5/3/1 Forever: Simple and Effective Programming for Size, Speed, and Strength

✍ Scribed by Jim Wendler

• Year: 2017
• Tongue: English
• Leaves: 282
• Edition: 1
• Category: Library

✦ Synopsis

Although the writing in this book can be confusing at times, it is full of great programming that has helped me progress in lifting. 5/3/1 got me into the 1000 lb club, so I'm expecting this book and its routines to help me go farther.

5/3/1 Forever is all about programming your total training; this includes mobility, jumps/med ball throws, your main lifts, supplemental, assistance work, conditioning and recovery. As always, each part is broken down and addressed in a simple, easy to read/implement manner. This allows the trainer, coach, athlete or lifter to program his training according to the goals. There are many training programs included and paths you can take that allow for millions of different variations and will keep your training fresh and moving forward for decades. These PROGRAMS NOT TEMPLATES are completely outlined, explained and include main lifts, supplemental lifts, assistance lifts and conditioning. You will also learn how to effectively transition between the programs. Also included is the very popular and incredibly successful Krypteia program; this is being used by high school athletes for building size, speed, strength and power. Football, basketball, track and baseball players have all used this program with great success. There are no pictures in this book and there is no fluff. This book requires a working knowledge of the base 5/3/1 Program and philosophy. If you don't already own 5/3/1: The Simplest And Most Effective Training System For Raw Strength - you should get it.

✦ Table of Contents

Principles of 5/3/1......Page 14
Warm-Up/Mobility......Page 18
Jumps/Throws......Page 21
Supplemental Lifts......Page 27
Programming Your Training......Page 29
Deload/7th Week Protocol......Page 31
7th Week Max Test......Page 32
7th Week PR Test......Page 33
Assistance Work......Page 36
Push......Page 37
Pull......Page 38
Single Leg/Core......Page 41
TRAINING & PROGRAMMING......Page 47
Beginner Prep School......Page 50
Boring But Big......Page 57
First Set Last......Page 70
Full Body (1000% Awesome)......Page 86
S.V.R II......Page 89
The Morning Star......Page 94
Volume and Strength......Page 96
5x5/3/1......Page 100
Portal's 5x5/3/1......Page 109
Five and Dime......Page 112
Simplest Strength Template......Page 117
God is a Beast......Page 120
Black Army Jacket......Page 127
Spinal Tap 5s Pro......Page 130
Spinal Tap, The High School Years......Page 134
Coffinworm......Page 137
Second Set Last......Page 141
Full Body 85%......Page 144
Boring But Strong......Page 146
Supplemental Heaven......Page 155
Full Body - Squat, Push, Pull......Page 157
Pervertor......Page 172
Original 5/3/1......Page 176
Original and First Set Last......Page 180
5/3/1 Prowler Challenge......Page 182
Original 5/3/1 Challenge......Page 185
Combination Template......Page 189
Limited Time......Page 192
Bodybuilder the Upper/Athlete the Lower......Page 197
Strength and Conditioning......Page 199
The Wendler Classic......Page 204
Leviathan......Page 210
Con Clavi Con Dio......Page 213
Prep and Fat Loss......Page 217
5/3/1 Strength Circuits......Page 223
5's Pro Forever......Page 230
Widowmaker Circuit......Page 237
Ceremony of Opposites......Page 240
2x2x2......Page 242
The Krypteia......Page 245
Conditioning and Recovery......Page 255
Powler......Page 258
The Sled......Page 260
Hills & Stairs......Page 261
Easy Conditioning......Page 265
Recovery......Page 266
Diet......Page 270

✦ Subjects

Effective Programming for Size, Speed, and Strength , Bodybuilding