How to Train Like a Powerlifting Champion with 5th Set by Swede Burns
If you are looking for a powerlifting program that will help you reach new levels of strength and performance, you might want to check out 5th Set by Swede Burns. 5th Set is a popular and proven methodology that has been used by many elite lifters and coaches, including Dave Tate, the founder of EliteFTS.
In this article, we will explain what 5th Set is, how it works, and how you can get access to the complete series of eBooks that contain everything you need to know about this system. We will also show you how to download a free sample of the 5th Set for Powerlifting eBook, which includes a 41-page PDF with an introduction, a sample template, and a FAQ section.
What is 5th Set
5th Set is a powerlifting program that was developed by Swede Burns, a world-class coach and lifter who has over 30 years of experience in the sport. Swede created 5th Set out of necessity, after suffering a serious injury that forced him to rethink his training approach.
5th Set is based on the principles of auto-regulation, specificity, overload, and fatigue management. It uses a simple linear progression on the main lifts, with an emphasis on technique and quality of work. The program also incorporates assistance exercises, hypertrophy work, conditioning, and recovery strategies.
The core of 5th Set is the fifth set itself, which is an AMRAP (as many reps as possible) set that determines the progression and intensity of the program. The fifth set allows you to adjust your training based on your performance and readiness, without relying on percentages or calculators.
How does 5th Set work
5th Set consists of four-week mesocycles that are divided into three phases: accumulation, intensification, and realization. Each phase has a different focus and purpose, but they all follow the same basic structure:
Day 1: Squat + assistance
Day 2: Bench press + assistance
Day 3: Deadlift + assistance
Day 4: Overhead press + assistance
The main lifts are performed with three warm-up sets, followed by three working sets of doubles at a given weight. The fifth set is an AMRAP set at the same weight as the working sets. The goal is to beat your previous rep record on the fifth set every week.
The assistance exercises are chosen based on your individual weaknesses and goals. They are performed with moderate volume and intensity, using different variations and loading schemes. The hypertrophy work is optional but recommended for building muscle mass and improving work capacity. The conditioning work is also optional but beneficial for enhancing recovery and general health.
How to get access to the complete 5th Set series
If you want to learn more about 5th Set and how to apply it to your own training, you can get access to the complete series of eBooks that Swede Burns has written on this topic. The series includes two eBooks:
5thSet for Powerlifting: This is the original eBook that introduces the methodology and explains how to use it for powerlifting. It covers topics such as programming, exercise selection, technique, nutrition, recovery, mindset, and more. It also includes several templates for different levels and goals.
5thSet Evolutions: This is the sequel eBook that expands on the methodology and shows how to adapt it for other disciplines and sports. It covers topics such as conjugate training, speed work, dynamic effort method, bands and chains, specialty bars, strongman training, bodybuilding training, and more. It also includes several case studies and testimonials from successful lifters and coaches who use 5th Set.
You can purchase both eBooks as a package deal from EliteFTS.com for $69.98. EliteFTS is one of the leading online platforms for strength training education and equipment. By buying from EliteFTS, you 061ffe29dd