault.com

How to Structure 5/3/1 and BBB Lifts in a Training Week

Wendler provides two examples of how supplemental BBB sets can be added to the main 5/3/1 sets.

It’s important to note that you’re doing the same work in a given week. The only difference is how you’re spacing it out.

BBB Example 1: 5/3/1 and BBB Lift are the Same

Using this method, after the 5/3/1 work is done for a given lift, a variation of that same lift will be performed using the BBB rep scheme. For example, after overhead press is done for 5/3/1, it is also performed for 5 sets of 10 reps – usually at 50% of your training max (training max = 80-90% of “true” 1RM, e.g. if your 1RM = 100 kg, your training max is 80 kg to 90 kg).

A lat accessory is also done using the same rep scheme.

If you like to prefer to train a muscle group once per week, this might be a good set up for you.

From Wendler’s blog post:

Day One

• Press – 5/3/1
• Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Two

• Deadlift – 5/3/1
• Deadlift – 5 sets of 10 reps
• Abs – 5 sets

Day Three

• Bench Press – 5/3/1
• Bench Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Four

• Squat – 5/3/1
• Squat – 5 sets of 10 reps
• Abs – 5 sets

BBB Example 2: 5/3/1 and BBB Lift Vary

Using this method, the main 5/3/1 work and the BBB supplemental lifts will work different muscle groups. This has the potential advantage of leaving you feeling “fresher” for the BBB lifts and also performing each movement twice each week instead of twice.

Again, from Wendler’s blog post:

Day One

• Press – 5/3/1
• Bench Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Two

• Deadlift – 5/3/1
• Squat – 5 sets of 10 reps
• Abs – 5 sets

Jim Wendler 531 Forever Pdf

Day Three

• Bench Press – 5/3/1
• Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Four

• Squat – 5/3/1
• Deadlift – 5 sets of 10 reps
• Abs – 5 sets

Additional BBB Accessory Lift Options

After the main 5/3/1 movement and the primary BBB movement, 1 to 3 accessory movements can be done. Both of the examples shown above include one accessory movement (lat work or abs). You should probably keep that recommended accessory. Keep reading if you feel you need to add more accessory work.

You can program up to three accessory movements, but this should be done intelligently. You don’t want to do so much accessory work that you’re still sore going into the next workout and inhibiting progress on your main lifts. That’s counterproductive.

If you’re unsure, it’s probably best to start with one accessory movement for at least 4 weeks before adding others. But hey, I’m not Jim Wendler and I’m not your boss. Listen to your body.

The below ideas are for accessories #2 and #3, should you decide to do more than one, which is an optional decision.

• Squat Day
  • Dips
  • Chins (Note: these count as lat work)
• Bench Press Day
  • Dumbbell Rows
  • Curls
  • Tricep Pushdowns
  • Face Pulls
• Deadlift Day
  • Dips
  • Face Pulls
• Overhead Press Day
  • Chins
  • Curls
  • Triceps Pushdowns
  • Face Pulls

Again, if any of this is confusing or you have questions, I’d recommend making a small investment in your training by reading 5/3/1 Second Edition or 5/3/1 Forever.

Questions about 5/3/1 BBB?

Discuss 5/3/1 BBB with other lifters on the Lift Vault Forum.

531 Forever Book

Happy lifting!

Jim Wendler 531 Forever Pdf

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