5/3/1: The Simplest and Most Effective Training System for Raw Strength

You want science and studies? Fuck you. I’ve got scars and blood and vomit.

I remember thinking to myself that if I ever reached a point in my life where I had to walk to get exercise, it might be time to clean out my ears with a gun.

In fact, I find it very hard to believe that the same people who can’t discriminate what food to put in their mouth are somehow allowed to right to vote for the President of the United States. After

The game of lifting isn’t an 8-week pursuit. It doesn’t last as long as your latest program does. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal. In fact, this can be a huge weight lifted off your back. Now you can focus on getting those 5 extra pounds rather than 50.

Week One Monday Press – 65%x5, 75%x5, 85%x5+ Close Grip Bench Press – 50%x10, 60%x10, 70%x10 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 65%x5, 75%x5, 85%x5+ Front Squat (or Safety Bar Squat) – 50%x10, 60%x10, 70%x10 Hamstrings, Lower Back, Abs Thursday Bench Press – 65%x5, 75%x5, 85%x5+ Incline Press – 50%x10, 60%x10, 70%x10 Lats, Upper Back, Triceps, Biceps Friday Squat – 65%x5, 75%x5, 85%x5+ Straight Leg Deadlift – 50%x10, 60%x10, 70%x10 Hamstrings, Lower Back, Abs Week Two Monday Press – 70%x3, 80%x3, 90%x3+ Close Grip Bench Press – 60%x8, 70%x8, 80%x6 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 70%x3, 80%x3, 90%x3+ Front Squat (or Safety Bar Squat) – 60%x8, 70%x8, 80%x6 Hamstrings, Lower Back, Abs Thursday Bench Press – 70%x3, 80%x3, 90%x3+ Incline Press – - 60%x8, 70%x8, 80%x6 Lats, Upper Back, Triceps, Biceps Friday Squat – 70%x3, 80%x3, 90%x3+ Straight Leg Deadlift – 60%x8, 70%x8, 80%x6 Hamstrings, Lower Back, Abs Week Three Monday Press – 75%x5, 85%x3, 95%x1+ Close Grip Bench Press – 65%x5, 75%x5, 85%x5 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 75%x5, 85%x3, 95%x1+ Front Squat (or Safety Bar Squat) – 65%x5, 75%x5, 85%x5 Hamstrings, Lower Back, Abs Thursday Bench Press – 75%x5, 85%x3, 95%x1+ Incline Press – 65%x5, 75%x5, 85%x5 Lats, Upper Back, Triceps, Biceps Friday Squat – 75%x5, 85%x3, 95%x1+ Straight Leg Deadlift – 65%x5, 75%x5, 85%x5 Hamstrings, Lower Back, Abs Week Four Monday Press – 40%x5, 50%x5, 60%x5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 Lats, Upper Back, Triceps, Biceps Tuesday Deadlift – 40%x5, 50%x5, 60%x5 Front Squat (or Safety Bar Squat) – 40%x5, 50%x5, 60%x5 Hamstrings, Lower Back, Abs Thursday Bench Press – 40%x5, 50%x5, 60%x5 Incline Press – 40%x5, 50%x5, 60%x5 Lats, Upper Back, Triceps, Biceps Friday Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 Hamstrings, Lower Back, Abs

When you feel tempted to judge yourself by the way you look rather than what you do; that is the way of the contemporary Male. A sad state of “looks before performance” is plaguing the world. If you think looks trump performance, ask the last girl you slept with. Skinny jeans, androgynous bodies and limp character populate Our World. I ask you, “What would Conan do?” Conan wouldn’t stand by and let others determine his attitude. He wouldn’t mope around like a sad, pathetic dog when things don’t go his way. And he sure as hell doesn’t tuck tail when defeated. Stand up and show the world who you are and what you can do. Bleed success. Eat. Sleep. Mate. Defend. – Jim Wendler

So if you want to follow a diet plan, get on the Zone diet or Paleo diet and triple the protein requirements. Simple as that. Do so with protein powders and whole foods. Eat a ton of protein. Squat heavy. Push heavy objects. Have sex. Love life.

After the age of 18, you are a responsible adult and thus should take responsibility for your actions.

Good intentions when combined with ignorance and lack of experience are a recipe for bad form, limited results and injury.

nothing tests your will more than a heavy barbell across your back and smashing your lungs.

Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success.