Beyond 5/3/1: Simple Training for Extraordinary Results by Jim Wendler Read Free Book Online Page A

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
     
    44
     
    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
     
    45
     
    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)
    • 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