When I decided to try Jim Wendler's 5/3/1 program, the first thing I thought of was on competing, get 5/3/1 For Powerlifting and possibly the 2nd Edition of 5/3/1. When you've calculated four waves, hit the "Download Program PDF" button. Jim Wendler 5 3 1 SECOND EDITION - dokument [*.pdf] 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength By. 7. nov beyond 5/3/1 pdf jim wendler 5/3/1 program wendler 5 3 1 template. If you're not planning on competing, just get the 2nd Edition of 5/3/1.
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Since the original 5/3/1 book and the second edition came out, I've been working to improve the 5/3/1 program. The program was originally. Join our 5/3/1 philosophy and program for strength training, big exercise and constant progress. The 5/3/1 2nd Edition E-book will offer an exclusive look at. DOWNLOAD PDF 29 Using Excel – 92 Stalling in 5/3/1 - 30 Eating for Size and Strength - 94 How .. Jim Wendler – deadlifted using nothing higher than a training max. Understanding Adult Education and Training: 2nd edition.
Get an ad-free experience with special benefits, and directly support Reddit. I believe the volume is appropriate for Deadlift only, which resulted in rep strength jumping significantly. Eat as much whole food protein as you can but no less than g of protein. The beginning portion of the lift is where most back injuries will occur. Use this only for maximal attempts. If you can stomach starting light and following his suggestions, you can't go wrong with this program.
I was in and out of the weight room in minutes, and I was still getting stronger. After about three months of training, I got a wild hair up my ass and tried to pull a max deadlift. After my sets were over, I loaded up the bar and pulled for 3 reps what I thought I might be able to pull once. Plus, the deadlift was always my worst lift. I began playing more and more with this program. I switched things up, experimented on friends and training partners and read some old books on training, and this is what I came up with.
Hell, it may change even more with time, but the basics will always remain the same. Beginners have been told to do this for years, and advanced lifters swear by these movements. Multi-joint lifts are lifts that involve more than one muscle — i. These lifts are the most efficient for building muscle and strength.
Examples are the squat, deadlift, bench press and power clean. Hopefully you will. Starting too light allows for more time for you to progress forward. You have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to start heavy, and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. Slow progress might not get you the best rewards today, but it will tomorrow. People always scoff when I want their bench to go up by pounds their first year.
They want the program that will put 40 pounds on their bench in 8 weeks. When they say this, I ask them how much their bench went up in the last year, and they hang their heads in shame.
In fact, this can be a huge weight lifted off your back. Now you can focus on getting those 5 extra pounds rather than In the summer of , I did just that. When someone asked me what my next goal was, my response was simple: This program allows you to break a wide variety of rep records throughout the entire year.
Most people live and die by their 9 1-rep max. To me, this is foolish and shortsighted. When you do this, the sets and reps carry much more meaning. All of the above concerns are addressed in this program.
The following is a general outline of the training I suggest. This depends on how many days a week you train. This is an easy deload week. I believe in big compound lifts, keeping the set and rep schemes simple, and deloading every fourth week. These concepts are nothing new, and I admit that. The beauty of this program, however, is how you begin.
Just be sure to give yourself appropriate rest between training days. Did I get enough rest after my last session to have an optimal training session today? The squat really does reign supreme. With that said, here are some helpful hints on squatting: Some people believe you should look straight up when you squat. Your eyes should be directed straight ahead or just slightly downward. Pick something, and stare at it intently. This is how focused you have to be. Others just plain suck at high bar squatting.
Place the bar where it allows you to reach depth with good form. This will cause your hips to drive first out of the bottom of the squat. The first thing to shoot up with many people is their ass. Remedy this by pushing with your hips and keeping your elbows under the bar — or at least trying to.
This will cause your lower back to arch, too. This will ensure that you remain tight throughout the lift. Be efficient. This will keep your entire body tight. Then you can let it out. Losing your air and tightness when you do so is. This is a fancy term for dropping very quickly and almost catching the bar in the bottom position before squatting back up. This will allow your knees to track correctly. This will ensure shoulder safety and stability. This is personal preference, but it seems like the bar path tracks better overhead when I do this.
This grip can be dangerous, however, so use caution. Your body was designed to move through a full range of motion, so do it. This will help keep the bar from touching too low.
This does not mean you lift your butt off the bench. This bears repeating. As I press up, I drive my heels into the ground and squeeze my legs, picturing all the energy from my legs and hips driving into the bar. This helps me feel stronger and more stable when I get the bar. A strong and easy lift-off is a great way to improve your lift and your mental state.
Use this only for maximal attempts. If you use a wider grip, the bar will hit slightly lower. A slight tuck will suffice.
This is where most people get stuck. About halfway up, allow your elbows to flare out, and keep pushing up and back. Get your feet and body into position. Now, look down and move your feet in 17 slightly. This is your starting position. This is an injury waiting to happen.
Your weight should be on the middle of your foot or toward the rear. Once you reach down and grab the bar, your shins will meet it. Using a double overhand grip both hands pronated is fine, but using straps is not. Choosing which hand to supinate is a matter of personal preference. Do not jerk the bar off the ground. This is how you tear a bicep or hurt your back.
The best way to do this is to squeeze the bar hard with your hands and squeeze your butt. Keep it close to your body at all times. It should touch your thighs on the way up.
At this point you should be standing erect not back , and your knees should be locked. This depends on how quickly you want to get yourself kicked out of a public gym. You can either touch-andgo the reps slight bounce off the floor , or you can do dead stop deadlifts. The downside to touch-and-go is that when you build up momentum, you can bounce too hard and lose your tightness.
The dead stop option is good for most people, but make sure you reset perfectly each time. The beginning portion of the lift is where most back injuries will occur. In this regard, the touch-and-go style is a little safer. Should you wear knee wraps, wrist wraps and belts when you train?
The general public, however, should never see this because you should never wear it in public. If you actually have some muscle mass, that might be a dead giveaway, too. There are generally two kinds of lifting belts. Both are made from either leather or suede. Both are fine. Many people like squatting in the wider power belt, while deadlifting and bench pressing in the Olympic belt. A good pair of shoes is essential, especially for squatting and deadlifting.
I own two pairs of shoes for squatting: The Olympic shoe has a raised heel. Picture squatting on a bed versus doing it on a concrete floor. I have a pair made by Adidas.
The second option is a shoe like a Chuck Taylor. The sole is cushioned but very thin and flat. This is probably the cheapest and easiest option for most lifters. Use it. I like using wrist wraps not straps for bench pressing and military pressing.
Knee wraps are a good idea, but only when working to a true 1RM. Leave them off otherwise. Knee sleeves can be worn if you feel they offer enough warmth to the area and allow you to squat without pain. Beginning the Program First, know your maxes for the four lifts squat, bench, deadlift and standing military press. This is not the time to be a braggart lifter. This is a good way to get an idea of your strength without loading the bar for a maximal attempt. Weight x Reps x. The easiest way to do this is to take your max and multiply it by.
Your numbers would look like this: So, leave your ego at the door and do it correctly. Here are some examples: These are extreme examples, but the point is this: You just have to train optimally.
This is the greatest lesson I learned from Louie Simmons. So, the first part of this program entails finding your maxes for the squat, bench, deadlift and standing military press. The sets and reps are the same. Only the percentages differ. Here is option one: Right now, I use option one exclusively and would recommend this for just about everyone.
Most people prefer doing it this way because it allows you to be fresher for the last big set of the day. The second option is very tiring, especially on squat and deadlift days. Which one is right for you? You can also mix and match them. Whatever the case may be, pick one and try it out. The last set of the day is the all-out set. This is when you dig in and try to move the world.
This is a foregone conclusion.
I highly recommend having a goal in mind for these last sets. See yourself doing it. Write it down and visualize the bar in your hands or on your back. Anything over and above that builds strength, muscle and character. The extra reps are your way of dominating the workout and getting better. One word of warning, however: These will set you up mentally for the big sets. If you take these lightly, or you take a carefree attitude toward them, your mind will not be right for the last set.
As you progress through this program, the weights will increase and getting more reps will get harder. Important note: This is a week to get some light work in and prime yourself for the next month of training. How to Progress Because I believe in starting too light and progressing slowly, this program has a very easy system for progressing from month to month.
Also, you should make sure this number is based on a training max, 24 not a competition max. Figure 1: The first four weeks of this cycle can be difficult to adjust to because many lifters are used to maxing out all the time.
This program requires that you push yourself on the last set. This often entails performing 10 or more reps. Notice that this last set is done for as many reps as possible. The lifter will keep track of the weight and the reps on the last set. This is fine because he accomplished exactly what he needed to do today. He also established a very good rep max to use as a future benchmark. Make sure you keep track of these and try to break them.
The next four weeks will look something like this: A 5 pound increase in the lower body lifts, for example, or a 2. Using the rep-max calculator, my estimated max would be pounds. Over the course of six months, I worked up to a rep max of 30 x This puts my estimated max at 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.
How to Warm-up Warming up prior to training is important. I usually recommend the following: Comparing Rep Maxes How do you compare your 6-rep max to your 3-rep max? How do you know which one is better? Is your new 8-rep max better than your 2-rep max? This formula is not necessarily an accurate predictor of your 1RM, but it affords you a good general way to gauge your progress. Here it is: All the other numbers will be determined by your performance.
We can try a comparison to illustrate this. This is best used for motivation, and for a way to mentally prepare for your workouts. How do you do this? First, you need to figure out what your perceived max is for x8. When this happens, I recommend going into the weight room with one purpose: The weights may feel heavy, but every part of this program is designed to build onto every other part — from one workout to the next, and one wave to the next.
This week of 3x5 will earn you the right to move on to the next 3x5 week of the next wave.
Assistance Exercises Assistance exercises accomplish four main tasks. In no particular order, they: They do too many sets, or too many exercises. These lifts should compliment the training, not detract from it.
You must have a very strong reason for doing an exercise. You must keep training economy in mind. Training economy means getting the best bang for your buck from each exercise. Please note that this is my list, but you can certainly feel free to copy it. All of these exercises have helped me grow stronger in my four main lifts.
Dips Figure 2: Bodyweight Dips Dips are one of the most efficient ways to build your triceps, chest and shoulders. Since incorporating these into my own training, my entire upper body has gotten bigger and my triceps are much stronger, as well. I do recommend weighted dips, but not at the expense of form. Lots of them. Chins Figure 3: Vary your grip for every set. Chin-ups, pull-ups, whatever.
Just bring yourself up to a bar and back down again. Your grip should vary: Use ropes and towels for chins to build back and grip strength. Chins are one of the best upper back, lat and biceps exercises you can do. Do this two or three times a week. You can also add weight. As far as reps go, do no less than per week. I recommend the Average Band. Pushups Though not as manly as the dip, the pushup still has its place in training. One drawback, however, is that pushups are hard to load.
Wearing a weight vest is probably the easiest solution to this problem. First, simply do a ton of reps. You can also use chains or bands across your back to add resistance. Blast Strap pushups with bands were a staple in my bench routine when I first began powerlifting.
This really helped strengthen my chest and shoulders, which in turn helped the bottom of my press. Dumbbell Rows This is one of the best ways to build upper back and lat strength. Kroc Rows — high reps with the heaviest dumbbell you can handle — are my favorite variation.
These are humbling when you first try them, but your grip and back strength will quickly increase. Start off with warm-up sets of 10 reps, then go all-out and see what you can do. This exercise is great for the bench press and the deadlift, and it helped my grip strength tremendously. There are a lot of variations here, and some of them are pretty awful. The key to doing these properly — and the same holds true for any other exercise — is to figure out what you want to accomplish with the exercise.
Then, you perform it in a way that accomplishes this goal. For example, some lifters squat because they want to move the heaviest weight possible in a full range of motion powerlifting.
With squatting, for example, you improve your leverages, take an advantageous stance, descend quickly, etc. By contrast, some people squat to improve their quad mass. This lifter will squat differently. Are you doing barbell rows to improve upper back and lat strength? Or are you doing them to improve your barbell row? One the former is based on muscles, and the other the latter builds a movement. Answer this question and you will never wonder how to do a barbell row again.
Like the dumbbell row, the barbell row is great for the bench press and the deadlift. Barbell Shrugs First things first: This is a sign of a low IQ. As with the dumbbell row, I like doing these for high reps with as heavy a weight as possible. 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 reps. Palms facing? Elbows out to increase chest involvement? Something in the middle with just a slight elbow tuck?
Who cares! Dumbbell Military Bring the dumbbells up to your shoulders. With your elbows slightly in, press them overhead. You can press both arms at the same time, alternate, or do one dumbbell at a time. The point is simply to press the dumbbell overhead. Dumbbells offer the advantage of working each arm independently. This can show a muscle imbalance. People will argue this ad infinitum, but the correct angle is whatever incline bench you have at your gym.
If you have several different ones, use them all. Also, use a slight elbow tuck when pressing and lowering the dumbbells. Barbell Incline The barbell incline press is another great assistance exercise for the bench press and the military press. Lunges The lunge has gotten a bad rap in the strength training world for two reasons. Next, they make you really, really sore. So, combine pain and apparent pussification, and you have an exercise that few people want to do.
These people are wrong. Lunges are great for building leg strength and mass. This usually results in you doing a really bad genuflect, followed by a rounded-back get-up.
Take big strides, maintain an upright torso and do them right. Side lunges are kind of lame, though. Step-ups Remember when all the Olympic lifters thought the Bulgarians replaced squats with step-ups?
Remember when they realized the joke was on them? I still laugh about that today.
In any case, the step-up is a great exercise for your legs and ass. Actually, the worst part of this whole scenario is you posting on message boards.
As with lunges, you can use a variety of implements and different box heights. A general guideline is to use a box that puts your leg at about parallel to the ground. Single leg movements will reveal coordination, strength and balance problems in the body. Instead of wasting 14 days of assessments, you can do some one leg movements, squatting, deadlifting and Blast Strap pushups and get all your answers in about ten minutes. Just use a full range of motion, and never use knee wraps.
Back Raise 40 Done on a back raise bench, a glute-ham bench or a degree back raise bench, this movement is a simple and effective way to strengthen your lower back and hamstrings. Extra resistance can be added by putting a bar across your back. You can also attach a band to the bottom of the machine and put it around your neck, hold a plate in your hands or behind your head, or wear a weight vest. Back raises are like very strict good mornings without the politics. Loading this exercise can be somewhat awkward.
Holding a 10 pound plate in your hands is one thing, but putting pounds on your back and getting into position is a pain in the ass.
This is not a good idea. The good morning is used to build your lower back and hamstrings, so perform the exercise in a way that hits these muscles 41 correctly. This means pushing your butt way back, trying to keep somewhat of an arch in your back, and using as full a range of motion as you can. Glute Ham Raise Nothing works the hamstrings like glute-ham raises.
Add in a full range of motion — from the bottom to the top — and you have an exercise that works the low back, hamstrings and calves.
Not too shabby. Start each workout with sets of 5 reps. Here are my thoughts on the GHR, and how the exercise should be done: The reason for this is to achieve a full range of motion and get some kind of erector work in during the movement. This action allows the GHR to be a thorough posterior chain movement. Having strong erectors for any sport is essential. Add weight by holding a plate or putting it behind your head, using a weight vest or using a band.
I recommend using a full range of motion to involve your lower back. Sit-ups You can do these on a glute-ham raise bench or a Roman chair. You can do them on the ground. You can do them with your feet anchored down.
You can do them with your feet not anchored down. Hold the weight behind your head and prepare to be humbled. Dumbbell Side Bends These are good for your abs, low back and obliques. To combat this, hang from a bar, and with straight legs, bring your feet to the bar. Return to the starting position, come to a complete stop, and begin the movement again.
Abdominal Wheel The ab wheel made a comeback several years ago. This is akin to putting a baby seat in Grave Digger. Just kills the whole thing. Try not to sag or Aframe too much. How to Have Stronger Abs If you ever are confused about what to do for abs, this is a simple abdominal circuit that we did for years when I first began powerlifting.
At that time, my abs and low back were my weak point. For lower back, we did high rep barbell good mornings sets of 10 and the following abdominal circuit. This was done days per week. Just do it. We started with 2 times through for 2 weeks. Then did 3 times through for 2 weeks. After 4 weeks we were doing this 4 times through. The Great Debate The big debate with ab work is whether to do a lot of sets and reps 5x12, for example , or to work up to one heavy set — sort of the way you do with this program.
I usually tell people to do both. Some exercises are better with higher volume — face pulls and triceps pushdowns, for example — while others should be loaded fairly heavily and rep maxes should be established. The higher volume approach hits something of a snag when the opposite is true: My advice? Make some of these lifts a game time decision.
See how you feel. For example, if you want to do dumbbell bench presses as an 45 assistance exercise after you bench press, and you feel great, do one or two progressive sets and one all-out set. When you feel great, try to break them. Side Note: Not size or strength, but symmetry. They want their bodies to be symmetrical, from front to back and from side to side. When I tell you to train like a bodybuilder, I just want balance in your training. If you train your chest, train your back. If you train explosively with weights, train your conditioning level.
If you train your conditioning, train your flexibility. If you do, expect to spend the same amount of time getting neglected areas up to par. Remember this when choosing assistance exercises, and try to achieve balance in your training with both exercises and muscles. Assistance Work 1: After you perform the sets and reps of the program, you simply follow it up with the same exercise for 5 sets of 10 reps.
For example: The first time you try this, go light. Very light. Although you can. Just do 5 sets of 10 reps and build some muscle. Boring, but big. Make sure all percentages of Boring but Big are based on your training max, not your actual max. One problem I see is that people feel they need to do something for everything.
In reality, one or two exercises can get the work done. I used to have problems with my grip and my lockout when I deadlifted.
I was given a laundry list of exercises I should do to bring these up: No thanks. After constantly failing and having my deadlift go nowhere, I came across Kroc Rows, as described earlier. I did one or two sets of high-rep dumbbell rows every week.
My upper back got bigger, my grip problems went away, my lats got stronger, and my lockout improved — and because my upper back was so much stronger, my bench, in turn, was more stable. So with one exercise done for two sets a week at most, many of my problems went away. The point of the story is this: Quit farting around with a million things for your lower back and settle on the one that will make you strong.
People ask me why I love dips so much. Have you found a better exercise for your shoulders, chest and triceps? What about chins? Besides a barbell or dumbbell row, few things can compare. How about good mornings for your hamstrings and back? Weighted sit-ups or hanging leg raises?
You can feel free to go twist on your ball. I go into the weight room to get strong. There are some advantages to this. 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. With this type of training, you will. Assistance Work 4: This is the piece that launched a thousand box squats, speed benches and good mornings, but very few deadlifts.
That was a joke. You need to do enough assistance work to keep you balanced, strong and big — but not enough of it to break your performance on the big lifts. There are no real disadvantages to this kind of assistance work. This involves doing all your assistance work with bodyweight exercises. The one leg squats can get a little tough, so you may want to substitute lunges instead. Bodyweight exercises always make me feel strong, flexible and healthy.
Because of the enormous amount of variety with assistance work, I can see why. These are the second lifts that are performed each day and the most important assistance lifts. These are multi-joint assistance lifts that are designed to make you stronger.
You are going to have to test yourself on these lifts to get an estimated 1RM for 52 each lift. The next few pages is an example 4 week template of how the program will look during a full training cycle. Here are the sets and reps for each lift, for each week.
Just ONE. You should always leave something in the weight room i. Training for strength is a marathon, not a sprint. For each lift squat, bench, deadlift, press there is a corresponding assistance lift that goes with it. I have paired the squat day with an assistance pulling movement, the deadlift with a squatting exercise, the press with a supine press and the bench press with an elevated press incline, for example.
Front squats would fall into this category, face pull and dumbbell benches would not. There is a complete list given to give you some ideas. Each of these lifts were chosen as great exercises to bring up your big lifts, make you strong and have been proven to work.
The final sets are not done to failure and I would even caution you to do any more reps than the prescribed. As noted in the Training Rules to be Awesome: Strive to have a great workout on the main lifts, and a good workout on the assistance.
So these are: For basic barbell movements, these are always great for being strong. Barbell rows are great but I believe that high rep dumbbell rows Kroc Rows are better for grip and upper back strength.
So the template that is presented below, at this point in my training career, is the one that I recommend for anyone that wants to get stronger and more awesome. It includes all the appropriate big lifts and the assistance work that I believe works the best. If you want to perform power cleans, please do so FIRST on any of the lower body days squat and deadlift. I believe this is the simplest and easiest and most effective training template for getting stronger.
If you have any doubts on what to do for assistance work and you want to be strong, follow this template. It is easy to follow, attacks all the main areas you will need for strength i. If anything, do more back and upper back work on upper body day; you can really never do too much of it. Side Raise. If you press lbs overhead no one is going to care that you are using 20lbs dumbbells for rear dumbbell raises.
Let the big lifts stress the joints and mind; let the small lifts stress the muscles. So for example: Keep the warm-up sets to no more than 5 reps. You have to stick with them in order to see progress. As long as you are consistent and you program it correctly, you will get stronger.
This was started, tweaked and made popular by Dante Trudel. The name, DoggCrapp is taken from his anonymous screen name on a forum — and it stuck. Dante struggled to gain weight and strength, graduating high school at around lbs. He began to grow and use typical high volume routines popularized by Arnold and many other bodybuilders. Though he gained weight and strength he believed that there had to be a better way.
With a lot of experimenting, eating and research he came up with what we currently know as DoggCrapp training. Simply put, Dante is a beast. And his list of clients that have gained an enormous amount of weight muscle mass and strength is amazing. After this all out set, he will take breaths and perform the press again with the same weight, obviously for less reps, to failure.
He will rack the bar, take another breaths and do another set to failure. You may only get reps on the final set. For those that have done this sort of training, they know it is not easy. It requires a ton of mental and physical strength to get through one of these sets.
And while it may not seem like a lot, you will be gassed and huffing for air when you are done. Each exercise that you do is done so that you break a personal record, so you have to focus. Additionally this is not for the undisciplined lifter that resorts to bad form when doing an exercise to get the additional reps. If you fall into this category, do not attempt this style of training. He has his own training program and it works. There are a few templates you can use but as I sat down to think about this, I decided to give myself a limitation.
Many of the exercises that are advocated by Dante are specialized machines such as the Hammer Incline Press Machine or something similar. There is nothing wrong with this but many people reading this do not have access to those machines but all have access to a barbell, rack and bench press. Or at least I hope you do. If you want to learn more about the system, please do some research. Dante has done a great job with providing the public with a ton of free information regarding the training, his diet recommendations and answering thousands of questions.
There are four rules I want everyone to follow when attempting this sort of training. You will eat to grow — this is not time to be on a cutting diet or be in a caloric deficit. This is a minimum. Every meal should have a huge serving of meat or 59 eggs, a protein drink and whatever carbs you can shove down your gullet. This is not a time to cut carbs. Have a spotter — this is especially true on any bench press movement.
You have to do some kind of cardio work — this is essential more on this later. These workouts should be done on Monday, Wednesday and Friday.
Because we are using percentages on many of the assistance lifts, you will have to know your maxes or estimated maxes for each of these. The training template that Dante suggests is as follows: This includes all assistance work. You will not recover, grow and get stronger without adequate calories. You must adhere to this. This is essential to keeping your body fat levels in check.
Do NOT skip this. Now I have to admit — the above training template is a little bit insane. When you are limited by a barbell you will have restrictions. We will use the standard 4 day training schedule this can easily be adapted to a 3 day training schedule that is discussed in this book.
Concentrate on the big lifts at hand. For upper body, be sure to do some extra upper back work face pulls, rear laterals for balance. Also, do some light, high rep lat work that is not taxing lat pulldowns, cable rows, band pulldowns, dumbbell rows, chest supported rows would be great.
You can also do some triceps pushdowns. For lower body, extra abdominal work and bodyweight back raises would help tremendously. If you are used to doing the Prowler, sled work, stadium steps, sprints, strongman conditioning then do it.
I wish I could, but both the idea and the name come from my good friend Jim Messer. Or even every year. This is more of an idea. A concept, if you will. Figure 4: He emailed me and let me know about this. By God, last week I puked in my mouth and almost blacked out squatting. To quote Black Sabbath, this is a symptom of the universe.
Lift Weights: Run hills, push Prowler. Figure 5: You can eat that final piece of pie and not count carbs because you just ran 20 hill sprints for the third time this week. You actually have some traps from deadlifting. Dealing with the idiots at work or your boss will no longer be an issue.
Who cares about all that meaningless stuff? You already give hours a day to your boss and to your work. Then your family and friends get the rest of your time. What about you? Kicking ass and training consistently — and with some balance — will do wonders for both your body and your mind. Get rid of all the meaningless crap in your life and your training. Get rid of the things that bleed your energy in the weight room and in life.
The Prowler or a stroll on the treadmill? What do you think is going to make you better? Get your shit in order, and get your training in order. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you. This is a call to arms for some of you. It is for me, too. Stop all the things that make you a pussy and steal your energy. Get your life back.
I also recommend using a PVC pipe this is very uncomfortable but effective. Figure 7: Do not ask. But damn was I weak. I knew where I wanted to go. I simply wanted to deadlift and squat over pounds again, and I wanted to bench press That was it. And I wanted to do it without the aid of powerlifting gear like bench shirts and squat suits.
I also wanted an easy plan to get there. I needed a plan for all of this. I had recently become a father, and my priorities had changed. I wanted to go in the weight room, have my work planned for me, and get out.
No bullshit, no problem. Because my bench, squat and deadlift goals were so straightforward, I gave myself 12 months to accomplish them. I worked backward from these numbers and ended up with beginning weights that were really light. I mean ridiculously light. I had a plan, though, and I followed through. Or the simplest, at least.
Sometimes, however, the simplest is the best. In my case, this proved to be true. I was breezing through my workouts, putting on some muscle, and having fun again. I began pushing my last set for as many reps as I could, setting personal records in the process. Training was fun again. Gone were the three hour marathons of bench shirt training and sweating my ass off wearing tight polyester gear.
I was in and out of the weight room in minutes, and I was still getting stronger. After about three months of training, I got a wild hair up my ass and tried to pull a max deadlift.
After my sets were over, I loaded up the bar and pulled for 3 reps what I thought I might be able to pull once. Plus, the deadlift was always my worst lift. I began playing more and more with this program. I switched things up, experimented on friends and training partners and read some old books on training, and this is what I came up with. Hell, it may change even more with time, but the basics will always remain the same. Beginners have been told to do this for years, and advanced lifters swear by these movements.
Multi-joint lifts are lifts that involve more than one muscle — i. These lifts are the most efficient for building muscle and strength. Examples are the squat, deadlift, bench press and power clean. Hopefully you will. Starting too light allows for more time for you to progress forward. You have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to start heavy, and they want to start now.
This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. Progress Slowly This goes hand in hand with starting light. Slow progress might not get you the best rewards today, but it will tomorrow. People always scoff when I want their bench to go up by pounds their first year. They want the program that will put 40 pounds on their bench in 8 weeks. When they say this, I ask them how much their bench went up in the last year, and they hang their heads in shame.
In fact, this can be a huge weight lifted off your back. Now you can focus on getting those 5 extra pounds rather than In the summer of , I did just that. When someone asked me what my next goal was, my response was simple: This program allows you to break a wide variety of rep records throughout the entire year. Most people live and die by their 1-rep max.
To me, this is foolish and shortsighted. When you do this, the sets and reps carry much more meaning. All of the above concerns are addressed in this program.
The following is a general outline of the training I suggest. You will train days per week this will be up to you. One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press. Each training cycle lasts weeks. This depends on how many days a week you train. This is an easy deload week.
After the fourth week, you begin again with 3 sets of 5 reps. I believe in big compound lifts, keeping the set and rep schemes simple, and deloading every fourth week. These concepts are nothing new, and I admit that. The beauty of this program, however, is how you begin. Possible Training Days: Just be sure to give yourself appropriate rest between training days. Did I get enough rest after my last session to have an optimal training session today?
The squat really does reign supreme. With that said, here are some helpful hints on squatting: Your eyes should be focused. Some people believe you should look straight up when you squat.
Your eyes should be directed straight ahead or just slightly downward. Pick something, and stare at it intently. This is how focused you have to be. Others just plain suck at high bar squatting. Place the bar where it allows you to reach depth with good form. Keep your elbows down and try to force them under the bar. This will cause your hips to drive first out of the bottom of the squat.