Hey so I saw this link: http://www.jimwendler.com/2011/09/531-for-a-beginner/
I was wondering how a beginner or someone who is not an Intermediate would progress?
It's clearly not the same as regular 5/3/1...
Here's the routine:
Monday
>Squat – 5/3/1 sets/reps, 5x5 @ First Set Last (FSL)
>Bench – 5/3/1 sets/reps, 5x5 @ FSL
>Assistance work
Wednesday
>Deadlift – 5/3/1 sets/reps, 5x5 @ FSL
>Press – 5/3/1 sets/reps, 5x5 @ FSL
>Assistance work
Friday
>Bench – 5/3/1 sets/reps, 5x5 @ FSL
>Squat – 5/3/1 sets/reps, 5x5 @ FSL
>Assistance work
Assistance Work
>Each day perform ONE exercise from each category listed below. Perform 50-100 total reps (do whatever sets you want to perform - that doesn't matter) of each exercise. If you are too weak to get all the reps (chin-ups/pull-ups for example) then simply choose a SECOND movement to complete the total reps.
Push:
>dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
Pull:
>chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core:
>any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings
>>39740947
5/3/1 SUCKS WENDLER IS A FAGGOT GO BACK TO TNATION YOU NIGGER
>>39741025
I don't know who you are but I still know that he's stronger than you.
>>39741025
5/3/1 is great, my results in 11 months
>S: 355-435
>B: 275-305
>D:455-510
>OHP:135x2-180
i just switched off of it though because i was getting extremely bored
>>39741025
>Probably believes TM is better than 5/3/1 too
>>39740947
I think there's already a 5/3/1 LP version somewhere in the internet if that is what you are asking.