Download PDF by Jim Wendler: 5-3-1: The Simplest and Most Effective Training System to

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Extra resources for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition

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I do this fairly often, and I’m sure it seems odd. I recently went to a commercial gym, warmed up, did my working sets and set a huge PR. I sat there for a little while, then decided to leave. As I was walking out, I looked around at the other people training, and I wondered whether anyone else had set a personal record that day. For my part, I know I walked out of there better than I did when I walked in. The disadvantages here are obviously the lack of both volume and balance, but it can work for a while.

Since I started with 10% less, my beginning max would be 210. Over the course of six months, I worked up to a rep max of 30 185x10. This puts my estimated max at 245. Now, I’ll take 10% of 245 (220), and begin to work my way up again. This is a matter of taking three steps forward and one step back. You may stall out with one lift before you do with the others. When this happens, you only need to decrease the one stalled lift. If you’re stalling out on multiple lifts, and you feel like everything is catching up with you, take a deload week and recalculate your maxes.

Shrugs are great for building trap size and grip strength – two things most people suck at. After one or two warm-up sets, do an all-out set of 20-40 reps. Dumbbell Bench I think I’ve been asked 6,000 times what kind of elbow tuck to use when performing the dumbbell bench. Palms facing? Elbows out to increase chest involvement? Something in the middle with just a slight elbow tuck? My first response is, “It’s a goddamn dumbbell bench! ” My second response is to tell them to take the third option of a slight elbow tuck.

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5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition by Jim Wendler


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