Results 5/3/1

1. 5/3/1 Results Reddit
2. Results 5/3/1 Training

Have you heard about the 5 3 1 workout program? If you want to get stronger – you should definitely give it a try.

Jim Wendler is the creator and author of 5/3/1: The Simplest and Most Effective Training Method for Raw Strength and Beyond 5/3/1: Simple Training for Extraordinary Results. He is a three-time letter winner at the University of Arizona (football) and has squatted 1000 pounds in competition. Health & Fitness Training Style to Know: 5/3/1 Method Google the words ‘strength training program’ and you’ll get over 30 million different results, each one promising to be the ultimate program to.

You see, strength training is almost an art. Sure, you can swing heavy weights in any shape or form around – and (because moving any weight requires muscle power and repetitive heavy weight training leads to adaptation that makes any muscle stronger) you will, no doubt, get some results. Those results may be especially impressive if you are just starting out – at that point you may not even care much about how structured your exercise is.

But, remember – we are not after just any gains at any cost. We are after hitting our goals in the most efficient and safest way possible. Inevitably, after most people settle on what type of exercise to perform – they start wondering how exactly to structure their training sessions. The number of sets, reps and weight increments are all very important variables that serve a specific purpose. They are somewhat interdependent, but finding the right equilibrium for your specific goals is key to making sure you keep improving.

This is why you might want to follow tried and true protocols created by people who understand how tweaking each of the variables influences your results. You, on the other hand, do not necessarily need to understand why or how they work – you just need to find an effective protocol and apply it to your training.

One of such effective protocols for lifting heavy weights is the 5 3 1 workout program (pronounced “five-three-one” and often written as 5/3/1, 5-3-1 or even 531 – we are going to use these interchangeably throughout the article). I have used it for some time and find that the 5 3 1 program is easy to follow and also very effective in improving your numbers.

5 3 1 workout program explained

What is 5/3/1? It’s a strength (powerlifting) program created by Jim Wendler (https://jimwendler.com/) – a simple, but effective split routine. 5 3 1 workout is based on a 4-week cycle (give or take a couple of days, depending on whether you train 3 or 4 times per week and, thus, whether you are able to knock off all four major lifts in one week or one week plus a couple of days). At its core, there are only a few key principles, which can be quickly summarized in this table below:

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

>>LOOK HERE>> The 531 Workout Spreadsheets have moved to Violent Zen™ because it’s so much cooler over there.Click here to get the newest version

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”

Jim Wendler 5 3 1 workout spreadsheet – LANDSCAPE	Jim Wendler 5 3 1 workout spreadsheet – PORTRAIT
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Download both files in this zip file All of Wendler’s 531 spreadsheets zipped

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

5/3/1 Results Reddit

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.

Results 5/3/1 Training

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