Outline 3 5 1

The original article by Jim Wendler that details 5/3/1 for Beginners (also known as '5314B') can be found here. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page.

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1. This preview shows page 1 - 3 out of 5 pages. Running head: OUTLINE (WEEK 1-7) 1 Outline (Week 1-7) Name Institution Authors Note OUTLINE (WEEK 1-7) 2 Advocacy is of much prominence in the nursing occupation since it anticipates to look after the overall wellbeing of patients and the security of nurses.
2. When you look at the basic APA outline format example below, you will see that: Roman numerals are used for the main headings in your outline. Capital letters are used for the first level of subheadings. Arab numerals (1-9 type numbers) are used inside those subheadings. Lower-case letters are used below Arab numeral subheadings.
3. DAVID'S COMPLAINT (3:1-2) A. MANY TROUBLE HIM (1) B. MANY RISE UP AGAINST HIM (2) C. MANY SAY THERE IS NO HELP FROM GOD FOR HIM (2) II. DAVID'S COMFORT (3:3-6) A. WHAT GOD IS TO HIM (3) 1. His shield and glory 2. The One who lifts his head B. WHAT GOD HAS DONE FOR HIM (4-6) 1. Heard his cry from His holy hill 2.

A spreadsheet for this program can be found here. It's a good idea to have a look at it if you are confused about how the program works. Download it or Make a Copy to your own Google Drive if you want to make use of it.

Don't be intimidated by the amount of detail on this page. This program is actually very simple. If you just want to dive right in to following the routine, you can absolutely just plug numbers into the spreadsheet and go. The detail here is for those who want to understand it a bit better. You might also want to read over our 5/3/1 Primer page for a better breakdown of 5/3/1 as a training system.

Many common questions about this routine have been discussed by the community in the Routine Campfire thread for it, so make sure to check there if anything is confusing.

SermonSearch.com is an online resource for sermon outlines and preaching ideas. We offer 30,000+ outlines and 10,000+ free sermon illustrations from top Christian pastors and communicators. You'll write powerful and fresh messages every week with our preparation tools on a number of sermon topics, including expository preaching. This section outlines the sets and reps used for the Main Lifts in the 5/3/1 for Beginners program. Sets, reps, and percentages used change each week on a repeating three week cycle. The notation below is 'Number of Sets x Number of Reps'.

If you are considering starting this program, please note…

All 5/3/1 variations (this is just one of many) use percentages of a Training Max to set the weights you use in training for the Squat, Deadlift, Overhead Press, and Bench Press. If you have never run 5/3/1 before, you will initially set your Training Max as a percentage of your Estimated 1 Rep Max. This is discussed in more detail below.

While there is technically no minimum strength requirement for this program, if your Estimated 1 Rep Maxes for the Squat, Overhead Press, and Bench Press are not at least 75lbs, you may find it logistically difficult to follow, because some days will take some of your training sets below 45lbs – the weight of an unloaded barbell. The best way to adapt to this is to use dumbbell variations of these three lifts.

In addition, if your Estimated 1 Rep Max for the Deadlift is below 230lbs, be sure you have a way to simulate the same bar height as if it were loaded with standard 45lb plates for some days, when some sets will be below 135lbs. This is most commonly done using bumper plates or blocks.

Quick Program Overview

This section is a barebones overview of the program. This is all covered in greater detail in the sections below.

On each of the three lifting days, you will be doing the following:

1. Quick warmup of jumping or throwing movements.
2. Eight sets of your first Main Lift for the day. Your third set is an AMRAP (As Many Reps As Possible) set. Optionally, three more warmup sets can be done first.
3. Eight sets of your second Main Lift for the day. Your third set is an AMRAP set.
4. 50-100 reps of one Push, one Pull, and one Single Leg or Core exercise.

The exercises you choose in #4 can be done between sets of either of your Main Lift to save time.

Training Max Basics

The main work for 5/3/1 programs is done as percentages of a Training Max (TM). Progression to higher weights is also via the Training Max, which is explained in further detail below.

To set your initial Training Max when starting this program:

1. For each of the main lifts (squat, bench press, overhead press, deadlift), work up to a weight that you can only complete 3-5 reps of with good bar speed.
2. Take this weight and the number of reps and calculate your estimated One Rep Max (1RM) using a calculator such as this one.
3. Take 90% of the estimated 1RM and use this as your starting Training Max.

ImportantNote: This will be the only time that your TM is so directly connected to your 1RM. A core philosophy of 5/3/1 is to train sub-maximally and drive steady progress over time. As you go through the program your strength will be increasing above what your TM is set at, and this is intended. Always remember that the purpose of the Training Max is to inform your workout – it is not a measure of your progress or your strength. With 5/3/1, your workouts are almost never about testing your strength – they are about building it.

General Pre-Workout Warm Up

Before you do any of the lifting, choose one of the following and perform 10-15 total reps over 2-3 sets. This should not take more than 5-10 minutes at most.

• Box Jumps
• Broad Jumps
• Medicine Ball Throws

Main Lifts – Sets and Reps

This section outlines the sets and reps used for the Main Lifts in the 5/3/1 for Beginners program. Sets, reps, and percentages used change each week on a repeating three week cycle.

• The notation below is 'Number of Sets x Number of Reps'.
• The percentages listed are a percentage of your current Training Max.
• The '+' denotes that the set is AMRAP – As Many Reps As Possible. This set should not be to absolute muscular failure. A good way to gauge when to stop the speed of the bar slows significantly compared to the previous reps. You want these to be crisp, quality reps – never grinders.

Optional Warmup

You can warm up for your work on the Main Lifts with the following sets. This is optional and can be done with minimal rest between each set.

• 5 reps @ 40%
• 5 reps @ 50%
• 3 reps @ 60%

Work Sets

• Week 1
  • 5 reps @ 65%
  • 5 reps @ 75%
  • 5+ reps @ 85%
  • 5 sets of 5 reps @ 65%
• Week 2
  • 3 reps @ 70%
  • 3 reps @ 80%
  • 3+ reps @ 90%
  • 5×5 @ 70%
• Week 3
  • 5 reps @ 75%
  • 3 reps @ 85%
  • 1+ reps @ 95%
  • 5×5 @ 75%

The sets and reps for the Main Lifts are made up of two parts. The first three sets are the 'Core' 5/3/1 sets that are used in most variants of 5/3/1. The 5×5 sets are 'First Set Last' (FSL) sets, which are called 'Supplementary Work' in 5/3/1 terms. Their purpose is to add volume to the Main Lift, and their name comes from the percentage used – it is the same as the first set of the day.

The Full Program

Day 1 (Monday)

• Squats – Main Lift Sets
• Bench Press – Main Lift Sets

Day 2 (Wednesday)

• Deadlift – Main Lift Sets
• Overhead Press – Main Lift Sets

Day 3 (Friday)

• Bench Press – Main Lift Sets
• Squats – Main Lift Sets

Assistance Work

Each day, choose one exercise for each of the three categories below, and perform 50 – 100 reps of it. The number of sets you use to accomplish this is not important. You can do all of your reps for each category one at a time, or to finish your workout faster, you can cycle through a set from each category in a circuit. If you choose a bodyweight exercise and cannot complete at least 50 reps, you can choose a second exercise to finish the total out. If you choose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high.

Don't overthink your exercise choices, your weight selection, or your sets and reps – What's important about this work is just getting a lot of full body volume done.

Example Main Lifts Work

If you're having trouble putting it all together, below is an example of the Main Lifts for Week 1, Day 1. We also recommend looking over the spreadsheet linked at the top of this page for a more full picture.

Rest Between Sets

Jim Wendler does not provide any guidelines for rest between sets, so you can tailor this to your recovery and scheduling needs. Most commonly, rest times are kept between 1.5-3 minutes between sets. Some additional considerations:

• You can generally use shorter rest times between your FSL sets, as well as your accessory work.
• Longer rest times will generally allow for greater performance in future sets.
• Longer rest times will allow you to superset more of your accessory work between main lifts.
• Shorter rest times will help build work capacity.

Progression

At the end of each three week cycle, you progress by adding weight to the Training Max of your lifts:

• Add 5lbs to the TM of upper body lifts (Bench Press and Overhead Press)
• Add 10lbs to the TM lower body lifts (Squat and Deadlift)

You add the same amount of weight to your Training Max no matter how many reps you hit on your AMRAP sets. Never more. Remember always that your Training Max is not a measure of your progress or your strength.

FAQ – Why is the progression so slow? Wouldn't faster progression be better?

Trainees who are new to programs like 5/3/1 often get concerned about the 'slower progression' of the Training Max when compared to some other novice programs that have you add weight to the bar every training day ('Linear Progression'). This is understandable, but it comes from a fundamental misunderstanding – that progression of the loading of the barbell in training is the same as the progression of the strength of the lifter. While these two things are definitely connected, they are far from being one-to-one, and submaximal training has been tested by both time and science as an effective method of driving strength and muscle development.

5/3/1, like the majority of lifting programs by reputable coaches, is a training methodology that operates in multiple dimensions – it manages intensity, volume, and fatigue, exposes you to different rep ranges and movements, and measures progress as more than just training weights – all very important factors for long term success in your training. A traditional LP program does not manage any of these things, and only works in a single dimension – weight on the bar – which is not only suboptimal but actively detrimental to your long term training and mindset. You can read some additional related thoughts here and here, from the page explaining why Starting Strength and StrongLifts are not recommended.

Most programs like 5/3/1 will have moments of testing built in to them for you to use to measure progress over time. If you want to succeed in the long term, you will need to learn to trust the process and use the periodic AMRAP sets and test weeks to check on your progress – not look to be testing your progress in every set of every training session.

Regular Training Max Testing / Deloading

Though this is not part of the original article, we strongly encourage using the TM Test Week protocol that is outlined on the 5/3/1 Primer page. You would do this every 10th week, or after three 3 week cycles.

For this week, the layout of your Main Lifts will be slightly different:

• Day 1 (Monday): OHP TM Test first, then Squat TM Test
• Day 2 (Wednesday): Bench TM Test
• Day 3 (Friday): Deadlift TM Test

Assistance work is unchanged.

Stalling / Missing Reps

At some point as you're running this program, you may reach a point where you are unable to complete the sets and reps for your main lifts, either at all or with clean, fast reps. When this happens, it is important to remember:

• You may have just had a bad day, so don't worry if it happens once or twice.
• It is an expected event in the process of training and getting stronger.
• It is not necessarily a reason to question, re-evaluate, or significantly change your training.

If you find that you are consistently not hitting the sets and reps for a lift over a period of at least one full three week cycle, it is time to lower your Training Max for that lift. The general guideline for this is to reduce it by three cycle increments (15lbs / 30lbs). If you find yourself feeling discouraged by this, again, remember – Your Training Max is not a measure of your progress or your strength. You will continue to make progress and set rep PRs on the AMRAP sets after you deload.

Reducing Workout Time

If you find your workouts running longer than you'd like, besides manipulating rest times, here are some other strategies you can use to complete the workout faster:

• Use the rest periods between sets of your main lifts to complete accessory work. This has the added benefit of helping to build your work capacity by increasing training density. If you do, you should choose an accessory that will not interfere with the main lift you are currently performing. (Ex: Squats + Face Pulls, Bench + Ab Wheels, Deadlifts + Curls, etc)
• Do your Push, Pull, and Single Leg / Core exercises in a circuit. Perform one set of each exercise, rest briefly, then repeat until you're done.

Sample Assistance Templates

Here are some example setups for your Push/Pull/Single Leg or Core assistance work.

Bodyweight Iconie 1 0 2 download free.

Progression:
– Last set is always AMRAP. Push it.
– Start at a minimum of 10×5. If you can't do this, do assisted reps using bands or a machine.
– Work up to 10×10.
– After you can comfortably do 10×10, start doing fewer sets with more reps. Car mechanic simulator 2018 xbox one. Work up to 5×20.

Day 1
– Pushups
– Chinups
– Leg Raises

Day 2
– Dips
– Inverted Rows
– Single Leg Split Squats

Day 3:
– Pushups
– Pullups
– Leg Raises

Mirror Bro

Progression:
– Do 8×8-12.
– When you can do 8×12, add some weight.
– If you can't do at least 8×8 with the new weight, you added too much.
– Do planks at 8×20-60s.

Day 1:
– Lateral Raises
– Curls
– Leg Raises

Day 2:
– Incline DB Press
– Shrugs
– Cable Crunches

Day 3:
– Tricep Pushdowns
– Neutral Grip Chinups
– Planks

Time Saver
– Meant to be doable in circuit / superset in a potentially crowded public gym.
– Progress the DB lifts like Mirror Bro, BW movements like Bodyweight
– Do planks at 8×20-60s.
– Do a set of your main lift, a set of both accessories, then rest 90s. Repeat.

Day 1:
– Superset Bench with: DB Row, Planks
– Superset Squat with: DB OHP, BW Bulgarian Split Squat

Day 2:
– Supserset OHP with: DB Curls, Paloff Press with Band
– Superset DL with: Pushups, DB Lunges

Day 3:
– Superset Squat with: DB Rows, DB Swings
– Superset Bench with: DB Lateral Raises, Leg Raises (on bench)

Good writers use an outline to organize their thoughts. Back in the old days, an outline would dwell on a stack of 3-by-5 cards. Today, an outline is a Word document, which makes it easier to not confuse your outline with grandma's recipes.

Word's Outline view presents a document in a unique way. It takes advantage of Word's heading styles to help you group and organize thoughts, ideas, or plotlines in a hierarchical fashion. Outline tools make it easy to shuffle around topics, make subtopics, and mix in text to help organize your thoughts. Even if you're not a writer, you can use Word's Outline mode to create lists, work on projects, or look busy when the boss comes around.

Entering Outline view

To enter Outline view, click the View tab, and in the Views group, click the Outline button. The document's presentation changes to show Outline view, and the Outlining tab appears on the Ribbon, as shown.

To exit Outline view, click the View tab and choose another document view. You can also click the big, honkin' Close Outline View button.

• A squat, horizontal bar marks the end of the outline. You cannot delete that bar.
• All basic Word commands work in Outline view. You can use the cursor keys, delete text, check spelling, save, insert oddball characters, print, and so on.
• Don't worry about the text format in Outline view; outlining is not about formatting.
• Word uses the Heading 1 through Heading 9 styles for the outline's topics. Main topics are formatted in Heading 1, subtopics in Heading 2, and so on.
• Use the Body or Normal style to make notes or add text to the outline.

An outline isn't a special type of document; it's a different view. You can switch between Outline view and any other view and the document's contents don't change.

Typing topics in the Microsoft Word outline

Outlines are composed of topics and subtopics. Topics are main ideas; subtopics describe the details. Subtopics can contain their own subtopics, going down to several levels of detail. The amount of detail you use depends on how organized you want to be.

To create a topic, type the text. Word automatically formats the topic using a specific heading style based on the topic level, as shown.

Keep the main topic levels short and descriptive. Deeper topics can go into more detail. Press the Enter key when you're done typing one topic and want to start another.

• Use the Enter key to split a topic. For example, to split the topic Pots and Pans, replace the word and with a press of the Enter key.
• To join two topics, press the End key to send the insertion pointer to the end of the first topic. Then press the Delete key. This method works just like joining two paragraphs in a regular document.

Don't worry about organizing the outline when you first create it. In Word's Outline view, you can rearrange topics as your ideas solidify. My advice is to start writing things down now and concentrate on organization later.

How to rearrange topics in Microsoft Word

Outlines are fluid. As you work, some topics may become more important and others less important. To these changes, you can move a topic up or down:

• Click the Move Up button (or press Alt+Shift+↑) to move a topic up a line.

• Click the Move Down button (or press Alt+Shift+↓) to move a topic down a line.

You can also drag a topic up or down: Point the mouse pointer at the circle to the topic's left. When the mouse is positioned just right, the mouse pointer changes to a 4-way arrow. I recommend using this trick only when you're moving topics a short distance; dragging beyond the current screen can prove unwieldy.

If you need to move a topic and all its subtopics, first collapse the topic. When the topic is expanded, only the topic itself is moved.

How to demote and promote topics in Microsoft Word

Outline organization also includes demoting topics that are really subtopics and promoting subtopics to a higher level. Making such adjustments is a natural part of working in Outline view.

• Click the Demote button (or press Alt+Shift+→) to demote a topic into a subtopic.

• Click the Promote button (or press Alt+Shift+←) to promote a topic.

New topics you type are created at the same level as the topic above (where you pressed the Enter key).

• To instantly make any topic a main-level topic, click the Promote to Heading 1 button.

• You can use the mouse to promote or demote topics: Drag the topic's circle left or right. I admit that this move can be tricky, which is why I use the keyboard shortcuts or buttons on the Ribbon to promote or demote topics.
• You don't really create subtopics in Word as much as you demote higher-level topics.
• Promoting or demoting a topic changes the paragraph format. For example, demoting a top-level topic changes the style from Heading 1 to Heading 2. The subtopic also appears indented on the screen.
• The Level menu in the Outlining tab's Outline Tools group changes to reflect the current topic level. You can also use this item's drop-down list to promote or demote the topic to any specific level in the outline.

Unlike with main topics, you can get wordy with subtopics. After all, the idea here is to expand on the main topic.

According to Those Who Know Such Things, you must have at least two subtopics for them to qualify as subtopics. When you have only one subtopic, either you have a second main topic or you've created a text topic.

How to expand and collapse topics in Microsoft Word

A detailed outline is wonderful, the perfect tool to help you write that novel, organize a meeting, or set priorities. To help you pull back from the detail and see the Big Picture, you can collapse all or part of an outline. Even when you're organizing, sometimes it helps to collapse a topic to help keep it in perspective.

Any topic with subtopics shows a plus sign (+) in its circle. To collapse the topic and temporarily hide its subtopics, you have several choices:

• Click the Collapse button on the Outlining toolbar.
• Press the Alt+Shift+_ (underline) keyboard shortcut.
• Double-click the plus sign to the topic's left.

When a topic is collapsed, it features a fuzzy underline, in addition to a plus sign in the icon to the topic's left. To expand a collapsed topic, you have several choices:

• Click the Expand button on the Outlining toolbar.
• Press Alt+Shift++ (plus sign).
• Click the topic's plus sign.

The fastest way to display an outline at a specific topic level is to choose that level from the Show Level drop-down list. Mate text editor. To find that command, look on the Outlining toolbar, in the Outline Tools group.

For example, to show only Level 1 and Level 2 topics, choose Level 2 from the Show Level button's menu. Topics at Level 3 and higher remain collapsed.

To see the entire outline, choose Show All Levels from the Show Level menu.

When some of the subtopics get wordy, place a check mark by the Show First Line Only option. (Look on the Outlining tab in the Outline Tools group for this setting.) When it's active, Word displays only the first topic line of text in any topic.

How to add a text topic to a Microsoft Word outline

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Creating an outline can potentially be about writing text. When the mood hits you, write! Rather than write prose as a topic, use the Demote to Body Text command. Here's how:

1. Press the Enter key to start a new topic.
2. On the Outlining tab, in the Outline Tools group, click the Demote to Body Text button.
   The keyboard shortcut is Ctrl+Shift+N, which is also the keyboard shortcut for the Normal style.

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These steps change the text style to Body Text. That way, you can write text for a speech, some instructions in a list, or a chunk of dialogue from your novel and not have it appear as a topic or subtopic.

How to print a Microsoft Word outline

Printing an outline works just like printing any other document in Word but with one big difference: Only visible topics are printed.

To control visible topics, use the Show Level menu. For example, to print the entire outline, choose All Levels from the Show Level menu and then print.

To print only the first two levels of an outline, choose Level 2 from the Show Level drop-down list and then print. Word uses the heading styles when it prints the outline, although it does not indent topics.