The Complete 5thSet Series (eBooks)
"5thSet is one of the most engaging, complete, and thoughtfully designed programming eBooks I have ever seen. This guy's the real deal, and so is his program." — Dave Tate, Founder and CEO of elitefts
Author: Swede Burns
5thSet for Powerlifting Length: 112 pages
5th Evolutions Length: 133 pages
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The Complete 5thSet Series (eBook)
by Swede Burns
5thSet for Powerlifting
5thSet for Powerlifting is about more than results. The content for this eBook goes deeper than building strength.
The program does work for everyone and it is logical, progressive, and scalable in a way that allows lifters of all experience levels to advance in the world of strength sports — but it goes further than short-term PRs.
For everything in 5thSet for Powerlifting, there is a reason. Swede didn’t mix together various training concepts at random, simply compiling programs until he found the right one. 5thSet was developed out of necessity and polished through the willingness to question the correct place for intensity, volume, technique, and hypertrophy work in a training program. Your success with 5thSet doesn’t rely on constantly pushing intensity, or increasing volume every week, or doing hours of hypertrophy work in hopes that size will translate to strength. 5thSet uses all of these things together, with intentional purpose and programming.
Eat the meat, spit out the bone.
Swede knows that it has all been done before, and he will be the first to say that he isn’t interested in selling you an old idea in a new package with a shiny ribbon on top. Most lifters know the concepts, but what Swede provides in 5thSet is how to use them. He bridges the gap between knowledge and ability.
What sets 5th Set apart from every other eBook you’ll find is the synergy of the system; the way it will allow you to go into the gym and just train and the manner in which it teaches you what works and what doesn’t.
Want to learn? This will teach you. Want to just lift? Have at it. You have the option of following any of his templates or using the foundation he provides to design your personal 5thSet program. It’s up to you.
This book will do more than tell you what sets and reps to do on a given day in a training program; it will teach you how to account for your own recovery ability and adjust accordingly. It isn’t only a program — it’s also a lesson in human performance.
5thSet is proven to make beginners into intermediates, intermediates into experts, and experts into masterful lifters. How far will it take you?
Table of Contents
- Beyond the Beginning
- Setting Up your 5thSet Program
- Estimating 1RM’s
- Considering Recovery
- Selecting a Training Schedule
- Training Log
- Peaking for a Meet
- Meet Day
- After the Meet: What Now?
- Building a Custom 5thSet Program
- The 2nd Pressing Day
- 5thSet Custom Program Recap
- The Competition Lifts
- How to Warm-Up
- Gear Check
- MSM List (for each lift and weak point)
- Assistance Exercises
- The Elephant in the Room
5thSet is a movement. It's a different way of training and a new perspective on progress — a shift in focus away from a meet prep cycle..to a lifting career.
"The program does work for everyone and it is logical, progressive, and scalable in a way that allows lifters of all experience levels to advance in the world of strength sports — but it goes further than short-term PRs.
5thSet is a "soup to nuts" methodology, including everything you need to know from the first time you set foot in a weight room, to the last attempt in a meet, and even beyond. It is, without a doubt, the most complete work of its kind.
5thSet Evolutions takes this to a whole new level.
5thSet for Powerlifting laid the groundwork — making way for 1000s of PRs worldwide. 5thSet Evolutions expands on the methodology, provides new protocols, re-examines complex issues, and gives the reader more control and understanding of their own body and progress than they ever imagined. Swede draws on classic training literature and brings it to light in real application - clarifying and making content connect in ways that anyone at any level of training can understand. Simply reading this eBook will change the way you think about training, forever.
Evolutions is not stand-alone (meaning you will still need the 5thSet for Powerlifting), but it includes all of the advancements and tweaks we have made in the last two years, experimenting with and learning from a monstrous sample size of lifters. There are new protocols (like those used in meet prep by JP Carroll, Greg Panora, Ellen Stein, Sin Leung, Jessica Belt, and countless other top-ten ranked powerlifters), a new MSM sequencing system, an extended peaking cycle option (and how to determine when that is appropriate), an injury prevention chapter, an extensive chapter on the psychological component of training and competition, weight class transitions, more detailed information about how and when to do raw and wrapped cycles for the wrapped squatter and a ton of new template variants.
- Three Methods
- The Most Sincere Form of Flattery
- The Bell Curve
- I'm Getting Weaker
- The 5thSet MSM Sequence System
- How to Use the MSM Sequence System
- The New Protocols
- The 75% 5thSet Protocol
- The 75% Technique Protocol
- 2nd Pressing Day- Choices
- Peaking, Revisited
- The Extended Peaking Cycle
- Selecting Attempts for the Meet
- Geared Lifting: That Means Knee Wraps Now
- Risk Factors For Injury
- Weight Class Transitions
- Obstacles to Training and Competition
- A Metabolic Stress Protocol
- The MSM Sequence System Templates
- 7 Day Microcycle Templates
- Bench Press Only Template