Training Update


Training has been going unbelievably well lately.  As usual, I am sold on training 2 times/week and am making good gains.  I have some big goals the next few years (as well as for the competition in September); the way training is going now, and with the incredible support system I have, I am truly on my way.  I am doing a few new things (as far as programming the assistance) but here, again (yes I know it is redundant) is the basic schedule I am following.


  • Squat or Deadlift (alternate every week) – 5/3/1 sets and reps
  • SS Bar Squat – 5’s progression
  • SLDL/GM – higher volume work
  • Neck



  • Bench or Press (alternate every week) – 5/3/1 sets and reps….supersetted with:
  • Chins or TBar Rows (alternate every week) – 100 reps
  • Bench or Press (alternate every week, doing the opposite lift I did in the beginning of the workout) – 5 sets of 10 reps
  • Chins or TBar Rows (alternate every week, doing the opposite lift that I did in the beginning) – 100 reps
  • Neck

Every day is light conditioning work and PVC pipe work for lower body, massage on upper body (thank you wife!) and stretch routine.  I weighed myself today and I am 227 pounds.  Light, lean and am getting stronger than I was 25 pounds heavier.  I credit this to nothing but work.


Fuck you gimmick-hounds.

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  • Comment by Mark — July 5, 2012 @ 4:27 pm

    Good man Wendler ya skinny hoor!

  • Comment by Nick — July 5, 2012 @ 5:59 pm

    Great to hear Jim. What is the 5’s progression?

  • Comment by Andrew — July 5, 2012 @ 6:18 pm

    Awesome stuff Jim, well done. from Sydney.

  • Comment by Stormrage — July 5, 2012 @ 6:22 pm

    “Fuck you gimmick-hounds”

  • Comment by Wayne — July 5, 2012 @ 8:45 pm

    Jim, when you say “everyday” do you actually mean every day? Are you conditioning 7 days a week? This isn’t an asshole question, I’m asking because I’m thinking of switching from the 5/3/1 conditioning template to your 2x a week (training for grey pubes) template.

  • Comment by Christian — July 6, 2012 @ 12:59 am

    Whats the music Jim?.

  • Comment by Paul sutton — July 6, 2012 @ 5:54 am

    Solid training Jim, simple and honest – thankfully there isn’t a barrage of ” can I do curlz insted of the press????” type questions.

  • Comment by Paul sutton — July 6, 2012 @ 8:51 am

    Jim, what is that song? Sounds quality.

  • Comment by satrac — July 6, 2012 @ 11:52 pm

    hi jim, do you still deload while training twice a week?

  • Comment by bluecheese — July 7, 2012 @ 4:00 pm

    Jim, since you are only doing each movement once every other week, does this make one cycle of 531 eight weeks long instead of the usual four?

  • Comment by Shaun — July 8, 2012 @ 9:20 am

    Hey Jim,

    Is the reduction in training frequency due to a change in approach to training, for better recovery or just life’s timetable allowing fewer hours in yr week?

  • Comment by Joe Frady — July 8, 2012 @ 12:47 pm

    Forgive this question (which is probably common knowledge) but what exercise is SLDL/GM?

  • Comment by Daron Marshall — July 9, 2012 @ 12:20 pm


    What would you use as a replace for the SS Bar Squat since I do not have one at the gym I train at?


  • Comment by Jim Wendler — July 12, 2012 @ 2:37 pm


    Try the Front Squat.

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