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5/3/1 Review
Mladen Jovanovic
The Big Picture
Principles Templates Programs
• Start too light
• Progress slow
• Use multi-joint movements
• Set personal...
The Big Picture: Templates
Leader Template Anchor Template The Deload
• Increase in volume of barbell
work (supplemental w...
The Big Picture: Templates [con’t]
Leader
Template
Leader
Template
Leader
Template
The Deload
Anchor
Template
Anchor
Templ...
The Big Picture: Programs
Jump/Throws Strength Conditioning
• Medicine ball throws
• Box jumps
• Main lifts (Squat, Bench,...
The Big Picture: Strength
Main Lifts Supplement Assistance
• Squat
• Bench Press
• Deadlift
• Press
• Front Squat
• Inclin...
5/3/1 Forever Review
5/3/1 Forever Review
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5/3/1 Forever Review

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Review of the recent Jim Wendler's 5/3/1 Forever book

Published in: Sports
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5/3/1 Forever Review

  1. 1. 5/3/1 Review Mladen Jovanovic
  2. 2. The Big Picture Principles Templates Programs • Start too light • Progress slow • Use multi-joint movements • Set personal records (PRs) • Leader • Anchor • Deload/7th Week • Warm-up/mobility • Jumps/Throws • Strength • Conditioning
  3. 3. The Big Picture: Templates Leader Template Anchor Template The Deload • Increase in volume of barbell work (supplemental work) • Less assistance volume • Less jumps and throws • Less hard conditioning • Emphasis on easy conditioning • Decrease in volume of barbell work • Higher intensity of barbell work • Increase in assistance work • More jumps and throws • More hard conditioning • Easy conditioning can also be done • Deload between Leader and Anchor templates • Deaload between ANY 5/3/1 cycles • TRAINING MAX TEST • DELOAD • PR TEST
  4. 4. The Big Picture: Templates [con’t] Leader Template Leader Template Leader Template The Deload Anchor Template Anchor Template Leader Template Leader Template The Deload Anchor Template Anchor Template The Deload The Deload Leader Template Leader Template The Deload Anchor Template The Deload 3 Leaders / 2 Anchors 2 Leaders / 2 Anchors 2 Leaders / 1 Anchors
  5. 5. The Big Picture: Programs Jump/Throws Strength Conditioning • Medicine ball throws • Box jumps • Main lifts (Squat, Bench, Deadlift, Press) • Supplement lifts • Assistance lifts • Push • Pull • Single leg / PC • Core • HARD Conditioning • EASY Conditioning
  6. 6. The Big Picture: Strength Main Lifts Supplement Assistance • Squat • Bench Press • Deadlift • Press • Front Squat • Incline • Deficit deadlift • Log Press • Push • Pull • Single Leg / Posterior Chain • Core • 5s PRO • 5/3/1 • 3/5/1 • 5x5/3/1 • Spinal Tap... • Boring But Big • First Set Last • Second Set Last • Joker • Widowmaker • Volume dictated: 50-100 reps per session depending on a phase/program

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