Beyond 5/3/1: Simple Training for Extraordinary Results (15 page)

“A” Workout “B” Workout

Squat

Deadlift

Bench Press Press

3-10 sets of 3- 3-10 sets of 3-5 reps @

5 reps @ 75% 75% (You can do 1-2 reps

with the deadlift)

The “A” Workout consists of multiple sets of 3-5 reps at around 75%. The “B”

Workout consists of multiple sets of 3 reps at around 85%. How many sets you do

are based on a number of variables and you can build up your volume over several

weeks. For example:

Weeks 1-‐‐3

• Squat/Bench Press x 3 times/week – 5 sets of 5 reps

Weeks 4-‐‐6

• Squat/Bench Press x 3 times/week – 8 sets of 5 reps

If you want to squat every day, you can build up the volume over the span of a year

using

this method. Begin squatting 3 times/week with 3 sets of 5 reps. Then build up to 5

sets of

5 reps. Then build up to 4 times/week and so on, and so on. The key is building

over a period of a year and approaching it methodically, with purpose.

You can spend quite a bit of time working in the 75% zone – this will help you build

strength, and most importantly, not kill you.

The 85% training zone can be used for 3-6 weeks or so and is a great way to build to

a

short (1-2 weeks) peaking phase.

Eventually you will find the sweet spot for the volume that works for you and for

each lift. You may find that you can spend more time and sets squatting and

pressing in the 75% range and that your bench press and deadlift require less volume.

Or you may find that the squat only needs 4 weeks in the 75% zone while the bench

press and deadlift thrive there. You may have to mix and match quite a bit to find

the perfect volume for each lift. But this

is what makes training fun – the work and commitment to be great.

76

85% Volume Work

“A” Workout “B” Workout

Squat

Deadlift

Bench Press Press

3-10 sets of 3 3-10 sets of 3 reps @

reps @ 85% 85% (You can do 1-2 reps

with the deadlift)

The key is to start with the amount of volume you can handle and push it up slowly.

Don’t try to be a hero with this kind of training and bite off more than you can

handle – take a good year of pushing your training volume. If you want to

get started, here is a sample program:

Weeks 1-3

Monday

Tuesday

Thursday

Friday

Squat – 3 sets of 5

Deadlift - 3 sets of 3 Squat – 3 sets of 5

Deadlift - 3 sets of 3

reps @ 75%

reps @ 75%

reps @ 75%

reps @ 75%

Bench Press - 3 sets Press - 3 sets of 5

Bench Press - 3 sets Press - 3 sets of 5

of 5 reps @ 75% reps @ 75%

of 5 reps @ 75% reps @ 75%

Weeks 4-6

Monday

Tuesday

Thursday

Friday

Squat – 5 sets of 5

Deadlift - 5 sets of 1 Squat – 5 sets of 5

Deadlift - 5 sets of 1

reps @ 75%

reps @ 75%

reps @ 75%

reps @ 75%

Bench Press - 5 sets Press - 5 sets of 5

Bench Press - 5 sets Press – 3 sets of 5

of 5 reps @ 75% reps @ 75%

of 5 reps @ 75% reps @ 75%

Weeks 7-9

Monday

Tuesday

Thursday

Friday

Squat – 5 sets of 3

Deadlift - 3 sets of 1 Squat – 5 sets of 3

Deadlift – 3 sets of 1

reps @ 85%

reps @ 85%

reps @ 85%

reps @ 85%

Bench Press - 5 sets Press - 5 sets of 3

Bench Press - 5 sets Press – 5 sets of 3

of 3 reps @ 85% reps @ 85%

of 3 reps @ 85% reps @ 85%

Weeks 10-12

Monday

Tuesday

Thursday

Friday

Squat – 7 sets of 3

Deadlift - 5 sets of 1 Squat – 7 sets of 3

Deadlift – 5 sets of 1

77

reps @ 85%

reps @ 85%

reps @ 85%

reps @ 85%

Bench Press -7 sets Press -7 sets of 3

Bench Press - 7 sets Press – 7 sets of 3

of 3 reps @ 85% reps @ 75%

of 3 reps @ 85% reps @ 85%

As you can see, you can slowly build this up over time and if you have a meet coming

up, all you need to do is transition for 3 weeks into the 85% phase, then 2-4

weeks of hitting around 95% and you are good to go. Please note that the

percentages are all used as guidelines. One person who used this program used

365 for his 75% work and 455 for his

85% work. After 8 weeks, he squatted 550 for 4 reps. His end product is all that

counts;

performance is everything. It’s all about starting at the appropriate level.

Peaking Phase

This is designed for the competitive lifter and will allow them to peak for a meet. The

peaking phase will last 2-4 weeks. The amount of time will depend on the lifter and

will he

will have to use his experience and best judgment.

Monday

Tuesday

Thursday

Friday

Squat – 5-7 sets of 1 Deadlift – 3-5 sets of Squat – 5-7 sets of 1 Deadlift – 3-5 sets of

rep @ 95%

1 reps @ 95%

rep @ 95%

1 reps @ 95%

Bench Press -5-7

Press -5-7 sets of 1

Bench Press 5-7 sets Press – 5-7 sets of 1

sets of 1 rep @ 95% rep @ 95%

rep @ 95%

of 1 rep @ 95%

Suggested Templates for Volume Work

Template One:
This is what has been used in the above examples. The only problem

would be the recovery from the two times/week pulling. You can remedy this two ways:

remove one of the deadlift workouts or decrease the total volume of work on the pull.

Monday

Tuesday

Thursday

Friday

Squat

Deadlift

Squat

Deadlift

Bench Press

Press

Bench Press

Press

Template Two:
This is a template done over a two-week period, simply switching

between the A and B workout.

Week One

78

Monday

Wednesday

Friday

Squat

Deadlift

Squat

Bench Press

Press

Bench Press

Week Two

Monday

Wednesday

Friday

Deadlift

Squat

Deadlift

Press

Bench Press

Press

Template Three:
This is similar to template two except that you keep the squatting to

two

times per week (Monday and Friday) and the deadlifting to one day per week

(Wednesday). You can press or bench press two times/week (up to you), or

simply

alternate them “A/B” style over the training cycle.

Monday

Wednesday

Friday

Squat

Deadlift

Squat

Bench Press

Press

Bench Press

Template Four:
This template is done over a two-week schedule and optimum for

those who have a busy schedule and need to recover. On the second week,

you can (but don’t have to) push the volume on the lifts a bit harder since you

are only doing them one time per week.

Week One

Monday

Wednesday

Friday

Squat

Deadlift

Squat

Bench Press

Press

Bench Press

Week Two

Monday

Thursday

Squat

Deadlift

79

Bench Press

Press

Template Five:
This is just a two-day per week program and ideal for those who are

older and can’t do the classic lifts that often. If you fall into this category, I highly

recommend that your other days are used as movement work and light assistance.

For example, 2-4 days would be devoted to Prowler WALKS, non-invasive lower back

and shoulder training, one

leg movements (done for range of motion) and mobility work.

Monday

Thursday

Squat

Deadlift

Bench Press

Press

5/3/1 Challenges

Having one goal is scary. Why? Because you might fail. Hell, you probably will fail

numerous times. But you WILL succeed eventually. You will succeed if you keep

your focus and your desire. If you are willing to do everything to get there, you’ll

always come out on top. Being a Fitness Hipster is par for society these days.

Commit to nothing and be sure to never be disappointed. Be sure to always remain

in the comfortable shade of mediocrity.

That’s the thing about these challenges. They will set you apart and make you

realize what you are made of. Sometimes the reality of it sucks. You’ll realize how

weak you are, an awful feeling of disappointment. I’ve been there many, many times.

I’ve sat alone, feeling sorry for myself, asking why I didn’t play more or why I

missed a rep. Then I realized that it’s my own goddamn fault that I failed. Because

I was the only one to blame for my failure, I then realized that I am also responsible

for my success. I control my success. When you accept personal responsibility for

everything in your life, and I mean everything from appearance, finances,

relationships, employment, you become a better person. No more self-pity or

martyrdom. You will now have the power to change who you are and what you

accomplish because you will always get what you deserve.

I got this attitude from my parents, who worked their asses off in the areas of

life they thought to be important. Both retired now, they are still on individual

quests to be better people. A few years ago, I thought that adopting this attitude

was important to set an example for my kids.

Now I realize that doing it “for your children” is bullshit. I thought that I had to lose

weight

to be healthy “for my kids.” I thought I had to strive to work hard for my kids, so they

could

have a great life. But now I realize that these pursuits need to be completely selfish

desires.

80

If they see how badly I want something, and how hard I am willing to work to get it,

I’ve not only reached my goal, I’ve also set an example for my kids. I have had

several friends go through Alcoholics Anonymous and addicts always fail when they