Beyond 5/3/1: Simple Training for Extraordinary Results (19 page)

8-12 reps) in order to build muscle mass, increase tension on a weaker area,

limit

maximal weight on the lower back and strengthen the squat and deadlift.

You are free to use the same weight for all five sets or pyramid up and

down. These exercises include but are not limited to:

• Good Mornings

• Straight Leg Deadlift

• Deficit Deadlift

• Romanian Deadlift

• Reverse Hyperextension

• Back Raise

• 45- Degree Back Raise

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On both the squat and deadlift days, you must perform some kind of

abdominal exercise. If you have a favorite exercise that you feel helps

you get stronger, please do it. The rep ranges on these exercises vary

greatly so you may do as little as 8 reps and as many as 50. You can do as

little as one exercise or as many as three to four. These exercises include but

are not limited to:

• Hanging Leg Raises

• Abdominal Wheel

• Sit- ups (weighted and non-weighted)

• Dumbbell Side Bends

• Crunches

• Lying Leg Raises

• Med Ball Slams

The optional assistance work on squat and deadlift day should not be

stressful “big” exercises. These are exercises chosen to strengthen

previously injured areas, complement your training and should be done with

little emotional or physical stress to your body. In other words, these things

should in no way affect your recovery. These exercises target areas such as

grip, quadriceps, hamstrings and neck. Choose 1-3 of these exercises per

workout, performing 1-3 sets of those chosen.

For single-leg work you can do as little as six reps per leg. The single-leg

work is a great option for those with hip flexibility issues. No one cares

what you can one-leg squat or lunge; use the correct weight to perform the

exercises with the correct form. This may mean using your bodyweight,

smaller dumbbells or even a light

weight vest. Do not let your ego get in your way. I’d rather perform a

lunge with 135

pounds and perfect form than take short, ridiculous steps that take away from

the purpose of the exercise. At no time should the weight used on ANY of the

exercises chosen be challenging to the lifter; these are done for balance.

These include but are not limited to:

• Step Ups

• Lunges

• One-Leg Squats

• Leg Curls

• Glute Ham Raises

• Calf Raises

• Grip work

• Neck Harness/4 Way Neck/Manual Neck

• Band Good Mornings

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• Pull Throughs

• Kettlebell Swings

Strength Challenge – Weeks 1--‐4: Strength

Template Overview

Week One

Day One

Day Two

Day Three

Day Four

Press – 3 sets of 3+ Deadlift – 3 sets of Bench Press – 3

Squat – 3 sets of

reps

3+ reps, plus one

sets of 3+ reps,

3+reps, plus one

Pressing exercise – single at training

plus one single at single at training

max

training max

Pressing exercise – Leg Exercise – 5

Pressing exercise – Lower

Back/Hamstring

Exercise – 5 sets

Pulling exercise – 5 Abdominal

Pulling exercise – 5

Abdominal

Exercise – 5 sets

Exercise – 5 sets

sets

sets

Optional assistance

Optional assistance

Optional assistance

Optional assistance

work – as needed work – as needed work – as needed work – as needed

Note:
For the “Pressing Exercise – 5 sets”, “Leg Exercise – 5 sets” and the

“Lower Back/Hamstring Exercise – 5 sets” you can do the Last Set First

for 5 sets of 5-8 reps. For example:

Day One

• Press – 3 sets of 3+ reps

• Bench Press – 5 sets of 5-8 reps @ 70%

Day Two

• Deadlift – 3 sets of 3+ reps, plus one single at training max

• Squat – 5 sets of 5-8 reps @ 70%

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Day Three

• Bench Press – 3 sets of 3+ reps, plus one single at training max

• Press
-‐‐
5 sets of 5-8 reps @ 70%

Day Four

• Squat – 3 sets of 3+reps, plus one single at training max

• Deadlift
-‐‐
5 sets of 3-5 reps @ 70%

Of course, the additional assistance work is to be done. This is just an

example of the first week but this can be done with each of the subsequent

weeks. Just perform the First Set Last of the opposite exercise.

Week

Two

Day One

Day Two

Day Three

Day Four

Press – 3 sets of 5 Deadlift – 3 sets of Bench Press – 3

Squat – 3 sets of 5

reps (only get

5 reps (only get

sets of 5 reps (only

reps (only get

prescribed reps)

prescribed reps)

get prescribed

prescribed reps)

reps)

Pressing exercise – Leg Exercise – 5

Pressing exercise – Lower

Back/Hamstring

Exercise – 5 sets

Pulling exercise – 5 Abdominal

Pulling exercise – 5

Abdominal

Exercise – 5 sets

Exercise – 5 sets

sets

sets

Optional assistance

Optional assistance

Optional assistance

Optional assistance

work – as needed work – as needed work – as needed work – as needed

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Week Three

Day One

Day Two

Day Three

Day Four

Press – 5/3/1+

Deadlift – 5/3/1+, Bench Press

Squat – 5/3/1+,

plus one single at –

plus one single

5/3/1+, plus one at Training max

training max

single at Training

max

Pressing exercise – Leg Exercise – 5

Pressing exercise – Lower

Back/Hamstring

Exercise – 5 sets

Pulling exercise – 5 Abdominal

Pulling exercise – 5

Abdominal

Exercise – 5 sets

Exercise – 5 sets

sets

sets

Optional assistance Optional assistance

Optional assistance Optional assistance

work – as needed work – as needed work – as needed work – as needed

Week Four (Deload)

This is an example of the deload you can do. Remember that there are several

deload options that you can do that are listed in the “More on the Deload” section of

this book.

Day One

Day Two

Day Three

Day Four

Press – 3 sets of 5 Deadlift – 3 sets of Bench Press – 3

Squat – 3 sets of 5

reps

sets of 5 reps

reps

Pressing exercise – Leg Exercise – 3

Pressing exercise – Lower

Back/Hamstring

Exercise – 3 sets

Pulling exercise – 3 Abdominal

Pulling exercise – 3

Abdominal

Exercise – 3 sets

Exercise – 3 sets

sets

sets

Optional assistance Optional assistance

Optional assistance Optional assistance

work – as needed work – as needed work – as needed work – as needed

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Strength Challenge – Weeks 1--‐4: Summary

• Weeks one (3x5) and two are switched. Perform the 3x3 week on week

one

and the 3x5 week on week two.

• 1 set of 1 repetition will be done at YOUR training max after the squat,

bench

press and deadlift.

• The last set on your 5/3/1 sets will be pushed on the 3x3 and the

5/3/1 weeks, but never to failure. On the 3x5 week (now the second

week) you will only get the prescribed reps and no more.

• The main assistance work will be high volume (5 sets).

• Optional assistance work can be done. This should not affect the main

workouts and not affect your recovery.

• On the deload week, only 3 sets of assistance work will be done.

This is in

contrast to the normal 5 sets.

• Rest periods for main 5/3/1 sets and singles are whatever you’d like to

do; the important thing is that the sets are done when you are mentally

and physically ready. The rest periods for the assistance work can

fall anywhere between 1 to 3 minutes.

Strength Challenge – Weeks 5--‐8: Singles

During the first cycle, you performed one set of one repetition (1x1) with your

training max. In this new training cycle, your “single” will not be an actual

single, but rather it will be an all out set with your training max (but never to

failure). This should fall around 2-5 reps, depending on how you feel.

Strength Challenge – Weeks 5--‐8: Last Set

During the first cycle of the Strength program, you pushed the last set on the

first week (3x3) and the third week (5/3/1). During this cycle month, you

will NOT push the last set on any of the weeks. Save your strength and

energy for the Rep Max

with your training max.

Strength Challenge – Weeks 5--‐8: Deload

On the deload week, perform the regular 5/3/1 deload sets and reps. You do

not go for extra reps on any of the deload sets. For the assistance work, do the three

work sets and optional work if you want. Conditioning work on the deload

week is as

written. No changes are to be made.

Strength Challenge – Weeks 5--‐8: Conditioning

Conditioning work during this second phase will remain the same as the

first. No changes are to be made. Please remember that this phase of

training emphasizes STRENGTH and we simply want to maintain a good base

of conditioning while striving for this goal. We do not want this to drop off but

we also do not want to sacrifice strength levels for conditioning work. This is

called prioritizing our training, also known as periodization. Periodization is

nothing more than planning.

Strength Challenge – Weeks 5--‐8: Assistance Work

The assistance exercises and template will be exactly the same with the