Free Programs and Spreadsheets
Lifting tools and calculators to help you perform your best.
Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
5’s Pro (aka 5’s progression) is a rep scheme used in the 5/3/1 training program. This rep scheme calls for performing 5 reps for all three working sets each week of a given training cycle.
It first appeared in 5/3/1 Beyond and is utilized in the latest 5/3/1 publication, 5/3/1 Forever.
[Read more…]Below you’ll find a definition of first set last and an example of how it can work in the 5/3/1 programming framework.
Please note that this is unofficial advice and is not endorsed in any way by Jim Wendler. Please buy 5/3/1 Forever to truly understand the program and how to make it work for your goals.
First Set Last (FSL) is a rep scheme for supplemental work within the 5/3/1 programming framework. It programs the percentage of a lifter’s training max used for their first 5/3/1 working set for 5 sets of 5 reps (5×5).
[Read more…]Below you’ll find definitions for some of the most common terms and ideas found through Jim Wendler’s 5/3/1 programming framework.
To maximize your success with the program, it’s highly recommend you purchase 5/3/1 Forever, the definitive publication by Wendler that captures all of his best thinking in one place.
[Read more…]Turns out that America’s strongest state is Texas.
At least that’s what is shown by the data below, compiled based on the last five years of powerlifting data.
Use the map below to compare your own lifts against the average squat, bench press, and deadlift for each state’s best lifters.
If some of these feats some hard to believe, we’ve got video proof below. After all, #novidnodid. 😉
[Read more…]This weight conversion tool will allow you to:
Be sure to also check out the powerlifting meet attempt selection spreadsheet so you’re not doing conversions on meet day! But just in case, here’s a tool for that. 🙂
Use the calculator below to calculate the INOL (Intensity + Number Of Lifts) for a given lift. You can also use the “INOL Value #” boxes below to sum multiple INOL values and calculate a cumulative INOL. [Read more…]
I went looking for this article to send to a Lift Vault reader and realized that the Strength Villain domain, for whatever reason, is currently down. I’m reposting this article, “Intermediate Syndrome,” here so that others can continue to benefit from it.
Related: Greyskull LP Program
Originally posted by Johnny Pain in 2015 on StrengthVillain.com (Archive) [Read more…]
Hey folks,
I’m excited (and nervous, to be honest) to announce the Lift Vault Forum.
Lift Vault has thousands of regular users and I thought it was about time y’all got to know one another.
Since many of you are running similar programs, the Lift Vault Forum provides an area for you to share your experiences, get advice, and provide inspiration to people like you.
Looking for recommendations on which leg accessories to include in your PPL split? Post in the Programs category, where you’ll find a dedicated thread for PPL discussion.
Don’t see the program you have a question about? Start a new topic!
Looking for advice on breaking through an overhead press plateau? Check out the Movements & Exercises category.
All feedback can be posted in the Site Feedback category or you can contact me.
Thanks,
Kyle
I’ll be honest: one of my favorite parts of the gym is wearing a great t-shirt that I usually wouldn’t wear other places. Being around other people who “get it” makes a great t-shirt even better. Here are 10 of my personal favorite motivational and funny bodybuilding t-shirts. Pick one up for yourself or the bodybuilder in your life! [Read more…]
How does the new Bret Contreras book, Glute Lab, stack up to his popular 2013 work, Strong Curves?
[Read more…]