Beyond 5/3/1: Simple Training for Extraordinary Results (8 page)

every 6

weeks or so. You simply work up to your training max for a single and move on.

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Deload Base Workout

• Bar x 10 reps

• 120 x 5 reps

• 160 x 5 reps

• 200 x 3 reps

• 240 x 3 reps

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep

Increase your training max by 10 pounds on the squat and deadlift and 5 pounds on

the bench press and press; this is very much like the 5/3/1 program. Since just

about everyone does each lift at least one day/week, you increase your training max

after three weeks (much like the 5/3/1 program). You can do the lifts as

frequently as you want.

With the addition of the Joker sets, you won’t lose penis size based on your training

max. But you will lose IQ points by trying to use your real max instead of a

training max. In other words, if you do that you lose.

For the deadlift, I highly recommend cutting out the down sets or doing fewer reps.

Instead

of doing 5-8 reps, do 2-3 reps for the down sets (these are the ones done at 70-75%).

Now I know this can get a bit confusing because a lot of this training is auto-regulated

and the decisions on WHAT to do are entirely based on how you feel that day.
Always

remember that the general base of the program is working up to your TM for a PR set.

After that, either work up to singles with Joker sets and/or do down sets at 70--‐75%.

Assistance work is whatever you want it to be – remember to lift for balance,

hypertrophy (size), to strengthen weak (and strong) areas of the body and to

complement the four main lifts. You are welcome to choose whatever exercises you

want. This is a program that is for lifters that know what they need and will

address these needs with the proper assistance work.

Training Templates for Beyond 5/3/1 Training Program

There are a ton of different training schedules that you can use when training

this way. I have come up with 11 different options. You can choose any of these

or anything that suits your training and schedule. These are merely suggestions and

can be modified any way you see fit.

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Template 1 – 4 days/week

Monday

Tuesday

Thursday

Friday

Press

Deadlift

Bench Press

Squat

Note:
You can switch the upper and lower body days as you see fit.

Template 2– 3 days/week

Monday

Wednesday

Friday

Squat

Bench Press

Deadlift/Press

Note:
You can combine any of the lower/upper body days on Friday. So you

could Deadlift/Bench Press, Squat/Press or Squat/Bench Press.

Template 3 – 4 days/week

Monday

Tuesday

Thursday

Friday

Deadlift/Press

Squat/Bench Press Deadlift/Press

Squat/Bench Press

Template 4 – 3

days/week Week One

Monday

Wednesday

Friday

Squat

Bench Press

Deadlift

Week Two

Monday

Wednesday

Friday

Press

Squat

Bench Press

Week Three

Monday

Wednesday

Friday

Deadlift

Press

Squat

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Template 5 – 6 Days/Week

Monday

Tuesday

Wednesday
Thursday

Friday

Saturday

Squat

Bench Press Squat

Bench Press Squat

Bench Press

(or Press) Deadlift

(or Press)

(or Press)

Template 6 – 3 Days/Week

Monday

Wednesday

Friday

Squat

Deadlift

Squat

Bench Press (or Press)

Bench Press (or Press)

Template 7 – 7

Days/Week Week One

Monday

Tuesday
Wednesday
Thursday
Friday

Saturday
Sunday

Squat

Bench

Deadlift

Press

Squat

Bench

Deadlift

Week Two

Monday

Tuesday
Wednesday
Thursday
Friday

Saturday
Sunday

Press

Squat

Bench

Deadlift

Press

Squat

Bench

Note:
You can arrange the sequence of exercises any way you see fit.

Template 8 – 2 Days/Week

Monday

Thursday

Squat

Deadlift

Bench Press

Press

Template 9 – 3 days/Week, Full Body

Monday

Wednesday

Friday

Squat - DL

Squat - TM

Squat - DL

Bench Press - TM

DB Bench – 5 sets

Press - TM

Rows – 5 sets

Rows – 5 sets

Deadlift - TM

Notes:

DL = Deload, TM = Training Max PR, Jokers, Down sets

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Template 10 – Full Body 2

Monday

Wednesday

Friday

Squat - DL

Squat - TM

Squat - DL

Bench Press - TM

Bench – DL

Bench - DL

Deadlift– DL

Deadlift – DL

Deadlift - TM

Notes:

DL = Deload. TM = Training Max PR, Jokers, Down sets

Template 11 – 3,2

Days/Week Week One

Monday

Wednesday

Friday

Squat

Deadlift

Squat

Bench Press

Press

Bench

Week Two

Monday

Thursday

Deadlift

Squat

Press

Bench Press

Full Body Training

Along with the Boring But Big, the Full Body training template is the most popular

5/3/1 template. The program was written about extensively in the 5/3/1 2nd Edition,

but I made a few changes to it and believe this is the superior version.

However, you can still use the progression listed in the 2nd Edition.

Day One

• Squat – 5/3/1 sets and reps (going for a PR)

• Dumbbell Bench Press – 5 sets of 10 reps

• Dumbbell Rows – 5 sets of 10 reps

Day Two

• Squat – 65%x5, 75%X5, 85%x5 (all percentages based on training max, no PR

set)

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• Bench Press – 5/3/1 sets and reps (going for a PR)

• Chin-ups – 5 sets of 10 reps

Day Three

• Squat – 65%x5, 75X5, 85%x5 (all percentages based on raining max, no PR set)

• Press – 5/3/1

• Deadlift – 5/3/1

Note: The 65/75/85 for 5 reps can be changed to any of the following (all percentages

based on the training max):

• 70%x3, 80%x3, 90%x3

• 75%x5, 85%x3, 95%x1

• 80%x1, 90%x1, 100%x1

Full Body Power Clean Variation

The Power Clean is an awesome exercise. Unfortunately, the Internet Form Squad think

it vital that you only do these after spending $1000 at a seminar hosted by your

“Local Box Jumpers”. Furthermore, apparently the Power Clean, the Snatch and

anything you do that a hook grip COULD be used on requires the same skill as

walking a tight rope across the Grand Canyon. One mistake means death. Yep,

nothing is more difficult or insane than walking up to a barbell, picking it up and

placing it on your shoulders.

The Power Clean and Snatch is only hard because someone is telling you it is.

Nothing is manlier than picking up a barbell and cleaning it. And if you want to

know some trivia, a true clean wil NEVER touch your body until it rests on your

shoulders. Thus the name “clean”.

Day One

• Power Clean - 65%x3, 75%X3, 85%x3 (all percentages based on training max)

• Squat – 5/3/1

• Dumbbell Bench Press – 5 sets of 10 reps

Day Two

• Squat – 65%x5, 75%X5, 85%x5 (all percentages based on training max)

• Bench Press – 5/3/1

• Chin-ups – 5 sets of 10 reps

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Day Three

• Squat – 65%x5, 75%X5, 85%x5 (all percentages based on training max)

• Power Clean – 5/3/1

• Press – 5/3/1

Note: The 65/75/85 for 3-5 reps can be changed to any of the following (all percentages

based on the training max):

• 70%x3, 80%x3, 90%x3

• 75%x5, 85%x3, 95%x1

• 80%x1, 90%x1, 100%x1

Full Body Power Clean Variation, Part 2

I can already hear the questions now about the template below, “I want to deadlift

too!” Then deadlift. Just take out one of the Power Clean workouts and replace

it with the Deadlift. What day you do this is up to you, not me. You have to

determine what is best for your schedule.

Day One

• Power Clean - 65%x3, 75%X3, 85%x3 (all percentages based on training max)

• Squat – 5/3/1

• Dumbbell Bench Press – 5 sets of 10 reps

Day Two

• Power Clean – 65%x3, 75%X3, 85%x3 (all percentages based on training max)

• Squat - 65%x3, 75%X3, 85%x3 (all percentages based on training max)

• Bench Press – 5/3/1

Day Three

• Squat – 65%x3, 75%X3, 85%x3 (all percentages based on training max)

• Power Clean – 5/3/1

• Press – 5/3/1

Note: The 65/75/85 for 3 reps can be changed to any of the following (all percentages

based on the training max):

• 70%x3, 80%x3, 90%x3

• 75%x5, 85%x3, 95%x1

• 80%x1, 90%x1, 100%x1

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Ful Body, Ful Boring

I can see this template giving uncomfortable boners to a lot of people. Personally, I

think it is too much deadlifting but this may be perfect for a beginner. If you are

a more advanced lifter and would like to try this but have the same reservations

I have, the simple solution is to pull all your deadlifts with a double overhand

grip. This will allow you to train your deadlift and let your grip limit the poundage.

Day One

• Squat – 5/3/1

• Bench Press – 65%x5, 75%X5, 85%x5 (all percentages based on training max)