Beyond 5/3/1: Simple Training for Extraordinary Results (10 page)

Warm--‐up –
Bike, run, agility work, jump rope – 10-20

minutes
Mobility/flexibility
– 10-20 minutes

Strength -‐‐

• Hang Cleans – 5 sets of 5 reps (light)

• Single Leg Exercise (step ups, lunges or single leg squats) – 5 sets of 6 reps

• DB Pressing Exercise (bench, standing press or incline press) – 5 sets of 10 reps

• Lat Exercise – (chin-ups, pull-ups, rows or lat pulldowns) – 5 sets of 10 reps

• Abdominal – (sit-ups, crunches, planks, leg raises, ab wheel) - Pick one

exercise and

do a lot of

it.

• Low Back – (reverse hypers or back raises) - Pick one exercise and do a lot

of it.

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After the strength training, repeat the warm-up and the mobility and flexibility work.

High Intensity Deload

This is another great way to deload and keeps the intensity of lifts high, but the

volume low. This is a simple way to keep your body used to heavy weights. Work up

in 10% increments until you reach your training max. With your training max, only

do a single. Here is an example:

Training Max = 300 pounds

• Bar x 10

• 135 x 5

• 150 x 3 reps

• 180 x 3 reps

• 210 x 3 reps

• 240 x 3 reps

• 270 x 1- 3

• 300 x 1

Note: You can do any amount of reps leading up to the TM. The reps above are only

an

example.

28 Weeks of Training

Here is a sample 28-week program using the above 5/3/1 variations. This sample

will give you an idea of how to map out your training. I didn’t write out every

possible workout - that would bore the hell out of everyone, including me. What

this does is give you a solid template for half of the training year. Remember

that the principles are what matter – use the appropriate training max, progress slow

and set PR’s.

You have three template options for this 28 Week Training Cycle:

Option One: 4 Days/Week

• Monday - Squat

• Tuesday - Bench Press

• Thursday - Deadlift

• Friday – Press

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Option Two: 2 Days/Week

• Monday - Squat/Bench Press

• Thursday - Deadlift/Press

Option Three -‐‐ 3 Days/Week

• Monday - Squat

• Wednesday - Bench Press

• Friday - Deadlift/Press

Weeks 1-‐‐6 -‐‐ Rep maxes + last set first

Example:

• 3 reps @ 70%

• 3 reps @ 80%

• 3+ reps @ 90%

• 70% x AMRAP (Rest Pause on upper body lifts. Lower body lifts are just

done for

max reps.)

Week 7
- Deload

Week 8-‐‐13 -‐‐ Rep maxes, Up/Down Ladder

Example:

• 3 reps @ 70%

• 3 reps @ 80%

• 3+ reps @ 90%

• 3+ reps @ 80%

• 3 + reps @ 70%

Week 14
- Deload

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Week 15-‐‐20 -‐‐ Rep maxes, TM for max reps

Example:

• 3 reps @ 70%

• 3 reps @ 80%

• 3+ reps @ 90%

• TM X AMRAP

Week 21
- Deload

Week 22-‐‐27 -‐‐ Rep maxes, Joker sets

These are 10% jumps after the last set. So for example, on 3x3 day it would be:

• 70x3

• 80x3

• 90x3+

• 100x3

• 110x3

etc....

Always go up 10% (to keep you accountable for not being a huge pussy and it will

challenge you to try something awesome) and stick with the same reps (5 reps on

3x5, 3 reps on 3x3 and 1 rep on 5/3/1). Never cut the last set short unless you have

a meet coming up. Expect greatness from yourself.

Week 28
- Deload

* Assistance work is whatever you want. If you train the main lifts correctly and push

them,

it will not matter how you do curls and face pulls.

Advanced 5/3/1

Many of my friends have used the Advanced 5/3/1 program and they loved it.

These friends were all using the original 5/3/1 program and then the 5/3/1 for

Powerlifting variation, and although they did get stronger their bodies couldn’t

handle the rep records. In other words, they had to scale back their rep records

and not push as hard. Anyone who has trained to a high level knows that

there is a huge difference, physically and mentally,

between an advanced person pushing their bodies and a beginner or intermediate.

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After talking to Sean Donegan, I began thinking of the different variations of what

I’ve done over the years and how to adapt it to his training and his needs. After

about a year or so, I created a couple of different variations but none of them

were “it.” They were clumsy and didn’t have the spirit of the original. I couldn’t

put the pieces together to make it “simple and effective.”

One day, after training, while painting my kitchen, it finally came to me. Armed

with a pencil, I wrote the entire program on the unpainted wall, took a picture of it

and resumed my work. I wish the story were a bit sexier but that’s what you get;

my epiphany moment came to me while painting my kitchen.

Before we get to the nuts and bolts of the training program, let me explain a few

things first. The sets and reps are all based on A.S. Prilepin’s Chart. This chart has

been bastardized

over the years and shown in a variety of different ways. Prilepin’s chart is

based on the optimum number of lifts, at a certain percentage for the classical

Olympic lifts (clean and jerk and the snatch). To make it even simpler, Prilepin

determined what the best reps are, at a given percentage, to ensure that both

strength and speed are developed.

The chart is based on the Olympic lifts, which are quite different than the powerlifts.

This

is an obvious restriction, but the heart and soul of the numbers are what matter. In

fact, this chart is reasonably the best way for an advanced lifter to combine strength

and speed in his training without burning out. Here is the unabridged chart, as

seen in the book
A System of

Multi--‐Year Training in Weightlifting
by A.S. Medvedyev.

Percentage of Maximum

Number of Repetitions

Number of Lifts (total)

70

3-6

18

80

2-4

15

90

1-2

10 for snatch

7 for clean and jerk

For example, if one were to perform the clean and jerk at 70% of their maximum, he

would do sets of 3-6 reps, for a total of 18 lifts. Think about that for a second and apply

it to the bench press. Most people would do sets of 8-10 reps on the bench press

with 70% of their max. This is the bodybuilding influence that has swept over

powerlifting and sports training. There is nothing wrong with it, and it is simply

a different approach that has

made a lot of people strong, but there may be a better way for you.

I’ve taken a few liberties with the chart to create the Advanced 5/3/1 program.

But I believe that it is still pretty close to Prilipin’s chart and the spirit remains,

which is what I want to ensure. I want to combine strength and speed while

keeping the advanced lifter’s

body and mind fresh.

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Advanced 5/3/1 Rules

Start with 90% of your max. This is no different than the original 5/3/1 program.

You wil progress the same after every three-week cycle: five pounds for the upper body

lifts (bench press and press) and 10 pounds for the lower body lifts (deadlift and

squat). If you wish to do power cleans on this program, increase five pounds every

cycle.

The training cycle lasts three weeks. The fourth week can be used as a deload.

As an advanced lifter, this is up to you - you know your body better than I do.

Remember that a deload is a perfect way to prevent overtraining, not a way to

overcome an overtrained state. In other words, deload before it is too late.

You can train 2, 3 or 4 days per week – this is up to you, your training

schedule and what you (and your life) can handle. I will provide a variety of

training schedules at the end of this section.

No extra reps are done on any set – just do the reps as outlined in the

program. NO MAX REPS.

The Advanced 5/3/1 Routine

• Week One – 5 sets of 5 reps @ 75% of Training Max

• Week Two – 5 sets of 3 reps @ 85% of Training Max

• Week Three – 5 sets of 1 rep @ 95% of Training Max

• Week Four (deload, optional) – 3 sets of 5 reps @ 60-70% of Training Max

Once you are done with the cycle, increase your training max accordingly and go

back to

week one.

The only part of the 5/3/1 philosophy not readily present in the Advanced 5/3/1

program is “breaking personal records.” I propose that on week three, if you

feel strong, you can work up to a new 1RM. This isn’t required every time, but

it does allow you to work up to a new record when you feel good, strong and

fast.

When using the Advanced 5/3/1 program your form noticeably improves and you

become faster as the sets go on. This is a huge advantage for dialing in your form

and gaining confidence. Also, being able to hit heavier weights every third week is

great for keeping

that edge for lifting heavy weights. By keeping the weights based on your training

max, you

will always feel fresh. Lifting volume and a higher rep limit on the main exercises is

also

joint-friendly.

The only downside, and one that still keeps me from committing to this full-time, is

that it’s

boring as hell. I love the challenge of going for obscene rep maxes. Doing multiple

sets at

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the same weight, or near the same weight, is boring. When I did “speed work,” aka

Conjugate Training , the dynamic work was incredibly boring because not only were

light weights used, but also the same weight for 8-10 sets. It was no surprise that I

worked up in weights nearly every week. Other than that, I believe this program

works EXTREMELY wel to combine speed and strength work with optimal volume.

Advanced 5/3/1 Training Template

Week One