Beyond 5/3/1: Simple Training for Extraordinary Results (25 page)

Work

Work

Rork

– as needed.

– as needed. – 3 sets

– as needed.

Back Raises or

Ab Work – 3

Reverse

sets

Hyperextensions

– 3 sets

Ab Work – 3

sets

Workout 18

Workout

Workout 20

Workout

Workout 22

19

Squat – 3 sets of Press – 3

Squat – 3 sets of Bench Press Squat – 3 sets of

3 reps (using

sets of 5

5 reps, singles if

3 reps (using

3x5

reps, singles desired.

– 5/3/1,

3x5

percentages)

if desired.

singles if

percentages)

desired.

Deadlift – 3 sets Lat, Upper

Back Raises or Lat, upper

Deadlift – 3/3/1

of 3 reps

Back,

Reverse

back,

(using 5/3/1

(using

Biceps,

Hyperextensions biceps,

percentages)

3x5

Rotator

rotator

percentages)

Work – as

– 3 sets

work –

needed.

as

needed.

Back Raises or

Ab Work – 3

Back Raises

Reverse

sets

or Reverse

Hyperextensions

Hyperextensions

– 3 sets

– 3 sets

Ab Work – 3

Ab work – 3 sets

sets

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Workout 23

Workout 24

Press – 5/3/1, singles if desired.

Squat – 5/3/1, singles if desired.

Lat, upper back, biceps, rotator work Back Raises or Reverse

– as

Hyperextensions

needed.

– 3 sets

Ab Work – 3 sets

After Workout 24, increase training maxes for each lift accordingly.

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5/3/1 Frequency Project 2.0

This version of the Frequency Project is much more fun and an easier layout than

the

original.

Notes:

• This workout is based on three lifts: squat, bench press and deadlift.

• Squat and bench press will be trained three times per week.

• The deadlift will be trained one day per week.

• You wil go through entire 5/3/1 training cycle in one week.

• Deadlift will only be trained with 3x3 percentages.

• Final sets are done for minimal reps only; never go for max reps

• You have three options for every squat, press and bench press workout:

• Do minimum reps

• Do minimum reps and a single at your training max.

• Do minimum reps, a single at your training max and keep working up.

• The three options will be entirely based on how you feel each workout. None

of the

options are programmed so you must use your body, mind and best judgment.

• Deadlift workouts will be done for minimum reps only. There will be no singles

done.

• There will be no conditioning done during the 5/3/1 Frequency Project

2.0. If your

goals are conditioning based, do not choose this workout.

• Recovery is paramount. Take proper steps to ensure that your body and mind

are

ready for each workout.

• Nutrition: eat 1.5-2g of protein/pound of bodyweight per day. Majority of protein

must come from food sources such as chicken, fish, beef and eggs. I highly

recommend dark meat chicken, beef and whole eggs.

• Not recommend for anyone who is unable to commit to a training program,

mentally

weak, complains about having a bad workout or is unsure about assistant work.

No questions about assistant work will be answered in regards to this

program. This program is also not recommended for those that just “want

to progress faster.” That is not the point of this program.

• Start at 90% of your max and progress as normal between cycles.

• The program will take a 3/5/1 approach to the weeks; this is similar to the

5/3/1

for Powerlifting program.

• Lat /Upper Back exercises recommended: dumbbell rows, chest supported rows,

chin-ups/pull-ups, any machine row, lat pulldown, band pull-aparts, rear raises

and face pulls. Choose one exercise per workout for 3-5 sets. Do not do

barbell rows due

to stress on lower back; this is non-negotiable.

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• Rotator and biceps work – all based on rehab protocols.

• Only lower-back work recommended is back raises and reverse hyperextensions –

these are done for 3 sets of 10-15 reps. Abdominal exercises and sets/reps based

on

your preference.

5/3/1 Frequency Project 2.0, Sample Training Week

Monday

Tuesday

Wednesday
Thursday

Friday

Saturday

Squat – 3x3 Bench – 3x3 Squat – 3x5 Bench – 3x5 Squat –

Bench –

5/3/1

5/3/1

Low Back – 3 Lat, Upper

Deadlift –

Lat, Upper

Low Back – 3 Lat, Upper

Back, Biceps, 3x3

Back, Biceps,

Back, Biceps,

sets

Rotator

Rotator

sets

Rotator

Work – as

Work – as

Work – as

needed.

needed.

needed.

Ab Work – 3

Low

Ab Work – 3

sets

Back/Ab

sets

Work – 3

sets

Training Maxes are increased as usual and new training week starts on Monday.

The Big Question

One of the questions I get asked the most is how many days a week is optimal to

train. This comes up quite a bit with older lifters and beginner lifters. Thankfully

I have the answer. All you have to do is answer this question:

How many days of the week are you willing to emotionally, socially and physically

commit

to training?

Emotionally

Everyone has great intentions when the first start training or embark on a new

training program. But eventually reality sets in and the lifter realizes that he may

only be motivated to train 3 days out of the week. You must decide how many days

a week you can train and

still walk into the gym and be motivated to succeed.

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Physically

This one is a bitter pill to swallow for many lifters that have spent a lifetime under

the bar. They may have all the mental drive in the world but their bodies have

failed them. Their back or knees may only allow them one good lower body

workout a week. You have to know your body’s limitations and strive to

maximize them.

Socially

This is the curse of the father, husband and full-time employee. You have

other things in your life that require attention other than training. You may have

a job that requires 10 hour work days and a daughter that wants her father at

her recital. You have responsibilities to others that demand your attention.

The key to answering these questions is to be honest with yourself. Once you

do that, the rest is easy: make it work. Sure, your lifting heroes may have trained

7 days a week but you don’t have that luxury. So make it work.

You can only squat once every two weeks? Make it work.

Commit to your training limitations. Your only other option is to fail and have an

awful

excuse. “If only I had more time,” never works with winners.

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About the Author

Jim Wendler is the author of
5/3/1: The Simplest and Most Effective Training System for

Raw Strength
and 6 other books on training. He is a three-time letter winner at

the University of Arizona where he played football. He has squatted 1000 pounds in

competition and continues to train, coach and mentor lifters from all over the world.

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Special Thanks

I’d like to thank Laura Koss for helping me edit this book – you came through when I

needed it and I am thankful. You know who else made a huge difference in my life?

My parents. Those two people are the most caring, understanding people in the

world. They always bring Portillos Beefs when they come visit. Thanks to Joey

Waters for being the better musical half of Locust Whip, the blackened sludge/doom

outfit that I make noise with. Training heavy and playing loud, monstrous riffs: few

things are finer. May we never tour! Finally, my best friend and wife, Juliet. In my

world, the sun rises and sets with her. Alongside (not behind) every great man is a

great woman.

I hope all of you find your Juliet. I hope you all find the friends that sit behind a drum

kit and laugh as you play the slowest riffs known to man. I hope you spend as

much time with your kids and friends as you can. Stay off the computer and

enjoy the experience of life. I still have that anger, that drive, that fire to get

stronger. I still want to prove people wrong and make them eat their words. But I

am happy and have that passion for life – no man should be without passion. No

man should be miserable and chain himself to meaningless

tasks and be a slave to others. Throw your glove down and demand this life be

yours.

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