531: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) by Wendler Jim

Author:Wendler, Jim [Wendler, Jim]
Language: eng
Format: epub
ISBN: 9780578097381
Amazon: B00686OYGQ
Publisher: Jim Wendler LLC
Published: 2011-10-15T06:00:00+00:00

Notes:

 After a new cycle begins, add 5lbs to your upper body training maxes and 10lbs to your lower body training maxes. This includes all assistance work.

 I recommend going through two full 5/3/1 cycles before you deload.

 Use the normal deload percentages for one to two weeks. Don’t rest pause anything.

 Make sure you are eating to grow. EAT! You will not recover, grow and get stronger without adequate calories. You must adhere to this. Don’t be afraid to be big and strong.

 If you are performing the above template, I recommend only using a 2 mile walk every day for your cardio. 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. While it adheres to the spirit of DC Training, I don’t know many people that would want to try it. When you are limited by a barbell you will have restrictions. Here is a more basic 5/3/1 Rest/Pause template that most people can easily adapt into their own training schedule with little change. 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).

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