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

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.
     
    46
     
    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
     
    50
     
    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