531: The Simplest and Most Effective Training System for Raw Strength by Wendler Jim

Author:Wendler, Jim
Language: eng
Format: epub
Publisher: Jim Wendler
Published: 2012-12-04T16:00:00+00:00

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).

Week One

Monday

Press – 65%x5, 75%x5, 85%x5+ (all out set, rest pause)

Close Grip Bench Press – 50%x5, 60% × rest pause

Chin-ups (palms forward) – one warm-up set, one rest pause set

Straight Bar Curls- 50%x5, 60% × rest pause

Tuesday

Deadlift- 65%x5, 75%x5, 85%x5+, 65% × as many reps as possible (no rest pause performed on this lift)

Safety Bar Squat (or Front Squat) – 50%x5, 60% × as many reps as possible, no rest pause

Thursday

Bench Press – 65%x5, 75%x5, 85%x5+ (all out set, rest pause)

Incline – 50%x5, 60% × rest pause

Chin-ups (palms supinated) – one warm-up set, one rest pause set

Reverse Grip Bar Curls- 50%x5, 60% × rest pause

Friday

Squat – – 65%x5, 75%x5, 85%x5+, 65% × as many reps as possible (no rest pause performed on this lift)

Straight Leg Deadlift – 50%x5, 60% as many reps as possible, no rest pause

Week Two

Monday

Press – 70%x3, 80%x3, 90%x3+ (all out set, rest pause)

Close Grip Bench Press – 50%x5, 70% × rest pause

Chin-ups (palms forward) – one warm-up set, one rest pause set

Straight Bar Curls- 50%x5, 70% × rest pause

Tuesday

Deadlift- 70%x3, 80%x3, 90%x3+ 70% × as many reps as possible (no rest pause performed on this lift)

Safety Bar Squat (or Front Squat) – 50%x5, 70% × as many reps as possible, no rest pause

Thursday

Bench Press – 70%x3, 80%x3, 90%x3+ (all out set, rest pause)

Incline – 50%x5, 70% × rest pause

Chin-ups (palms supinated) – one warm-up set, one rest pause set

Reverse Grip Bar Curls- 50%x5, 70% × rest pause

Friday

Squat – – 70%x3, 80%x3, 90%x3+ 70% × as many reps as possible (no rest pause performed on this lift)

Straight Leg Deadlift – - 50%x5, 70% as many reps as possible, no rest pause

Week Three

Monday

Press – 75%x5, 85%x3, 95%x1+ (all out set, no rest pause, 75% rest pause)

Close Grip Bench Press – 60%x5, 80% × rest pause

Chin-ups (palms forward) – one warm-up set, one rest pause set

Straight Bar Curls- 60%x5, 80% × rest pause

Tuesday

Deadlift- 75%x5, 85%x3, 95%x1+ (all out set, no rest pause, 75% × as many reps as possible (no rest pause performed on this lift)

Safety Bar Squat (or Front Squat) – 60%x5, 80% × as many reps as possible, no rest pause

Thursday

Bench Press – 75%x5, 85%x3, 95%x1+ (all out set, no rest pause, 75% rest pause)

Incline – 60%x5, 80% × rest pause

Chin-ups (palms supinated) – one warm-up set, one rest pause set

Reverse Grip Bar Curls- 60%x5, 80% × rest pause

Friday

Squat – 75%x5, 85%x3, 95%x1+ (all out set, no rest pause, 75% × as many reps

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