Beyond 5/3/1: Simple Training for Extraordinary Results (6 page)

Lat Work – 10x10

Week Four

Monday

Wednesday

Friday

Deadlift –5/3/1

Bench Press –5/3/1 Squat – 5/3/1

Squat – 10x10

Press – 10x10

Deadlift– 10x10

Abs

Lat Work – 10x10

Abs

5/3/1 and GVT – 2

Days/Week Week One

Day One

Day Two

Deadlift –5/3/1

Bench Press –5/3/1

Squat – 10x10

Press – 10x10

Abs

Lat Work – 10x10

Week Two

Day One

Day Two

Squat –5/3/1

Press –5/3/1

sets/reps

sets/reps

Deadlift – 10x10

Bench Press –

10x10

Abs

Lat Work – 10x10

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5/3/1 SVR Training

This is one of the best set/rep combos of the 5/3/1 program and probably the most fun.

It

combines higher volume training, rep records and the use of heavy singles. The first

week

is the 3x3 week. On this week, perform the last set of the day (at 90% of your

training max) and try to set a new rep record. The second week is done for 5

sets of 5 reps (see below). The third week is the 5/3/1 week. You do not go for

max reps on the last set (95%) of the day. Instead, keep working up in weight for

multiple singles. If you feel good, attempt a

new 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%

This is the day you go

5 x 75%

Keep working up for 3-5

for

additional singles. Attempt

broke on your last set.

a

Try

new max if you feel good.

to

set a new rep record.

5+ x 65%

The Rule of 10

Like the “Rule of 50,” the aim of this 5/3/1 variation is to achieve a total of 10 reps.

The difference is that you want to get 10 reps with the last work set of the week

(there are no down sets). You can take as many or as little sets to get to this

number. Obviously, it will be easier to achieve 10 reps on the 3x5 week, but

very difficult to get them on the 5/3/1

week, especially after doing several cycles of the program.

Week Set 1

Set 2

Set 3

1

65% x 5 75% x 5 85% x 5+ (get a total of 10

reps

2

70% x 3 80% x 3 by

% x mean

3+ (g s

et n

ece

a ss

tot ar

al y

of 10 reps

3

75% x 3 85% x 3 by

% x mean

1+ (g s

et n

ece

a ss

tot ar

al y)

of

4

65% x 5 75% x 5 by

% x mean

5+ (g s

et n

ece

a ss

tot ar

al y)

of

5

70% x 3 80% x 3 by

% x me

3+ an

(g s

et n

a ece

totss

alar

y

of 1 0 reps

6

75% x 3 85% x 3 by

% x mean

1+ (g s

et n

ece

a ss

tot ar

al y)

of

by any means necessary)

30

Joker Sets

This is the best new addition to the 5/3/1 program and I believe that Joker sets

should always be in your training program. If you take anything from this book and

add it to your training, let it be Joker sets. When I began working on the 5/3/1

program, I felt an enormous sense of satisfaction and relief when I finally figured

out the basic outline, sets,

reps and percentages and it all came together.

I feel the same about the addition of Joker Sets to the 5/3/1 program.

In fact, I believe in the Joker Sets and the First Set Last so much that I believe

it should be a standard part of the 5/3/1 program. However, this style of training

doesn’t fit everyone’s training needs, and this style of training is really based on

auto-regulation. In other words, YOU must be accountable for your own actions

and training. YOU must make decisions that affect YOUR success in the weight room.

YOU must read your body and make great decisions. I can’t teach people, in print,

how to do any of this. It’s like teaching someone how to love simply by writing

about it – you just gotta go get your heart broken a few

times. But I do believe this is the only program that has built-in parameters to

help guide and help auto-regulate your training. As far as I know, this is the only

program to ever attempt this and actually succeed.

If your goal is to get stronger, these three things should be present in your

training:

• PR set

• Joker sets

• “First Set Last” down set. This can be done for one all-out set, or multiple

sets of 10,

8 or 5 reps. Don’t overanalyze this!

• 90% Training Max

Nearly a year after I wrote 5/3/1 for Powerlifting I came up with the idea of

Joker sets. I wanted a way to program some heavier sets in the program and give

the lifter (and the program) more programmable ways to auto-regulate your

training. Simply telling people to “work up” works well for about 10% of the

population. I wanted something concrete that I could give to people and say,

“This is your plan of attack.”

One of the inspirations for Joker Sets was John Broz’s attitude toward lifting and

programming. He loves setting PR’s and working up to heavy weights. I do

realize that there are other ways to train, but ever since I’ve started training,

setting PR’s has become my driving force. It keeps me motivated in the weight

room. It keeps me coming back and fighting. It helps me to set goals every time I

daydream about lifting. It helps me set goals

when I am preparing for my workout.

31

The 5/3/1 program and Joker sets are largely based on the idea of the Bulgarian

style of training, not on classic periodization. This is because you are working

for the best PR you can set THAT DAY. And guess what? Some days you feel like

crap and can’t do anything. This is where the 90% training max comes into play –

it gives you room to have a bad day, but still train. And you will have bad days.

This is lifting weights and nothing is linear;

there are peaks and valleys and the strongest and most experienced lifters understand

this.

One of the easiest ways to spot a novice lifter, in both training and attitude, is

their complete breakdown after a bad workout or a bad month, or even a bad couple

of months. The experienced lifter knows that the clouds will break and he keeps

pushing. The weak will complain and try to blame the Butt Wink for their squat or

their lack of proper supplementation. The strong, who know that success is

just around the corner, wil persevere and push harder and push smarter. I also

believe that your attitude towards training shows itself in all aspects of your life.

Those who understand that success does not happen overnight, that it is earned

through work and struggle always come out on top. The success you earned through

hardship is always the sweetest. No person with dignity and a soul wants a

handout – they want to earn what they have.

Here is my bold statement: I truly believe that with the 5/3/1 program and its

principles, the PR set, the Joker sets and the down sets (First Set Last) – you

cannot get weaker. Based on my research, experience, and by using it myself, I

believe these additions make it a near- perfect strength training program. Now

understand that sometimes you have to back off on the Joker sets and up the First Set

Last volume work. And at other times, you go balls out

on the Joker sets and back off on the First Set Last. But in the end, both of

these things are

perfect compliments to the 5/3/1 program.

Joker sets are the best way to work up when you feel good during a workout,

which allows you to take advantage of a great training day without constantly

screwing around with your training max just because you have one good

workout. Or one bad workout. Remember that a training max is your buffer zone – it

has nothing to do with how strong you are. When using a TM of 85-90% of

your real max, you have a built-in system that allows you to complete workouts

even when you are feeling bad. This is beneficial in life, and in training.

The PR sets allow you to push hard and take advantage of the days when you

feel good and Joker sets are just another way to take advantage of great days.

Joker sets are simple – after you push the last set (always push that last set for a

PR, no matter what), increase 5% or 10% from the last set and perform 5 reps, 3

reps or 1 rep (depending on the week). Keep increasing 5% or 10% until you

feel that you cannot make the requisite reps. Once you cannot get the reps, you are

free to keep adding 10% jumps for

singles. This is up to you and how you feel on that day.

32

The hardest part of Joker sets is using your training experience to know when

you can

make the jumps without training to failure. If you can’t get that next rep, stop the

set.

Here is an example of each week with Joker sets:

Week One

Week Two

Week Three

%

Reps

%

Reps

%

Reps

65

5

70

3

75

5

75

5

80

3

85

3

85

5+

90

3+

95

1+

95

5

100

3

105

1

105

5

105

3

115

1

110

2

115

1

120

1

For those who only want to use this as a small part of their overall training, Joker

sets are a great 6-week training cycle that can help you to push heavier weights and

get you physically and mentally ready for a meet.

Notes on Joker Sets: