JimWendler.com
  • Testimonials
  • December28th

    No Comments

    From Ben, “This got me back to lifting heavy again. So thank you.”

    From Armen, Just had my PR on OHP, 135lb for 1. Started 5/3/1 9 weeks ago. I contribute that to 5/3/1 since I got stuck on 125lb for months. TM makes so much more sense compare to work around PRs. Thanks Jim.

    From Colin, “531 program has got me lifting over 400lbs above my head. One of the most simple but effective training programs i have ever used!!”

    From Michael, “I can’t tell you enough Jim how great full I am to have found this program it has shattered a lot of plateaus for me. I have been doing this since sixteen and apparently doing wrong all along. 36 years old and still learning. Thanks for all the no nonsense approach and advise”

    From Greg, “This program changed my life I went from crapping out at little kid weights to being able to finally start hitting bigger numbers in less then a year. Thank you for this program. Very simple and effective anyone can do it.”

    From Mike, “Life changing program. No plans to change anything. Went from a 350 bench press to 435, and had a 585 pound squat before an unrelated knee injury happened. Changed my life. Went from a 350 pound lard ass to 290 pounds.”

    From Eric, “It’s a great program, every time I run a cycle of 5/3/1 I make gains. I used it to peak into my last meet and had the best meet of my life.”

    531 2nd Edition

    From David, “The first structured program I have been able to stick with. Most important to me was the direction on how to program the weight on the bar for each lift. At 56, I’m at or above my max lifts from 20-30 years ago. Admittedly, my maxes won’t impress anybody in a hardcore gym, but I think I’ve got some more gains to make before Father Time catches on that I’m cheating him. Thanks!”

    From Dwayne, “After eight years away from heavy lifting I used this program to regain all the strength I had in my early twenties.”

    From Paul, “It WAS a secret weapon! Haha! Awesome program. Simple and straightforward and best of all…IT WORKS!”

    From Dave, “Agreed a great program. 6 months in to 5-3-1 and effectively the de-load week right now, was my unstructured workout last year. It bloody works simple as that!!

    From Karsten, “I love 531. Simple, short and very hard.”

    From Dave, “An awesome, simple program that produces killer results.”

    From Kenn, “Best program I’ve used!!”

    From Austin, “Been using it for about 2 years now. Went from a 385 max deadlift to 550. Closing in on 600”

    From Brant, “5/3/1 is simple and hard to fuck up. Simple works and works good”

    From Chris, When I started lifting my 1rm for deadlift was 315. Been using some variation of 5/3/1 for three years now and two weeks ago I pulled 375 for 12 reps (resetting each rep, no bounce and goes). The program simply works! On the three month challenge now!

  • November30th

    No Comments

    I received two messages recently about coaches using 5/3/1 and it’s principles for younger athletes.  I have said this many times but I have a soft spot for younger athletes and training. This was the most pivotal point in my life and I hope that somehow, someway I can help a few kids out.  The first message was from Norm Roberto, all the way from Australia. (Side note, when I worked for EFS we sold more complete gym set ups to Australia than anyone other than the United States.  Even with the shipping charges, Australia loved building gyms.)  Here is what Norm had to say:

    “Hi from Australia, Jim. I just want to say thanks for sharing your knowledge. I use your programs as a staple part of training my youth athletes. I was blown away by how strong my rowing athletes got in just 6 weeks. These numbers don’t seem to impressive until you know that I only get spend 45min with these guys twice a week and every second session is after a 1/2 hour of cardio (where I would use a 85%TM). Further these kids age from 15 to 17 years and train 7 cardio based sessions a week. So here it goes:

    • Female athletes (DL): 1RM of 75 to 3 @ 75 1RM of 70 to 5 @ 70
    • Female athletes (squat): 1RM of 55 to 3 @ 57.5 1RM of 60 to 5 @ 60
    • Male athlete (DL): 1RM of 140 to 4 @ 140 1RM of 101 to 5 @ 115 1RM of 152.5 to 3 @ 155
    • Male athlete (squat): 1RM of 90 to 5 @ 90 1RM of 77.5 to 5 @ 82.5

    Due to time constraints and the nature of rowing I only used the DL and squat with upper strength performed using fat man chins, push ups, dips and chins. I’m vary happy man. Thanks again.”

    Norm showing that strength training for sport is GPP and there is no sport specific training: get stronger in some of the basic movements, be efficient and reap the benefits. Also, Norm does a great job of tailoring the training for the demands of the practices.

    The second message was from a friend of mine from MacArthur Junior High School, Eric Pitts. Sadly, Eric went to Hersey High School but he and NOV-creator Jim Messer trained together and still keep in touch.  Eric was a phenomenal wrestler and worked like a mad man to become better. He now coaches wrestling and had this to say:

    “Thanks again for being a part of our pre-season phase at Vista High School wrestling. Your program has been a staple in our training for years now and our guys continue to get strong.  The ones who leave after four years have a great strength base for life. We have been doing a bunch of CORE (5/3/1) and tons of Functional Training (called Wrestling). Can’t neglect the core and the functional.”

    The coolest thing about this email is it is from Eric. I grew up with Eric. And there is a phenomenon that says, “No one can be expert that lives within 100 miles of me.”  You see it all the time here in London and in Columbus.  So thank you Eric for trusting me. I appreciate it.  Here’s a picture of one of Eric’s athletes pulling a deadlift.

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