Program: Jim Wendler’s 531

513ORC6nJ4L._SX387_BO1,204,203,200_I won’t go into the nitty gritty details of the program because I really want you go to and buy the book.

But here are some of the bulletpoints and some tips:

  • Start of with 90% of your 1RM (called Training Max) for each of the compound (Bench, Squat, Press, Deadlift) – Be honest with this. Because in the very first week of the program, you have to hit 85% of that Training Max for 5 reps. If you lie to yourself and set your 1RM higher than what you can actually do, your sins will come to haunt you right away.
  • Third set of the working sets are As Many Reps As Possible (AMRAP) – AMRAP is why I switched from Stronglifts 5×5 to GreySkull LP. I love any program that lets me crank everything out on the last rep.
  • When in doubt for Assistance, Boring But BigĀ  – It has delivered instant results just a week into the program. I do take the liberty of breaking it up or switching from one compound lift to a comparable DB lift. For example, 50% Squats for Hack Squats at the same weight. 50% Bench for DB Incline Bench. OHP for DB Press. etc..
  • Also the occasional option when you don’t feel like doing shit, Don’t Do Jack Shit – Seriously. Go in. Do work. Hit your PR. And leave.
  • Above everything, read the book – Seriously. Jim has a really great easy going reading style that is quite enjoyable. You will read this cover to cover.

If I had to do it all over again as a beginner, I would still do some type of linear progression before doing 531.

For an App, check out Big Lifts 2. (It is a little quirky so I might do a video on it. If I do, I will post it here.)