Beyond 5/3/1: Simple Training for Extraordinary Results (9 page)

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

Day Two

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

• Bench Press – 5/3/1

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

Day Three

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

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

• Deadlift – 5/3/1

Note: The 65/75/85 for 3 reps and 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

Spinal Tap Training (Volume goes to 11)

This 5/3/1 variation is a bit different the original 5/3/1 program. But it still fits into

the 6- week training cycle. This is not for everyone. I just want to make that very,

very clear. More isn’t always better. I have used this variation with some lifters and

they have made great gains, but their bodies and minds were ready for this training.

And some completely shit

the bed and had to stop because their bodies felt like crap. So use your best

judgment

when attempting this variation. Personally, I made gains with it, but I also felt like

crap.

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The one big difference with this variation is that the last set is not taken to a

PR. What I did do is use Joker sets at ANY time during the training to work up

to a heavy single, triple or set of five. Obviously, you will want to work up to a heavy

single or triple, not a set of five.

You can do this variation for all lifts, or you can do it for whichever lift

responds best to higher-volume training. The basics of this program are that you

will perform all three weeks of the 5/3/1 training cycle in one training day. You

DO NOT go for max reps on any set. Your training max will increase after EACH

workout. For example, let’s pretend a lifter has a TM of 500 pounds on the

squat.

Week One (TM =

500) Warm-‐‐up

Weight

Reps

150

5

200

5

250

3

300

3

Worksets

Weight

Reps

350

3

400

3

450

3

375

5

425

3

475

1

325

5

375

5

425

5

Week Two (TM =

510) Warm-‐‐up

Weight

Reps

155

5

205

5

255

3

305

3

47

Worksets

Weight

Reps

360

3

410

3

460

3

385

5

435

3

485

1

335

5

385

5

435

5

Week Three (TM =

520) Warm--‐up

Weight

Reps

155

5

210

5

260

3

310

3

Worksets

Weight

Reps

365

3

420

3

470

3

390

5

445

3

495

1

340

5

390

5

440

5

Spinal Tap Training (Volume goes to 11), part 2

This next variation is exactly the same as Part 1, except ALL the work sets are done

for 3 reps. There are no fives or singles; only sets of 3 reps regardless of the percentage

used. I used this variation myself because triples seem to be the sweet spot for me.

This variation

is probably best used on the deadlift.

48

Week One (TM = 500)

Warm-‐‐up

Weight

Reps

150

5

200

5

250

3

300

3

Worksets

Weight

Reps

350

3

400

3

450

3

375

3

425

3

475

3

325

3

375

3

425

3

Week Two (TM = 510)

Warm-‐‐up

Weight

Reps

155

5

205

5

255

3

305

3

Worksets

Weight

Reps

360

3

410

3

460

3

385

3

435

3

485

3

335

3

385

3

435

3

49

Week Three (TM = 520)

Warm-‐‐up

Weight

Reps

155

5

210

5

260

3

310

3

Worksets

Weight

Reps

365

3

420

3

470

3

390

3

445

3

495

3

340

3

390

3

440

3

5’s Progression (Beginners and Advanced)

I’ve used the 5’s Progression exclusively with my big assistance lifts for some time

now, replacing the Simplest Strength Template. The main reason for the change is

simple: I was forced to drastically change my training after a motorcycle accident.

I had to find a way to program the big assistance lifts without using a ton of reps, and

thus, the 5’s Progression was born.

However, the 5’s Progression can be used with the main lifts as well, and is an

effective way to coach beginners. But before I touch on that, let’s look at this

programming and just how simple it is. The 5’s Progression is nothing more than

the basic 5/3/1 program, but 5 reps are done for every set, regardless of

percentage. The same “Start light/Progress slow”

principles apply. The same 5-10 pound increments apply.

Week One

Week Two

Week Three

65% x 5 reps

70% x 5 reps

75% x 5 reps

75% x 5 reps

80% x 5 reps

85% x 5 reps

85% x 5 reps

90% x 5 reps

95% x 5 reps

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The 5’s Progression is ideal for people new to the 5/3/1 program, new to lifting or

returning from an injury. I never go for max reps on the last set, especially when

using it

for assistance work. If you are returning from an injury, the five rep cap is great

to get your

body back into training without pushing it too hard, too soon.

If you are coaching beginners, the 5’s Progression is ideal. As a coach, you know that

a lifter going for max reps can sometimes be a cluster fuck, especially the squat

and deadlift. However, with beginners, I HIGHLY recommend that you, the coach,

set the training max fairly low and simply use Joker sets (in 10% increments for sets

of 5 reps) to help the athlete build up their confidence and add in some extra work

when their form and strength dictate it. This allows you to keep the athletes progressing

slowly with their TM at 90%, give them the opportunity to have good and bad days

and challenge them when they need

it. Here is a simple way to use Joker sets for beginners:

Week One

Week Two

Week Three

65% x 5 reps

70% x 5 reps

75% x 5 reps

75% x 5 reps

80% x 5 reps

85% x 5 reps

85% x 5 reps

90% x 5 reps

95% x 5 reps

95% x 5 reps

100% x 5 reps

105% x 5 reps

105% x 5 reps

110% x 5 reps

115% x 5 reps

There are no caps on many lifts you do for your Joker sets – much of this is

dependent on how much cushion you choose to have with the training max. Also,

it depends on how dedicated the athlete is in terms of diet, sleep and recovery.

In a nutshell, this allows the coach a huge amount of latitude when training

athletes and picking their weights. It also gives the athlete something they

always want to do: add weight to the bar. When these two ideas, 5’s

Progression and Joker sets, came together, a huge weight was lifted off of my back.

I believe this to be the best way to train beginner lifters.

More on the Deload

The point of the deload is to not have to take it when you need it, but rather

to use it as a tool to NEVER need it. This seems to be pretty common sense to me.

It is similar to preventative medicine, but since that has failed miserably in the United

States, so has the deload. There are a number of ways to do the deload and to keep

things more interesting, I have listed five options. Choose any of these five. Or,

you can choose not to do it and find out the hard way.

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Deload 1

Deload 2

Deload 3

Deload 4

Deload 5

Reps/%

Reps/%

Reps/%

Reps/%

Reps/%

5 x 40%

5 x 50%

3 x 65%

10 x 40%

10 x 50%

5 x 50%

5 x 60%

3 x 75%

8 x 50%

8 x 60%

5 x 60%

5 x 70%

3 x 85%

6 x 60%

6 x 70%

So which deload is right for you? If you are beat up and need a big break, 1

and 2 would work well for you. If you feel like you need to keep the heavy

weights on your back to make progress, Deload 3 has your name written all over it.

Deload 4 and 5 are good for those

who want to do some higher rep work and their joints feel fine. I wouldn’t over

analyze the

deloads, just take a break and come back stronger. They don’t make you weaker.

The amount of weight you lift over several years, your consistency, your ability

to remain on a program with solid principles, your heart/determination, and your

willingness to do what others are unwilling to do (also known as Kaiser Soze

Syndrome) are what will make you strong and unbeatable.

Full Body Deload

This is something I haven’t done since high school, until recently. The point of this

deload is to take the stress off the body but still stress the muscles. The Full Body

Deload is done three days/week regardless of how many days you usually train.

The Full Body Deload follows the same template all three days.

Monday/Wednesday/Friday