5/3/1: The Simplest and Most Effective Training By Jim Wendler
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5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength By Jim Wendler
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Before you embark on any physical fitness program, please consult a doctor.
This book may not be reproduced or recorded in any form without permission from the author.
Copyright 2009 by Jim Wendler. All rights reserved.
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Table of Contents
The Origin of 5/3/1 ? 6 The 5/3/1 Philosophy - 8
5/3/1/ Program - 10 Squat - 11
Military Press - 13 Bench Press - 14
Deadlift - 17 Training Fashion - 19 Beginning the Program - 20
The Last Set - 23 How to Progress ? 24 Even Smaller Increments? - 28 Stalling in 5/3/1 - 29 How to Warm Up - 30 Comparing Rep Maxes - 30 Having a Less than Stellar Day - 31 Assistance Exercises - 31
The Great Debate - 45 Boring but Big - 46 Triumvirate - 47
I'm Not Doing Shit Today - 48 Periodization Bible - 50 Bodyweight - 51 Moving North of Vag - 52
Training 3 Days a Week - 61 Training 2 Days a Week - 62 Training 1 Day a Week - 64
Using Excel - 65 5/3/1 FAQ - 67 5/3/1 Comments and Success Stories - 77 5/3/1 Percentage Charts - 85 5/3/1 Training Log - 89 About the Author - 97
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This book is dedicated to Mason.
Special thanks to Leigh An, Phil Wylie and Tyler O'Banion for believing in me and this program. 5
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