Beyond 5/3/1: Simple Training for Extraordinary Results

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The programme above is the prescribed progression for main lifts (section A) So if you were squatting in week 1, your workout would have you doing 65% for set 1, 75% for set 2, and then 85% for set 3.

Assistance work for 5/3/1 for beginners means performing 50 to 100 reps of one exercise from each category. This can be done in any rep scheme you want – the most important part is getting the reps done. I would not recommend this to anyone that doesn’t just want to maintain or isn’t strapped for time. It just simply isn't enough work over a longer period of time. I believe the volume is appropriate for Deadlift only, which resulted in rep strength jumping significantly. However this stopped working for both rep strength and 1RM after 6 months. The same thing happened with weighted dips and chins. Progress was phenomenal for Weighted Chins for about 6 months, but then I could no longer match my AMRAMP sets. Two main lifts (squat, bench press, overhead press, and deadlift) are trained each session using the 5/3/1 and 5×5 FSL rep schemes. Typically only onelift is trained in this manner per session. And if you’re looking for 1:1 strength and conditioning coaching you can find more information about my services here, or ask me to write you a custom programme. People ask the craziest shit. “Can I combine 5/3/1 with Westside for Skinny Bastards?” Why not just do one or the other and make progress?Try to add some conditioning into your schedule. Wendler recommends hill sprints or pushing a sled but not on leg day training. Note: Rest between sets can be anywhere from 3-5 minutes for the core lift sets and 60-90 seconds between assistance exercises sets. Get the book Beyond 5/3/1: Simple Training for Extraordinary Results . The book explains how to structure your cycles and increases from one cycle to the next. There is a lot of freedom and responsibility given to the lifter to make the right choices.

Step 2: Each workout you will perform one core lift for 3 sets using a weight that’s a percentage of the 90% of the 1RM. Making time for high-frequency training programs can be the bane of busy lifters. Jim Wendler has crafted numerous variations of the core 5/3/1 program to account for training frequencies as low as twice per week, and accessory protocols from doing literally zero additional lifting to near bodybuilder level training. Depending on your time and availability to train, there is something in this program for everybody. Minimalists Added Brad Kaczmarski’s new main lift programming option 8/6/3 for Size and Strength. Made possible by a donation. July 14, 2013 Once the cycle (4 weeks) is completed you will start your next cycle using heavier weights. 5/3/1 Example Week Day 1 Let’s say that the load for the AMRAP set was 100 kg. The joker set would add 5% for a new load of 105 kg at 3 reps. If those 3 reps also felt crisp and fast, the athlete could add an additional 5% and perform another set of 3 reps at 110 kg, and so on.This is a new chapter in training. The Beyond 5/3/1 Hard Cover Copy has all the tools you need to push the boundaries of strength, intensity, frequency and the quest for a new personal record. I plan my training for a year. I know exactly what I want to do, and what I want to accomplish 12 months in advance. And I know what 5 or 10 pounds a month adds up to over the course of a year. First 3 cycles of Triumvirate: Dead --> RDL and Front Squat; Bench --> DB Bench and Row; Squat --> Band Squat and Hip Thrust; OHP --> BW Dips and Chins. Deloaded every three weeks. Jim Wendler recommends performing 10 to 15 box jumps or medicine ball throws prior to lifting. He also recommends performing Defrancos Agile 8 every day, including before training. Running/Conditioning Power Hypertrophy 5/3/1 | LiftVault.com 5/3/1 Vanilla + 3/5/1 Powerlifting Specific Program Variation

Built Around Core Lifts: It's likely that you will see the core lifts in almost every successful strength training program. Squats, deadlifts, bench press and overhead press are big compound lifts that engage major muscle groups to work in unison thus activating and stimulating the muscles to grow and become stronger. It's difficult to gain any real strength if you skip out on these lifts. Tips For Wendler’s 5/3/1 Workout Program

Periodization

Similarly, deloading every fourth week means that you spend 25% of your training year not actually training. Unless you’re absolutely KILLING yourself in those three working weeks, deloading that frequently is completely unnecessary. And as we’ve already established that the original 5/3/1 program is light on volume if anything, the deloads are even more wasteful. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. PROGRESS SLOWLY

When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

Programming

To properly execute the 5/3/1 Program you will need to figure out your 1RM for the core lifts. This shouldn’t be based on guesses or maxes you wish you could do. You must start the 5/3/1 Program with your current max lifts, don’t over/underestimate your 1 rep max otherwise the program won’t work how it should. Take a few days or workout sessions to determine your 1RM for the core lifts. Let’s walk through the Week 1 workout for bench press. Using the example above, if your 1RM is 315, you calculate all your percentages from 90% of that max or 285 pounds.