- Paperback: 100 pages
- Publisher: lulu.com; 1st edition (August 19, 2011)
- Language: English
- ISBN-10: 0557248299
- ISBN-13: 978-0557248292
- Product Dimensions: 8.5 x 0.2 x 11 inches
- Shipping Weight: 6.4 ounces (View shipping rates and policies)
- Average Customer Review: 326 customer reviews
- Amazon Best Sellers Rank: #326,116 in Books (See Top 100 in Books)
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5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength 1st Edition
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I am going to run 5/3/1 for 6-9 more months (at least, longer if my maxes are still increasing), and then probably buy Beyond 5/3/1 and see if there are any 5/3/1 variations in there that appeal to me.
I'm in week 2 of my 3rd month of 5/3/1. I tested all of my maxes before starting, and have seen a significant increase on squat and deadlift already. My starting squat and deadlift were 375 and 515, respectively. After completing week 1 of month 3, my highest calculated maxes (using the formula Wendler provides in the book) are a squat of 415 (+40) and deadlift of 565 (+50). I'm resisting the urge to actually attempt those numbers though. I'll retest after 6 months of running the program or when I'm no longer able to hit the minimum on the 5+/3+/1+ sets. I think my bench press and overhead press numbers have probably gone up too, but not as significantly. I can see improvement from month to month though in that the number of reps I manage on the + sets are usually the same as the month before, but with the increased weight.
Much of the content is available online. However, there were several questions I had about the program that prompted me to buy the book, and I wasn't disappointed. Some of the more technical questions I had were answered, such as how to address failure.
If you're satisfied with what you've read online about the program, you probably don't need to buy the book. If you're using the program and have questions about certain details, then the book is a good purchase.
One thing to note, if you can't do a deep squat I would work on mobility for a few weeks before putting a bar on your back. One thing I noticed right away last summer (when I started squatting again) was how crappy my form and depth were. It all came down to mobility. Look around youtube, there is some really good stuff out there (recommend Kelly Starrett from MobilityWoD, Bryce Lewis, and Brandon Campbell).
Most recent customer reviews
All of my lifts have increased and I am only through the first 4 cycles.Read more