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

training

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templates. As long as the templates use this philosophy, it doesn’t really matter that

much what you do. Granted, some ideas/templates are much better than others

but as long as the PRINCIPLES remain the same, you are pretty safe in what you

do.

Remember that the variations listed below are to be done for a 6-week cycle.

5/3/1 Pyramid

This is the most common variation to the 5/3/1 program and is a great way to get

more volume into your training. In this variation, you do the normal 5/3/1 sets and

reps each week and work yourself back down. I highly recommend going for a PR

on the top set AND the last set. If you want to really push yourself, you can also go

for max reps on all the

down sets. People might say that this is too much work but they need to grow a pair

of balls and realize that no one got stronger without challenging their body and

mind. Remember that “max reps” does not equal “to failure” or “do the sets with

bad form.” This means that

you perform the set and leave 1-2 reps in the tank, as long as your form is good.

Week One

Week Two

Week Three

5 x 65%

3 x 70%

5 x 75%

5 x 75%

3 x 80%

3 x 85%

5+ x 85%

3+ x 90%

1+ x 95%

5 x 75%

3 x 80%

3 x 85%

5+ x 65%

3+ x 70%

5+ x 75%

First Set Last

This is for people who want to get more volume while hitting high reps. It is

also great for those with limited weight room time, who want to hit the main lifts

and get out. Also, the First Set Last is great to do for a couple of cycles and try to

hit the last set for 20 reps, especially on the squat. This is not an easy

variation if you push yourself hard. Here is the most common “First Set Last”

variation:

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Week One

Week Two

Week Three

5 x 65%

3 x 70%

5 x 75%

5 x 75%

3 x 80%

3 x 85%

5+ x 85%

3+ x 90%

1+ x 95%

As many reps as

AMRAP x 70%

AMRAP x 75%

possible (AMRAP) x

65%

First Set Last: Multiple Sets

This is another variation of the First Set Last concept. In this variation, perform

the first set

for multiple sets of 5-8 reps. Generally, I recommend doing 3-5 sets. I can’t recommend

this variation enough. When combined with Joker sets (this will be explained later in

the book) it combines the PR set, heavier weights and lighter back off sets. These

back off sets (the First Set Last) is a great way to get some extra volume in without

burning yourself out.

In my experience the last few years these seem to be the “magic bullet” for those that

need some extra volume work in their training. Plus, it doesn’t give the lifter the

insane muscle soreness of the Boring But Big.

Week One

Week Two

Week Three

5 x 65%

3 x 70%

5 x 75%

5 x 75%

3 x 80%

3 x 85%

5+ x 85%

3+ x 90%

1+ x 95%

3-5 sets of 5-8 reps @ 65% 3-5 sets of 5-8 reps @ 70% 3-5 sets of 5-8 reps @ 75%

First Set Last: Rest Pause

This variation is only used for the upper body lifts (the bench press and the press).

After

the main sets, drop down to your first set and perform a rest/pause set.

A rest pause set is simple. You do 3 sets in 1. After a few warm-up sets (this is up

to you),

perform an all out set of an exercise, rest briefly, then repeat it with the same weight,

rest

briefly again, and perform the last set.

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The rest period can be timed with a watch, by counting breaths, or by counting in

your head. It is recommended that you take 15 deep breaths between sets. Here's an

example of a rest pause set:

Bench Press

• 295 pounds for 15 reps

• Rest 20-30 seconds

• 295 pounds for 6 reps

• Rest 20-30 seconds

• 295 pounds for 3 reps

Week One

Week Two

Week Three

5 x 65%

3 x 70%

5 x 75%

5 x 75%

3 x 80%

3 x 85%

5+ x 85%

3+ x 90%

1+ x 95%

Rest Pause set @ 65% Rest Pause set @ 70% Rest Pause set @ 75%

First Set Last: Pause Squats and Pause Benches

For those of you who are weak off the bottom of the bench press and weak out of

the hole of the squat (if you are a raw lifter, this applies to YOU), here is a

great way to incorporate these lifts to the 5/3/1 program. This is also a great

way for a lifter to learn how to stay tight in the hole of a squat or at the bottom

of the bench press.

Perform the normal 5/3/1 sets and reps. After your last set, do the first set again but

do 3-5

sets of 3-5 reps of pause squats or paused bench presses. Here is an example:

Week One

Week Two

Week Three

5 reps @ 65%

3 reps @ 70%

5 reps @ 75%

5 reps @ 75%

3 reps @ 80%

3 reps @ 85%

5+ reps @ 85%

3+ reps @ 90%

1+ reps @ 95%

Pause Squat/Bench
– 3-5
Pause Squat/Bench
– 3-5
Pause Squat/Bench
– 3-5

sets of 3-5 reps at 65%

sets of 3-5 reps at 70%

sets of 3-5 reps at 75%

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5/3/1 Strength Phase (variation of 5/3/1 for PL)

This is completely programmed in the
Year of 5/3/1 Challenges
in this very book, so

if you are looking for a complete program and a great challenge, check it out. It

is highly detailed and no stone is left unturned. The basics of the program are

this:

Switch weeks 1 and 2: The 3x3 week is the first week and the 3x5 week is

the second week. On weeks 1 and 3, you work up to a single. This single is done

with YOUR TRAINING MAX. You can do max reps on the final set if it fits into your

training program; this is all explained

in the
Year of 5/3/1 Challenges
.

On the second week (3x5 week), do only the required reps, and do NOT perform

a single. Personally, I like the “Part Two” version of this training in the earlier

program. Don’t be afraid to hit your TM for a PR set and drop back down and do

multiple

sets with your first set (see above First Set Last).

Week One

Week Two

Week Three

3 x 70%

5 x 65%

5 x 75%

3 x 80%

5 x 75%

3 x 85%

3+ x 90%

5 x 85%

1+ x 95%

1x1 @ Training Max

1x1 @ Training Max

Week One

Week Two

Week Three

3 x 70%

5 x 65%

5 x 75%

3 x 80%

5 x 75%

3 x 85%

3 x 90%

5 x 85%

1 x 95%

1x AMRAP @ Training Max

1x AMRAP @ Training Max

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5/3/1 and Dynamic Work

I’ve been asked how to incorporate “dynamic” lifting into training countless times.

Here’s an easy way. The point of dynamic work is to move the barbell quickly and

explosively, which you should already be doing on all your sets. If you’re not,

start now. You don’t need to use a box squat to do “dynamic” squatting. Let’s also

make sure that you are well-rested between your dynamic sets - don’t turn this into

a conditioning session. Your rest periods should be enough so that your body is

ready to perform to the best of your ability. Now if you are resting 10 minutes

between sets, that is certainly a big problem and maybe you should be going for walk

rather than putting a bar on your back. In general, if you perform the dynamic work

prior to the main work, take more time between sets. This will minimize the fatigue.

If you do the dynamic work after the main work, you can put a stopwatch on yourself

and shorten the rest periods. Here is how you would program dynamic work for

squats and pressing movements.

The first variation primes your body for better dynamic work and the second

variation uses the dynamic work to prime your body for heavier work. Experiment

to see which variation works best for you. I’m sure some Internet Tucker will let

us all know the correct way to do it, based on his whopping 1.2x bodyweight

squat. Just move the weight fast, no matter which variation you choose.

One thing that might help is to do a couple sets of the dynamic work first. If you

feel fast and strong, work up and do the main work. If you still feel slow and

weak, keep doing the dynamic work until you feel prime and ready.

You can also work in Joker sets into this training (explained below).

Variation One (For squats, bench press and press)

Week One

Week Two

Week Three

5 reps @ 65%

3 reps @ 70%

5 reps @ 75%

5 reps @ 75%

3 reps @ 80%

3 reps @ 85%

5+ reps @ 85%

3+ reps @ 90%

1+ reps @ 95%

Dynamic Work –
8 sets of 3
Dynamic Work --‐
8 sets of 3
Dynamic Work -‐‐
8 sets of

reps OR 5 sets of 5 reps @

3

70%

reps OR 5 sets of 5 reps

reps OR 5 sets of 5 reps @

@

70%

70%

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Variation One (For deadlift)

Week One

Week Two

Week Three

5 reps @ 65%

3 reps @ 70%

5 reps @ 75%

5 reps @ 75%

3 reps @ 80%

3 reps @ 85%

5+ reps @ 85%

3+ reps @ 90%

1+ reps @ 95%

Dynamic Work --‐
5 sets of
Dynamic Work -‐‐
5 sets of
Dynamic Work -‐‐
5 sets of

2-

2-

2-

3 reps @ 70%

3 reps @ 70%

3 reps @ 70%

Variation Two (For squats, bench press and press)

This second variation has you doing the dynamic work prior to the main work. These