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5/3/1

Tags: weight-lifting

5/3/1 is a strength training program developed by the power lifter Jim Wendler, and original laid out in his book 5/3/11. Wendler went on to expand and improve upon the program with a powerlifting version, Beyond 5/3/1 , and 5/3/1 Forever2.

Principles:

  1. Start too light
  2. Progress Slow
  3. Use Multi-Joint Movements/Exercises
  4. Set Personal Records
  5. Balance2

Main areas of concern:

  1. Mobility
    1. Agile 8
  2. Strength
  3. Conditioning
  4. Recovery

Balance across these domains.

In the later books, Wendler introduces varied programming cycles beyond the “standard” of Week 1 5+ sets, Week 2 3+ Sets, Week 3 1+ sets. I personally have tried the following variations:

  • 1000% Awesome leader and anchor
    • A full body workout on each work day. Seemed balanced and not boring.
  • Krypteria Part 1

References

1.
Wendler, J. 5/3/1: The Simplest and Most Effective Training System for Raw Strength. (Jim Wendler LLC, 2011).
2.
Wendler, J. 5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength. (Jim Wendler LLC, 2017).

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