531 Variations
Short Description
Sample 531 Cycles based on Beyond 531 principles...
Description
1/3/2015 10:19:00 AM Program Designs from BlackIronBeast Beyond 531 Program: Program #1: #1: Characteristics: -
Template: Simplest Strength
-
Real Maxes for = Squat, Deadlift, OH Press, Bench Press, Close grip
Bench Press, Incline Press, Front Squat, Stiff leg Deadlift -
General Warm-up: agile 8 (Defranco), foam roll & stretch & jump rope
-
Weeks Order: 351
-
Joker Sets: =5% more than AMRAP set, +10%, +15%, +20%, +25%
-
Down Set: 531 pyramid
Week 1: OH Press
Warm-up
Work Sets
Joker
Down Set
40% 4 0% x 5
70% x 3
95% x 3
90% x 3
50% x 3
80% x 3
100% x 3
80% x 3
60% x 3
90% x 3+
105% x 3
70% x AMRAP
110% x 3 115% x 1 Close
8x
Grip BP
8x 6x
Lat
3 sets
10-20x
3 sets
10-20x
3 sets
10-20x
Pulldown Upper Back Triceps/ Biceps
Deadlift
Warm-up
Work Sets
Joker
Down Set
40% x 5
70% x 3
95% x 3
90% x 3
50% x 3
80% x 3
100% x 3
80% x 3
60% x 3
90% x 3+
105% x 3
70% x AMRAP
110% x 3 115% x 1 Front
8x
Squat or
8x
SSB
6x
Hamstring
10-20x
Lower
10-20x
Back Abs
10-20x Warm-up
Work Sets
Joker
Down Set
Bench
40% x 5
70% x 3
95% x 3
90% x 3
Press
50% x 3
80% x 3
100% x 3
80% x 3
60% x 3
90% x 3+
105% x 3
70% x AMRAP
110% x 3 115% x 1 Incline
8x
Press
8x 6x
Lat
10-20x
Pulldown Upper
10-20x
Back Triceps/
10-20x
Biceps
Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
70% x 3
95% x 3
90% x 3
50% x 3
80% x 3
100% x 3
80% x 3
60% x 3
90% x 3+
105% x 3
70% x AMRAP
110% x 3 115% x 1 Stiff Leg
8x
Deadlifts
8x 6x
Hamstring
10-20x
Lower
10-20x
back
Abs
10-20x
Week 2: OH Press
Warm-up
Work Sets
Joker
Down Set
40% 4 0% x 5
65% x 5
90% x 5
90% x 5
50% x 5
75% x 5
95% x 5
80% x 5
60% x 3
85% x 5+
100% x 5
70% x AMRAP
105% x 3 110% x 1 Close
10x
Grip BP
10x 10x
Lat
3 sets
10-20x
3 sets
10-20x
3 sets
10-20x
Pulldown Upper Back Triceps/ Biceps
Deadlift
Warm-up
Work Sets
Joker
Down Set
40% x 5
65% x 5
90% x 5
90% x 5
50% x 5
75% x 5
95% x 5
80% x 5
60% x 3
85% x 5+
100% x 5
70% x AMRAP
105% x 3 110% x 1 Front
10x
Squat or
10x
SSB
10x
Hamstring
3 sets
10-20x
Lower B
3 sets
10-20x
Abs
3 sets
10-20x
Warm-up
Work Sets
Joker
Down Set
Bench
40% x 5
65% x 5
90% x 5
90% x 5
Press
50% x 5
75% x 5
95% x 5
80% x 5
60% x 3
85% x 5+
100% x 5
70% x AMRAP
105% x 3 110% x 1 Incline
10x
Press
10x 10x
Lat
3 sets
10-20x
3 sets
10-20x
3 sets
10-20x
Pulldown Upper Back Triceps/ Biceps
Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
65% x 5
90% x 5
90% x 5
50% x 5
75% x 5
95% x 5
80% x 5
60% x 3
85% x 5+
100% x 5
70% x AMRAP
105% x 3 110% x 1 Stiff Leg
10x
Deadlift
10x 10x
Hamstring
3 sets
10-20x
Lower B.
3 sets
10-20x
Abs
3 sets
10-20x
Week 3: OH Press
Warm-up
Work Sets
Joker
Down Set
40% x 5
75% x 5
100% x 5
95% x 5
50% x 5
85% x 3
105% x 5
85% x 3
60% x 3
95% x 1+
110% x 5
75% x AMRAP
115% x 3 120% x 1 Close
5x
Grip BP
5x
5x Lat
3 sets
10-20x
3 sets
10-20x
3 sets
10-20x
Pulldown Upper Back Triceps/ Biceps
Deadlift
Warm-up
Work Sets
Joker
Down Set
40% x 5
75% x 5
100% x 5
95% x 5
50% x 5
85% x 3
105% x 5
85% x 3
60% x 3
95% x 1+
110% x 5
75% x AMRAP
115% x 3 120% x 1 Front
5x
Squat or
5x
SSB
5x
Hamstring
3 sets
10-20x
Lower B.
3 sets
10-20x
Abs
3 sets
10-20x
Warm-up
Work Sets
Joker
Down Set
Bench
40% x 5
75% x 5
100% x 5
95% x 5
Press
50% x 5
85% x 3
105% x 5
85% x 3
60% x 3
95% x 1+
110% x 5
75% x AMRAP
115% x 3 120% x 1 Incline
5x
Press
5x 5x
Lat
3 sets
10-20x
3 sets
10-20x
3 sets
10-20x
Pulldown Upper Back Triceps/
Biceps
Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
75% x 5
100% x 5
95% x 5
50% x 5
85% x 3
105% x 5
85% x 3
60% x 3
95% x 1+
110% x 5
75% x AMRAP
115% x 3 120% x 1 Stiff Leg
5x
Deadlift
5x 5x
Hamstring
3 sets
10-20x
Lower B.
3 sets
10-20x
Abs
3 sets
10-20x
Week 4: Deload
1/3/2015 10:19:00 AM Program #2: Characteristics: Template: More Squatting Real Maxes for & 90% = Squat, Deadlift, OH Press, Bench Press General Warm-up: agile 8 (Defranco), foam roll & stretch & jump rope Weeks Order: 531 Joker Sets: =5% more than AMRAP set, +10%, +15%, +20%, +25% Down Set: First Set Last (Multiple = 4x6-8) Week 1: Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
65% x 5
90% x 5
65% x 6-8
50% x 5
75% x 5
95% x 5
65% x 6-8
60% x 3
85% x 5+
100% x 5
65% x 6-8
105% x 5
65% x 6-8
110% x 3 DB Bench
3 sets
10-15x
DB Row
3 sets
10-20x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
65% x 3
50% x 5
75% x 3
60% x 3
85% x 3
3 sets
10-15x
Chin-ups
3 sets
10x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
75% x 3
50% x 5
85% x 3
60% x 3
95% x 1
Bench
40% x 5
65% x 5
90% x 5
65% x 6-8
Press
50% x 5
75% x 5
95% x 5
65% x 6-8
60% x 3
85% x 5+
100% x 5
65% x 6-8
Squat
DB Incline
Joker
Down Set
Joker
Down Set
Bench
Squat
105% x 5
65% x 6-8
110% x 3 Chin-
3 sets
10x
3 sets
10-20x
Warm-up
Work Sets
40% x 5
65% x 3
50% x 5
75% x 3
60% x 3
85% x 3
3 sets
10-15x
Chin-ups
3 sets
10x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
75% x 3
50% x 5
85% x 3
60% x 3
95% x 1
40% x 5
65% x 5
90% x 5
65% x 6-8
50% x 5
75% x 5
95% x 5
65% x 6-8
60% x 3
85% x 5+
100% x 5
65% x 6-8
105% x 5
65% x 6-8
ups/Pullups Abs
Squat
DB Incline
Joker
Down Set
Joker
Down Set
Bench
Squat
OH Press
110% x 3 Deadlift
40% x 5
65% x 5
90% x 5
65% x 6-8
50% x 5
75% x 5
95% x 5
65% x 6-8
60% x 3
85% x 5+
100% x 5
65% x 6-8
105% x 5
65% x 6-8
110% x 3 Abs Week 2:
3 sets
10-20x
Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
70% x 3
95% x 3
70% x 6-8
50% x 5
80% x 3
100% x 3
70% x 6-8
60% x 3
90% x 3+
105% x 3
70% x 6-8
110% x 3
70% x 6-8
115% x 1 DB Bench
3 sets
10-15x
DB Row
3 sets
10-20x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
65% x 3
50% x 5
75% x 3
60% x 3
85% x 3
3 sets
10-15x
Chin-ups
3 sets
10x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
75% x 3
50% x 5
85% x 3
60% x 3
95% x 1
Bench
40% x 5
70% x 3
95% x 3
70% x 6-8
Press
50% x 5
80% x 3
100% x 3
70% x 6-8
60% x 3
90% x 3+
105% x 3
70% x 6-8
110% x 3
70% x 6-8
Squat
DB Incline
Joker
Down Set
Joker
Down Set
Bench
Squat
115% x 1 Chin-
3 sets
10x
3 sets
10-20x
Warm-up
Work Sets
ups/Pullups Abs
Joker
Down Set
Squat
40% x 5
65% x 3
50% x 5
75% x 3
60% x 3
85% x 3
3 sets
10-15x
Chin-ups
3 sets
10x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
75% x 3
50% x 5
85% x 3
60% x 3
95% x 1
40% x 5
70% x 3
95% x 3
70% x 6-8
50% x 5
80% x 3
100% x 3
70% x 6-8
60% x 3
90% x 3+
105% x 3
70% x 6-8
110% x 3
70% x 6-8
DB Incline Bench
Squat
OH Press
Joker
Down Set
115% x 1 Deadlift
40% x 5
70% x 3
95% x 3
70% x 6-8
50% x 5
80% x 3
100% x 3
70% x 6-8
60% x 3
90% x 3+
105% x 3
70% x 6-8
110% x 3
70% x 6-8
115% x 1 Abs
3 sets
10-20x
Warm-up
Work Sets
Joker
Down Set
40% x 5
75% x 5
100% x 1
75% x 6-8
50% x 5
85% x 3
105% x 1
75% x 6-8
60% x 3
95% x 1+
110% x 1
75% x 6-8
115% x 1
75% x 6-8
Week 3: Squat
120% x 1 DB Bench
3 sets
10-15x
DB Row
3 sets
10-20x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
65% x 3
50% x 5
75% x 3
60% x 3
85% x 3
3 sets
10-15x
Chin-ups
3 sets
10x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
75% x 3
50% x 5
85% x 3
60% x 3
95% x 1
Bench
40% x 5
75% x 5
100% x 1
75% x 6-8
Press
50% x 5
85% x 3
105% x 1
75% x 6-8
60% x 3
95% x 1+
110% x 1
75% x 6-8
115% x 1
75% x 6-8
Squat
DB Incline
Joker
Down Set
Joker
Down Set
Bench
Squat
120% x 1 Chin-
3 sets
10x
3 sets
10-20x
Warm-up
Work Sets
40% x 5
65% x 3
50% x 5
75% x 3
60% x 3
85% x 3
3 sets
10-15x
Chin-ups
3 sets
10x
Abs
3 sets
10-20x
Warm-up
Work Sets
40% x 5
75% x 3
ups/Pullups Abs
Squat
DB Incline
Joker
Down Set
Joker
Down Set
Bench
Squat
OH Press
50% x 5
85% x 3
60% x 3
95% x 1
40% x 5
75% x 5
100% x 1
75% x 6-8
50% x 5
85% x 3
105% x 1
75% x 6-8
60% x 3
95% x 1+
110% x 1
75% x 6-8
115% x 1
75% x 6-8
120% x 1 Deadlift
40% x 5
75% x 5
100% x 1
75% x 6-8
50% x 5
85% x 3
105% x 1
75% x 6-8
60% x 3
95% x 1+
110% x 1
75% x 6-8
115% x 1
75% x 6-8
120% x 1 Abs
3 sets
Week 4: Deload
10-20x
1/3/2015 10:19:00 AM Program #3: Characteristics: Template: Offseason Strength Real Maxes for = Squat, Deadlift, OH Press, Bench Press General Warm-up: agile 8 (Defranco), foam roll & stretch & jump rope Weeks Order: 351 Joker Sets: =5% more than AMRAP set, +10%, +15%, +20%, +25% Down Set: First Set Last Week 1: Warm-
Work Sets
Joker
Down Set 70% x AMRAP
up OH Press
40% x 5
70% x 3
95% x 3
(Chins/lats
50% x 3
80% x 3
100% x 3
between
60% x 3
90% x 3+
105% x 3
every set)
110% x 3 115% x 1
DB Shoulder
3 sets
10x
3 sets
10-20x
Face pull
3 sets
20x
Biceps
3 sets
10-20x
Conditioning
easy
Press Weighted Dip
Warm-
Work Sets
Joker
Down Set
40% x 5
70% x 3
95% x 3
70% x AMRAP
50% x 3
80% x 3
100% x 3
60% x 3
90% x 3+
105% x 3
up Deadlift
110% x 3 115% x 1 Good
3 sets
10x
3 sets
10-20x
Morning Bent Over Row
Leg Curls
3 sets
12x
Abs
4 sets
10-20x
Conditioning
hard Warm-
Work Sets
Joker
Down Set 70% x AMRAP
up Bench Press
40% x 5
70% x 3
95% x 3
(chins/lats
50% x 3
80% x 3
100% x 3
between
60% x 3
90% x 3+
105% x 3
every set)
110% x 3 115% x 1
DB Bench
3 sets
10x
TRX Pushups
3 sets
Failure
Chest
3 sets
12x
Rear Laterals 3 sets
20x
Press
supported Rows Conditioning
easy Warm-
Work Sets
Joker
Down Set
40% x 5
70% x 3
95% x 3
70% x AMRAP
50% x 3
80% x 3
100% x 3
60% x 3
90% x 3+
105% x 3
up Squat
110% x 3 115% x 1 Leg Press
3 sets
10x
GHR
3 sets
10-15x
Hanging Leg
3 sets
10x
Raises Conditioning
hard
Week 2: Warm-
Work Sets
Joker
Down Set
up OH Press
40% x 5
65% x 5
90% x 5
(Chins/lats
50% x 5
75% x 5
95% x 5
between
60% x 3
85% x 5+
100% x 5
every set)
65% x AMRAP
105% x 5 110% x 1
DB Shoulder
3 sets
10x
3 sets
10-20x
Face pull
3 sets
20x
Biceps
3 sets
10-20x
Conditioning
easy
Press Weighted Dip
Warm-
Work Sets
Joker
Down Set
40% x 5
65% x 5
90% x 5
65% x AMRAP
50% x 5
75% x 5
95% x 5
60% x 3
85% x 5+
100% x 5
up Deadlift
105% x 5 110% x 1 Good
3 sets
10x
3 sets
10-20x
Leg Curls
3 sets
12x
Abs
4 sets
10-20x
Conditioning
hard
Morning Bent Over Row
Warm-
Work Sets
Joker
Down Set 65% x AMRAP
up Bench Press
40% x 5
65% x 5
90% x 5
(chins/lats
50% x 5
75% x 5
95% x 5
between
60% x 3
85% x 5+
100% x 5
every set)
105% x 5
110% x 1 DB Bench
3 sets
10x
TRX Pushups
3 sets
Failure
Chest
3 sets
12x
Rear Laterals 3 sets
20x
Press
supported Rows Conditioning
easy Warm-
Work Sets
Joker
Down Set
40% x 5
65% x 5
90% x 5
65% x AMRAP
50% x 5
75% x 5
95% x 5
60% x 3
85% x 5+
100% x 5
up Squat
105% x 5 110% x 1 Leg Press
3 sets
10x
GHR
3 sets
10-15x
Hanging Leg
3 sets
10x
Raises Conditioning
hard
Week 3: Warm-
Work Sets
Joker
Down Set 75% x AMRAP
up OH Press
40% x 5
75% x 5
100% x 1
(Chins/lats
50% x 5
85% x 3
105% x 1
between
60% x 3
95% x 1+
110% x 1
every set)
115% x 1 120% x 1
DB Shoulder
3 sets
10x
3 sets
10-20x
Press Weighted Dip
Face pull
3 sets
20x
Biceps
3 sets
10-20x
Conditioning
easy Warm-
Work Sets
Joker
Down Set
40% x 5
75% x 5
100% x 1
75% x AMRAP
50% x 5
85% x 3
105% x 1
60% x 3
95% x 1+
110% x 1
up Deadlift
115% x 1 120% x 1 Good
3 sets
10x
3 sets
10-20x
Leg Curls
3 sets
12x
Abs
4 sets
10-20x
Conditioning
hard
Morning Bent Over Row
Warm-
Work Sets
Joker
Down Set 75% x AMRAP
up Bench Press
40% x 5
75% x 5
100% x 1
(chins/lats
50% x 5
85% x 3
105% x 1
between
60% x 3
95% x 1+
110% x 1
every set)
115% x 1 120% x 1
DB Bench
3 sets
10x
TRX Pushups
3 sets
Failure
Chest
3 sets
12x
Rear Laterals 3 sets
20x
Press
supported Rows Conditioning
easy
Warm-
Work Sets
Joker
Down Set
40% x 5
75% x 5
100% x 1
75% x AMRAP
50% x 5
85% x 3
105% x 1
60% x 3
95% x 1+
110% x 1
up Squat
115% x 1 120% x 1 Leg Press
3 sets
10x
GHR
3 sets
10-15x
Hanging Leg
3 sets
10x
Raises Conditioning
hard
Week 4: Deload Warm-
Work Sets
Joker
Down Set
Joker
Down Set
up OH Press
40% x 5
(Chins/lats
50% x 5
between
60% x 5
every set) DB Shoulder
3 sets
10x
3 sets
10-20x
Face pull
3 sets
20x
Biceps
3 sets
10-20x
Conditioning
easy
Press Weighted Dip
Warmup Deadlift
40% x 5 50% x 5 60% x 5
Work Sets
Good
3 sets
10x
3 sets
10-20x
Leg Curls
3 sets
12x
Abs
4 sets
10-20x
Conditioning
hard
Morning Bent Over Row
Warm-
Work Sets
Joker
Down Set
Joker
Down Set
up Bench Press
40% x 5
(chins/lats
50% x 5
between
60% x 5
every set) DB Bench
3 sets
10x
TRX Pushups
3 sets
Failure
Chest
3 sets
12x
Rear Laterals 3 sets
20x
Press
supported Rows Conditioning
easy Warm-
Work Sets
up Squat
40% x 5 50% x 5 60% x 5
Leg Press
3 sets
10x
GHR
3 sets
10-15x
Hanging Leg
3 sets
10x
Raises Conditioning
hard
1/3/2015 10:19:00 AM Program #4: Characteristics: Template: Young Jim Wendler (Tnation) Real Maxes for = Squat, Deadlift, OH Press, Bench Press, Front Squat, Power Clean General Warm-up: agile 8 (Defranco), foam roll & stretch & jump rope Weeks Order: 6/8/3 (Kaczmarski’s 8/6/3) Joker Sets: =5% more than AMRAP set, +10%, +15%, +20%, +25% Down Set: 5/3/1 Pyramid Week 1: Warm-
Work Sets
Joker
Down Set
40% x 5
70% x 6
90% x 3
85% x 3
50% x 5
80% x 6
95% x 3
80% x 3
60% x 3
85% x 6+
100% x 3
70% x AMRAP
up Squats
105% x 3 110% x 1 Bench Press
40% x 5
70% x 6
90% x 3
85% x 3
50% x 5
80% x 6
95% x 3
80% x 3
60% x 3
85% x 6+
100% x 3
70% x AMRAP
105% x 3 110% x 1 Dips
3 sets
10-20x
Chin-ups
3 sets
10-12x
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
Warm-
Work Sets
Joker
Down Set
40% x 5
70% x 6
90% x 3
85% x 3
50% x 5
80% x 6
95% x 3
80% x 3
60% x 3
85% x 6+
100% x 3
70% x AMRAP
up Power Clean
105% x 3 110% x 1 Deadlifts
40% x 5
70% x 6
90% x 3
85% x 3
50% x 5
80% x 6
95% x 3
80% x 3
60% x 5
85% x 6+
100% x 3
70% x AMRAP
105% x 3 110% x 1 Incline Press
3 sets
10x
BB Curls
3 sets
10x
Back Exten.
3 sets
20x
Warm-
Work Sets
Joker
Down Set
40% x 5
70% x 6
90% x 3
85% x 3
50% x 5
80% x 6
95% x 3
80% x 3
60% x 5
85% x 6+
100% x 3
70% x AMRAP
up Front Squat
105% x 3 110% x 1 OH Press
40% x 5
70% x 6
90% x 3
85% x 3
50% x 5
80% x 6
95% x 3
80% x 3
60% x 5
85% x 6+
100% x 3
70% x AMRAP
105% x 3 110% x 1 Rows
3 sets
10x
DB Press
3 sets
12x
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
Warm-
Work Sets
Joker
Down Set
40% x 5
65% x 8
85% x 5
80% x 5
50% x 5
75% x 8
90% x 5
75% x 5
60% x 3
80% x 8+
95% x 5
65% x AMRAP
Week 2: up Squat
100% x 5 105% x 1 Bench Press
40% x 5
65% x 8
85% x 5
80% x 5
50% x 5
75% x 8
90% x 5
75% x 5
60% x 3
80% x 8+
95% x 5
65% x AMRAP
100% x 5 105% x 1 Dips
3 sets
10-15x
Chin-ups
3 sets
10x
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
Warm-
Work Sets
Joker
Down Set
40% x 5
65% x 8
85% x 5
80% x 5
50% x 5
75% x 8
90% x 5
75% x 5
60% x 3
80% x 8+
95% x 5
65% x AMRAP
up Power Clean
100% x 5 105% x 1 Deadlifts
40% x 5
65% x 8
85% x 5
80% x 5
50% x 5
75% x 8
90% x 5
75% x 5
60% x 3
80% x 8+
95% x 5
65% x AMRAP
100% x 5 105% x 1 Incline Press
3 sets
10x
BB Curls
3 sets
10x
Back Exten.
3 sets
20x
Warm-
Work Sets
Joker
Down Set
40% x 5
65% x 8
85% x 5
80% x 5
50% x 5
75% x 8
90% x 5
75% x 5
60% x 3
80% x 8+
95% x 5
65% x AMRAP
up Front Squat
100% x 5 105% x 1 OH Press
40% x 5
65% x 8
85% x 5
80% x 5
50% x 5
75% x 8
90% x 5
75% x 5
60% x 3
80% x 8+
95% x 5
65% x AMRAP
100% x 5 105% x 1 Rows
3 sets
10x
DB Press
3 sets
12x
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
Warm-
Work Sets
Joker
Down Set
40% x 5
75% x 8
95% x 1
90% x 3
50% x 5
85% x 6
100% x 1
85% x 3
60% x 3
90% x 3+
105% x 1
75% x AMRAP
Week 3: up Squat
110% x 1 115% x 1 Bench Press
40% x 5
75% x 8
95% x 1
90% x 3
50% x 5
85% x 6
100% x 1
85% x 3
60% x 3
90% x 3+
105% x 1
75% x AMRAP
110% x 1 115% x 1 Dips
3 sets
10-15x
Chin-ups
3 sets
10x
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
Warm-
Work Sets
Joker
Down Set
40% x 5
75% x 8
95% x 1
90% x 3
50% x 5
85% x 6
100% x 1
85% x 3
60% x 3
90% x 3+
105% x 1
75% x AMRAP
up Power Clean
110% x 1 115% x 1 Deadlifts
40% x 5
75% x 8
95% x 1
90% x 3
50% x 5
85% x 6
100% x 1
85% x 3
60% x 3
90% x 3+
105% x 1
75% x AMRAP
110% x 1 115% x 1 Incline Press
3 sets
10x
BB Curls
3 sets
10x
Back Exten.
3 sets
20x
Warm-
Work Sets
Joker
Down Set
40% x 5
75% x 8
95% x 1
90% x 3
50% x 5
85% x 6
100% x 1
85% x 3
60% x 3
90% x 3+
105% x 1
75% x AMRAP
up Front Squat
110% x 1 115% x 1 OH Press
40% x 5
75% x 8
95% x 1
90% x 3
50% x 5
85% x 6
100% x 1
85% x 3
60% x 3
90% x 3+
105% x 1
75% x AMRAP
110% x 1 115% x 1 Rows
3 sets
10x
DB Press
3 sets
12x
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
Week 4: Deload Warm-
Work Sets
up Squat
40% x 5 50% x 5 60% x 5
Bench Press
40% x 5 50% x 5 60% x 5
Dips
3 sets
10-15x
Chin-ups
3 sets
10x
Joker
Down Set
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
Warm-
Work Sets
Joker
Down Set
Joker
Down Set
up Power Clean
40% x 5 50% x 5 60% x 5
Deadlifts
40% x 5 50% x 5 60% x 5
Incline Press
3 sets
10x
BB Curls
3 sets
10x
Back Exten.
3 sets
20x
Warm-
Work Sets
up Front Squat
40% x 5 50% x 5 60% x 5
OH Press
40% x 5 50% x 5 60% x 5
Rows
3 sets
10x
DB Press
3 sets
12x
Shrugs
3 sets
10-20x
Abs
3 sets
10-20x
1/3/2015 10:19:00 AM Program #5: Characteristics: Template: Simplest Strength Real Maxes for = Squat, Deadlift, OH Press, Bench Press, Front Squat, Stiff Leg Deadlift, Incline Press General Warm-up: agile 8 (Defranco), foam roll & stretch & jump rope Weeks Order: 531 (heavier) – bastard (work set order) Joker Sets: =5% more than AMRAP set, +10%, +15%, +20%, +25% Down Set: First Set Last Week 1: OH Press
Warm-up
Work Sets
Joker
Down Set
40% x 5
85% x 5+
90% x 5
65% x AMRAP
50% x 3
75% x 5
95% x 5
60% x 3
65% x 5
100% x 5 105% x 5 110% x 1
Close
50% x 10
Grip BP
60% x 10 70% x 10
Lats
3 sets
10-20x
Upper B.
3 sets
10-20x
Tri/Bicep
3 sets
10-20x
Deadlift
Warm-up
Work Sets
Joker
Down Set
40% x 5
85% x 5+
90% x 5
65% x AMRAP
50% x 3
75% x 5
95% x 5
60% x 3
65% x 5
100% x 5 105% x 5 110% x 1
Front
50% x 10
Squat or
60% x 10
SSB
70% x 10
Hamstring
10-20x
Lower B.
10-20x
Abs
10-20x
Warm-up
Work Sets
Joker
Down Set
Bench
40% x 5
85% x 5+
90% x 5
65% x AMRAP
Press
50% x 3
75% x 5
95% x 5
60% x 3
65% x 5
100% x 5 105% x 5 110% x 1
Incline
50% x 10
Press
60% x 10 70% x 10
Lats
10-20x
Upper B.
10-20x
Tri/Biceps
10-20x
Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
85% x 5+
90% x 5
65% x AMRAP
50% x 3
75% x 5
95% x 5
60% x 3
65% x 5
100% x 5 105% x 5 110% x 1
Stiff Leg
50% x 10
Deadlifts
60% x 10 70% x 10
Hamstring
10-20x
Lower B.
10-20x
Abs
10-20x
Week 2: OH Press
Warm-up
Work Sets
Joker
Down Set
40% x 5
90% x 3+
95% x 3
70% x AMRAP
50% x 3
80% x 3
100% x 3
60% x 3
70% x 3
105% x 3 110% x 3 115% x 1
Close
65% x 8
Grip BP
75% x 8 85% x 6
Lats
3 sets
10-20x
Upper B.
3 sets
10-20x
Tri/Biceps
3 sets
10-20x
Deadlift
Warm-up
Work Sets
Joker
Down Set
40% x 5
90% x 3+
95% x 3
70% x AMRAP
50% x 3
80% x 3
100% x 3
60% x 3
70% x 3
105% x 3 110% x 3 115% x 1
Front
65% x 8
Squat or
75% x 8
SSB
85% x 6
Hamstring
3 sets
10-20x
Lower B
3 sets
10-20x
Abs
3 sets
10-20x
Warm-up
Work Sets
Joker
Down Set
Bench
40% x 5
90% x 3+
95% x 3
70% x AMRAP
Press
50% x 3
80% x 3
100% x 3
60% x 3
70% x 3
105% x 3 110% x 3 115% x 1
Incline
65% x 8
Press
75% x 8 85% x 6
Lats
3 sets
10-20x
Upper B.
3 sets
10-20x
Tri/Biceps
3 sets
10-20x
Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
90% x 3+
95% x 3
70% x AMRAP
50% x 3
80% x 3
100% x 3
60% x 3
70% x 3
105% x 3 110% x 3 115% x 1
Stiff Leg
65% x 8
Deadlift
75% x 8 85% x 6
Hamstring
3 sets
10-20x
Lower B.
3 sets
10-20x
Abs
3 sets
10-20x
Week 3: OH Press
Warm-up
Work Sets
Joker
Down Set
40% x 5
95% x 1+
100% x 5
75% x AMRAP
50% x 5
85% x 3
105% x 5
60% x 3
75% x 5
110% x 5 115% x 3 120% x 1
Close
70% x 5
Grip BP
80% x 5 90% x 5
Lats
3 sets
10-20x
Upper B.
3 sets
10-20x
Tri/Biceps
3 sets
10-20x
Deadlift
Warm-up
Work Sets
Joker
Down Set
40% x 5
95% x 1+
100% x 5
75% x AMRAP
50% x 5
85% x 3
105% x 5
60% x 3
75% x 5
110% x 5 115% x 3 120% x 1
Front
70% x 5
Squat or
80% x 5
SSB
90% x 5
Hamstring
3 sets
10-20x
Lower B.
3 sets
10-20x
Abs
3 sets
10-20x
Warm-up
Work Sets
Joker
Down Set
Bench
40% x 5
95% x 1+
100% x 5
75% x AMRAP
Press
50% x 5
85% x 3
105% x 5
60% x 3
75% x 5
110% x 5 115% x 3 120% x 1
Incline
70% x 5
Press
80% x 5 90% x 5
Lats
3 sets
10-20x
Upper B.
3 sets
10-20x
Tri/Biceps
3 sets
10-20x
Squat
Warm-up
Work Sets
Joker
Down Set
40% x 5
95% x 1+
100% x 5
75% x AMRAP
50% x 5
85% x 3
105% x 5
60% x 3
75% x 5
110% x 5 115% x 3 120% x 1
Stiff Leg
70% x 5
Deadlift
80% x 5 90% x 5
Hamstring
3 sets
10-20x
Lower B.
3 sets
10-20x
Abs
3 sets
10-20x
Week 4: Deload
1/3/2015 10:19:00 AM Beyond 531 Characteristics: 5/3/1 Pyramid A great way to get more volume into your training. In this variation, you do the normal 5/3/1 sets and reps each week and work yourself back down. I highly recommend going for a PR on the top set and the last set. If you want to push yourself you can also go for max reps on all the down sets. *max reps doesn’t equal failure or bad form Week 1
Week 2
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
75% x 5
80% x 3
85% x 3
65% x 5+
70% x 3+
75% x 5+
Characteristics: First Set Last Just like the pyramid variation, this variation is allows you to get more volume while hitting high reps. It is also great for those with limited weight room time, who want to hit the main lifts and get out. Also, the first set last is great to do for couple of cycles and try to hit the last set for 20 reps, especially on the squat. Week 1
Week 2
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
65% x AMRAP
70% x AMRAP
75% x AMRAP
Characteristics: First Set Last (Multiple Sets) In this variation, perform the first set for multiple sets of 5-8 reps. I recommend doing 3-5 sets. When combined with the Jokers Sets it combines the PR set, heavier weights and lighter back-off sets. This seems to be the magic bullet that gives lifters the volume without the soreness of ‘Boring But Big’. Week 1
Week 1
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
3-5 sets of 5-8 reps @
3-5 sets of 5-8 reps @
3-5 sets of 5-8 reps @
65%
70%
75%
Characteristics: First Set Last (Rest Pause) This variation is only used for the upper body lifts. After the main sets, drop down to your first set and perform a rest/pause set. You do 3 sets in 1. Perform an all out set of an exercise, rest briefly, then repeat it with the same weight, rest briefly again, and perform the last set. Rest 20-30 seconds Week 1
Week 1
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
Rest pause @ 65%
Rest pause @ 70%
Rest Pause @ 75%
Characteristics: First Set Last (Pause Squats and Benches) This is a great way for a lifter to learn how to stay tight in the hole of a squat or at the bottom of the bench press. Perform the normal 5/3/1 sets and reps, after your last set, do the first set again but for 3-5 sets of 3-5 reps of pause squats and bench. Week 1
Week 1
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
Pause 3-5 sets for 3-5
Pause 3-5 sets for 3-5
Pause 3-5 sets for 3-5
reps @ 65%
reps @ 65%
reps @ 65%
Characteristics: 5/3/1 Strength Phase You are going to switch weeks 1 and 2. On weeks 1 and 3, you work up to a single. This single is done with YOUR TRAINING MAX. you can do max reps on the last set if it fits your program and objective. On the second week, just do the required reps, do not perform a single. There are 2 parts: Part 1:
Week 1
Week 1
Week 3
70% x 3
65% x 5
75% x 5
80% x 3
75% x 5
85% x 3
90% x 3+
85% x 5+
95% x 1+
1 x 1 @ TM
1 x 1 @ TM
Part 2: Week 1
Week 1
Week 3
70% x 3
65% x 5
75% x 5
80% x 3
75% x 5
85% x 3
90% x 3+
85% x 5+
95% x 1+
1 x AMRAP @ TM
1 x AMRAP @ TM
Characteristics: 5/3/1 and Dynamic Work In general, if you perform the dynamic work prior to the main work, take more time between sets. This will minimize the fatigue. If you do the dynamic work after the main work, you can put a stopwatch on yourself and shorten the rest periods. The first variation primes your body for better dynamic work and the second variation uses the dynamic work to prime your body for heavier work. One thing that might help is to do a couple sets of the dynamic work first. If you feel fast and strong, work up and do the main work. If you still feel slow and weak, keep doing the dynamic work until you feel prime and ready. Variation 1: for squat, bench and press Week 1
Week 1
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
Dynamic Work: 8 sets
Dynamic Work: 8 sets
Dynamic Work: 8 sets
of 3 OR 5 sets of 5 @
of 3 OR 5 sets of 5 @
of 3 OR 5 sets of 5 @
70%
70%
70%
Week 1
Week 1
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
Variation 1: deadlift
Dynamic Work: 5 sets
Dynamic Work: 5 sets
Dynamic Work: 5 sets
of 2-5 @ 70%
of 2-5 @ 70%
of 2-5 @ 70%
Variation 2: for squat, bench and press This is doing the dynamic work prior to the main work. Week 1
Week 1
Week 3
Dynamic Work: 8 sets
Dynamic Work: 8 sets
Dynamic Work: 8 sets
of 3 OR 5 sets of 5 @
of 3 OR 5 sets of 5 @
of 3 OR 5 sets of 5 @
70%
70%
70%
80% x 1
80% x 1
85% x 1
85% x 5+
90% x 3+
95% x 1+
Week 1
Week 1
Week 3
Dynamic Work: 5 sets
Dynamic Work: 5 sets
Dynamic Work: 5 sets
2-5 @ 70%
2-5 @ 70%
2-5 @ 70%
80% x 1
80% x 1
85% x 1
85% x 5+
90% x 3+
95% x 1+
Variation 2: deadlift
Characteristics: Boring But Big BBB assistance program is by far the most popular and most used. BBB is simple: do 5 sets of 10 reps @ 50% of your TM. You may want to do a 6week prep of 5 sets of 10 reps with 30-40% of your TM. Template 1: Day one
Day two
Day three
Day four
Press: 5/3/1
Deadlift: 5/3/1
Bench: 5/3/1
Squat: 5/3/1
Press: 5x10
Deadlift: 5x10
Bench: 5x10
Squat: 5x10
Lat work: 5x10
Abs
Lat work: 5x10
Abs
Day one
Day two
Day three
Day four
Press: 5/3/1
Deadlift: 5/3/1
Bench: 5/3/1
Squat: 5/3/1
Bench: 5x10
Squat: 5x10
Press: 5x10
Deadlift: 5x10
Lat work: 5x10
Abs
Lat work: 5x10
Abs
Template 2:
BBB Prep Phase/Program: Week
Work Sets
BBB Sets
1
3x5
5x10 @ 30-40%
2
3x3
5x10 @ 30-40%
3
5/3/1
5x10 @ 30-40%
4
3x5
5x10 @ 30-40%
5
3x3
5x10 @ 30-40%
6
5/3/1
5x10 @ 30-40%
7
Deload
Delaod *
8
3x5
5x10 @ 50%
9
3x3
5x10 @ 50%
10
5/3/1
5x10 @ 50%
11
3x5
5x10 @ 50%
12
3x3
5x10 @ 50%
13
5/3/1
5x10 @ 50%
* any of the following deloads can be used: - work sets of the 5/3/1 deload - work sets of the 5/3/1 deload and 5x10 @ 50% - work sets of the deload and 3x10 @ 50% - work sets of the deload and 5x5 @ 50% Characteristics: BBB Variation 1 If you lack the necessary balls, don’t even attempt this. This is a program where you must be willing to eat and sleep in order to recover from these workouts. This variation is very simple: perform 5x10 sets with the weight that you performed for this first work set of the day. Week 1
Week 1
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
5 sets of 10 reps @
5 sets of 10 reps @
5 sets of 10 reps @
65%
70%
75%
For this variation, I can only recommend that you use template one. Here is the 6-week program: Weeks
Work Sets
BBB Sets
1
3x5
5 sets of 10 reps @ 65%
2
3x3
5 sets of 10 reps @ 70%
3
5/3/1
5 sets of 10 reps @ 75%
4
3x5
5 sets of 10 reps @ 65%
5
3x3
5 sets of 10 reps @ 70%
6
5/3/1
5 sets of 10 reps @ 75%
Characteristics: BBB Variation 2 This much easier variation of the BBB program, but still very challenging. This is also great way to get some more work in, get some necessary hypertrophy work and still make some personal records. Week 1
Week 1
Week 3
65% x 5
70% x 3
75% x 5
75% x 5
80% x 3
85% x 3
85% x 5+
90% x 3+
95% x 1+
5 sets of 10 reps @
5 sets of 8 reps @ 70%
5 sets of 5 reps @ 75%
65% BBB, 6 Week Challenge Here is the 6-week program mapped out in its entirely. Push the last set of the 5/3/1 sets every week. BBB percentages are based on your TM. Weeks
Work Sets
BBB Sets
1
3x5
5 sets of 10 reps @ 50%
2
3x3
5 sets of 10 reps @ 50%
3
5/3/1
5 sets of 10 reps @ 60%
4
3x5
5 sets of 10 reps @ 60%
5
3x3
5 sets of 10 reps @ 70%
6
5/3/1
5 sets of 10 reps @ 70%
BBB, 5x5 Variation A good way to put this into your training is to start with the BBB program for 6 weeks and then go right into the 5x5 BBB variation after the deload. Week
Work Sets
BBB Sets
1
3x5
5 sets of 10 reps @ 50%
2
3x3
5 sets of 10 reps @ 50%
3
5/3/1
5 sets of 10 reps @ 50%
4
3x5
5 sets of 10 reps @ 50%
5
3x3
5 sets of 10 reps @ 50%
6
5/3/1
5 sets of 10 reps @ 50%
7
Deload
Deload
8
3x5
5 sets of 5 reps @ 80%
9
3x3
5 sets of 5 reps @ 80%
10
5/3/1
5 sets of 5 reps @ 80%
11
3x5
5 sets of 5 reps @ 80%
12
3x3
5 sets of 5 reps @ 80%
13
5/3/1
5 sets of 5 reps @ 80%
BBB, 5x3 Variation Like the 5x5 variation, this one does not use the 5x10 standard. Rather, it uses 5x3 at 90% of your training max. Week
Work Sets
BBB Sets
1
3x5
5 sets of 10 reps @ 50%
2
3x3
5 sets of 10 reps @ 50%
3
5/3/1
5 sets of 10 reps @ 50%
4
3x5
5 sets of 10 reps @ 50%
5
3x3
5 sets of 10 reps @ 50%
6
5/3/1
5 sets of 10 reps @ 50%
7
Deload
Deload
8
3x5
5 sets of 5 reps @ 80%
9
3x3
5 sets of 5 reps @ 80%
10
5/3/1
5 sets of 5 reps @ 80%
11
3x5
5 sets of 5 reps @ 80%
12
3x3
5 sets of 5 reps @ 80%
13
5/3/1
5 sets of 5 reps @ 80%
14
Deload
Deload
15
3x5
5 sets of 3 reps @ 90%
16
3x3
5 sets of 3 reps @ 90%
17
5/3/1
5 sets of 3 reps @ 90%
18
3x5
5 sets of 3 reps @ 90%
19
3x3
5 sets of 3 reps @ 90%
20
5/3/1
5 sets of 3 reps @ 90%
BBB, 5x1 Variation You will build up to this over 27 weeks.
Week
Work Sets
BBB Sets
1
3x5
5 sets of 10 reps @ 50%
2
3x3
5 sets of 10 reps @ 50%
3
5/3/1
5 sets of 10 reps @ 50%
4
3x5
5 sets of 10 reps @ 50%
5
3x3
5 sets of 10 reps @ 50%
6
5/3/1
5 sets of 10 reps @ 50%
7
Deload
Deload
8
3x5
5 sets of 5 reps @ 80%
9
3x3
5 sets of 5 reps @ 80%
10
5/3/1
5 sets of 5 reps @ 80%
11
3x5
5 sets of 5 reps @ 80%
12
3x3
5 sets of 5 reps @ 80%
13
5/3/1
5 sets of 5 reps @ 80%
14
Deload
Deload
15
3x5
5 sets of 3 reps @ 90%
16
3x3
5 sets of 3 reps @ 90%
17
5/3/1
5 sets of 3 reps @ 90%
18
3x5
5 sets of 3 reps @ 90%
19
3x3
5 sets of 3 reps @ 90%
20
5/3/1
5 sets of 3 reps @ 90%
21
Deload
Deload
22
3x5
5 sets of 1 rep @ TM
23
3x3
5 sets of 1 rep @ TM
24
5/3/1
5 sets of 1 rep @ TM
25
3x5
5 sets of 1 rep @ TM
26
3x3
5 sets of 1 rep @ TM
27
5/3/1
5 sets of 1 rep @ TM
Remember that at no time would you ever not go for a PR on the last set of the 5/3/1 work sets. In other words, if you cant set a PR, then perform your BBB sets, you had best pick another physical pursuit. BBB, 13 Week Challenge
This 13 week challenge combines all of the BBB challenges into one condensed program. This is ideal for people who don’t want to spend half of the year doing the BBB program, or its variations. Week
Work Sets
BBB Sets
1
3x5
5 sets of 10 reps @ 50%
2
3x3
5 sets of 10 reps @ 50%
3
5/3/1
5 sets of 10 reps @ 60%
4
3x5
5 sets of 10 reps @ 60%
5
3x3
5 sets of 10 reps @ 70%
6
5/3/1
5 sets of 10 reps @ 70%
7
Deload
Deload
8
3x5
5 sets of 5 reps @ 80%
9
3x3
5 sets of 5 reps @ 80%
10
5/3/1
5 sets of 3 reps @ 90%
11
3x5
5 sets of 3 reps @ 90%
12
3x3
5 sets of 1 rep @ TM
13
5/3/1
5 sets of 1 rep @ TM
BBB, The Rule of 50 This is a variation of BBB that after the work set, drop down and repeat the first work set. The only difference is that you try to get a total of 50 reps by any means necessary. This could mean 5x10, or 10x5; the reps can vary on each set. The point is to get a total of 50 reps with the first work set of the day. The key is not burning yourself out in one or two sets. Weeks
Work Sets
BBB Sets
1
3x5
50 reps @ 65%
2
3x3
50 reps @ 70%
3
5/3/1
50 reps @ 75%
4
3x5
50 reps @ 65%
5
3x3
50 reps @ 70%
6
5/3/1
50 reps @ 75%
1/3/2015 10:19:00 AM Beyond 5/3/1 5/3/1 and the Fatherland German Volume Training is nothing more than doing 10 sets of 10 reps with an exercise. This is a combination of the 5/3/1 program and GVT. The combination of the two is pretty easy to figure out. Here are two versions of GVT that you can use: Template 1: Day 1
Day 2
Day 3
Day 4
Press: 5/3/1
Deadlift: 5/3/1
Bench: 5/3/1
Squat: 5/3/1
Press: 10x10
Deadlift: 10x10
Bench: 10x10
Squat: 10x10
Lat Work: 10x10
Abs
Lat Work: 10x10
Abs
Template 2: Is the switching of the supplemental exercises. For example, instead of doing 5/3/1 set of squat and then another squat for 10x10; you would just do a squat 5/3/1 work sets and then a deadlift 10x10. You can use whatever percentages you think you can handle with the GVT work. You don’t have to stick with a particular weight for all 10 sets, you may have various ramping methods. I suggest, however, starting light and possibly just doing this for one cycle may be a good start. 5/3/1 SVR Training it combines higher volume training, rep records and the use of heavy singles. The first week is the 3x3 week, and you will perform the last set of the day (at 90% of your TM) and try to set a new rep record. The second week is done for 5x5. The third week is the 5/3/1 week. You don’t 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 1
Week 2
Week 3
70% x 3
65% x 5
75% x 5
80% x 3
75% x 5
85% x 3
90% x 3+
85% x 5+
95% x 1+
Try new rep record, go
75% x 5
Keep working up for 3-5
for broke.
65% x 5+
singles. Attempt new
max if you feel good. Joker Sets Training I believe that the Joker Sets should always be in your training program. If your goal is to get stronger, these three things should be present in your training:
PR sets
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.
90% training max
5/3/1 and Joker sets are largely based on the idea of the Bulgarian style of training not on classic periodization. Joker sets are simple – after you push the last set (always push last set for a PR, no matter what), increase 5 or 10% from the last set and perform 5, 3 or 1 rep (depending on the week). Keep increasing by 5-10% 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. Week 1
Week 2
Week 3
%
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
110
1
120
1
you may want to cap your last sets, the PR sets, at 10 reps (or whatever you feel is best for you). I usually cap the pr sets at 10, 8 or 5 reps. One of the best ways to approach your training and your joker sets is this: take short breaks between training. This is how you would break up your training day if its your 3x3 and TM is 500 pounds: Warm-up: Bar x 5 reps 135 x 5 reps 185 x 5 reps
235 x 5 reps 285 x 3 reps 335 x 1 reps 350 x 3 400 x 3 450 x 5 (PR set)
Take a 5-10 minute break
500 x 3 reps 525 for 1 rep
Take a 5-10 minute break
3-5 sets of 8 reps at 350 Using Supersets for the Upper Body Here is an example of how to superset exercises with Joker Sets. This is ideal for people who are short on time and don’t want to screw around with a ton of assistance work. This training example is for the bench, the 3x3 week and a training max of 300 pounds: Warm-ups: Bar x 10 reps 95 x 5 reps 125 x 5 reps 155 x 3 reps 185 x 3 reps
all warm-up sets supersetted with band pull-aparts for 20 reps (5 sets of 20)
Workout: 210 x 3 reps 240 x 3 reps 270 x 7 reps (PR set)
all workout sets supersetted with dumbbell rows for 10-20 reps (3 sets of 10-20)
Joker sets: 300 x 3 reps 330 x 2 reps 360 x 1 rep
all joker sets supersetted with chin-ups for 10 reps (3 sets of 10)
First Set Last: 3 sets of 8 reps with 210
all sets are supersetted with barbell for 10 reps (3 sets of 10)
1/3/2015 10:19:00 AM Beyond 5/3/1 The new program has a base to it, and from that base you choose your own adventure. Like the 5/3/1 program, you have a training max and set PR’s, but this program is wrapped in heavier weights, more volume and endless possibilities. This is not for the casual lifter. If you want to be strong without excuses, this is for you. Increase your training max by 10 pounds on the squat and deadlift and 5 pounds on the bench and press; this is very much like the 5/3/1 program. For the deadlift, I highly recommend cutting out the down sets or doing fewer reps instead of doing 5-8 reps, do 2-3 reps for the down sets. Always remember that the general base of the program is working up to your TM for a PR set. After that, either work up to singles with Joker sets and/or down sets at 70-75%. Assistance work is whatever you want it to be – remember to lift for balance, hypertrophy, to strengthen weak areas and to complement the four main lifts. Base of Beyond 5/3/1 Begin this program with a training max of 85% of your best training 1RM or use the max calculator to find your estimated max. (weight lifted x reps x o.o333 + weight lifted) Program base (all percentage are based on training max) Day
Percentage
reps
10%
x 3-5 reps
20%
x 3-5 reps
30%
x 3-5 reps
40%
x 3-5 reps
50%
x 3-5 reps
60%
x 3-5 reps
70%
x 1-3 reps
80%
x 1-3 reps
90%
x1
100%
x 1 or a PR set
Note: the PR set is not for max reps, rather it is for a rep PR. Whether or not you do a PR set or a single a 100% up to you. Option 1: Perform singles at 5-10% increases (joker sets). Since your TM is 100%, your joker sets could be 105, 110,115, or 120%. How many joker sets you do is up to you Option 2: This can, and should be combined with joker sets. Simply perform 3-5 sets of 5-8 reps at 70-75% of your TM, after you complete joker sets. Option 3: This is a slight variation of the base/joker/down set but another way to approach training. You will not perform a PR set on you 100% in the base program. In the joker set portion, you will go to 105-110% and perform a PR set (do as many reps as needed for a PR). After that, perform a down set with 70-75% for 3-5 sets for 5-8 reps. Option 4: This option is if your having a bad day and need to work up again. If you need a few more set to reset your body and mind, then this will help you. Day
Percentage
reps
10%
x 3-5 reps
20%
x 3-5 reps
30%
x 3-5 reps
40%
x 3-5 reps
50%
x 3 reps
60%
x 3 reps
70%
x 1 rep
80%
x 1 rep
90%
x 1 rep
100%
x 1 rep (no PR set)
70%
x1
80%
x1
90%
x1
100%
x 1 (PR set)
Note: after this PR set, you can try to work up to a joker sets OR do your down sets at 70-75%. Option 5: Going to a true max. this combines a true max (for that day), the PR set and the down sets in one training session. - in the base program: you will work up to a TM set for 1 rep (no PR), then proceed to joker sets for a true max. after completion, the first set in the down sets is the TM set for a PR set then drop it down to 70-75% for 3-5 sets for 5-8 reps. Option 6: This option is when you feel like crap. You cant set a PR for the day but want to lift heavy. You perform the base program with TM set for just 1 rep and repeat at 70% and continue for 1 rep until your second TM set. Note: after this you are free to do down sets at 70-75% if you feel like you need the extra work. Option 7: Deload This is only done when you need it. I recommend only doing it every 6 weeks or so. You simply work up to your TM for a single and move one. *for the deadlifts, I highly recommend cutting out the down sets or doing fewer reps. Instead of doing 5-8 reps do 2-3 reps for the downs sets (done at 70-75%) Training Templates (that you may use) Option 1: Monday
Tuesday
Thursday
Friday
Deadlift/press
Squat/bench
Deadlift/press
Squat/bench
Option 2: Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Squat
Bench or
Squat/deadlift Bench or
press
Squat
press
Bench or press
Option 3: Monday
Wednesday
Friday
Squat – DL
Squats – TM
Squat – DL
Bench Press – TM
DB Bench – 5sets
Press – TM
Rows – 5 sets
Rows – 5 sets
Deadlift – TM
Notes: TM = training max pr, joker and down sets; DL = deload Spinal Tap Training: This fits into a 6-week training cycle. I have used this variation with some lifters and they have made great gains, but their bodies and minds were ready for this training. Bodies felt like shit, but they made gains. The one big difference with this variaton is hat the last set is not taken to a PR. What I do is use the joker sets at ANY time during the training to work up to a heavy single, triple or set of five. The basics of this program is that you will perform all three weeks of the 5/3/1 training cycle in one training day. DO NOT GO FOR MAX REPS. Percentages
reps
30 warm
5
40 warm
5
50 warm
3
60 warm
3
70 3 week
3
80 3 week
3
90 3 week
3
75 531 week
5
85 531 week
3
95 531 week
1
65 5 week
5
75 5 week
5
85 5 week
5
* you could do another variation where the basics of this program is the same except you perform reps of 3 for every work sets within the training day, regardless of the percentages used. This variation is probably best for
the deadlift too.
1/3/2015 10:19:00 AM 5’s Progression (beginners and Advanced) used exclusively for big assistance lifts, possible replacement of the Simplest Strength Template. The 5’s progression can be used for the main lifts as well, which is great for the beginners that require more reps. The same “start light/progress slowly” principle applies and the 5-10 pounds increments too. Week 1
Week 2
Week 3
65% x 5
70% x 5
75% x 5
75% x 5
80% x 5
85% x 5
85% x 5
90% x 5
95% x 5
* with beginners, I highly recommend that you set the training max fairly low and simply use the joker sets (in 10% increments of 5 reps) to help the athlete build up their confidence and add in some extra work when their form and strength dictates it. 28 Weeks of Training here is a simple 28 week program using the 5/3/1 variations. It gives you a solid template for half of the training year. Remember: appropriate training max, progress slow and set PR’s. Weeks 1-6
Rep maxes = last set first 3+ reps @ 90% 70% x AMRAP (rest pause on UB)
Week 7
Deload
Weeks 8-13
Rep maxes + up/down ladder 3+ reps at 90% 3 reps at 80% 3+ reps at 70%
Week 14
Deload
Week 15-20
Rep maxes + TM for max reps 3+ reps at 90% TM x AMRAP
Week 21
Deload
Week 22-27
Rep maxes + joker sets 90 x 3+ 100 x 3
110 x 3, etc. Advanced 5/3/1 Usually people who have used this program have previously used the 531 and 531 powerlifting variation. The sets and reps are all based on Prilepin’s chart. To make it simpler, Prilepin determined what the best reps are, at a given percentage, to ensure that both strength and speed are developed. Percentage of max
Number of repetitions
Number of lifts (total)
70
3-6
18
80
2-4
15
90
1-2
10 snatch 7 clean and jerk
A few liberties with the chart have been taken to create the Advanced 531 program. I want to combine strength and speed while keeping the advanced lifter’s body and mind fresh. Start with 90% of your max. you will progress the same after every threeweek cycle (5 for upper and 10 for lower). If you plan on doing power cleans, increase it by 5 pounds. No extra reps are done on any sets – just do the reps as outlined in the program. - week 1: 5x5 @ 75% - week 2: 5x3 @ 85% - week 3: 5x1 @ 95% - week 4: (deload, optional) 3x5 @60-70% when using the Advanced 531 program, your form noticeably improves and you become faster as the sets go on. This is a huge advantage for dialling in your form and gaining confidence. Assistance work for Strength Phase: 5’s progression this is very easy to do ad to program. Simply use the normal 531 percentages and do 3x5 reps for all the weeks. This is shown below: Week one
Week two
Week three
5 reps at 65%
5 reps at 70%
5 reps at 75%
5 reps at 75%
5 reps at 80%
5 reps at 85%
5 reps at 85%
5 reps at 90%
5 reps at 95%
use the same exercise for the squat and the pressing variation – allowing you to do 6 total workouts for each lift, which means that you will go through two 531 cycles. Use a training max for each of these lifts. I recommend using 85-90% of your actual max. Simplest Strength Template (SST) You will have to test yourself on these lifts that you will use on this template. Most of the exercises chosen should be variations to one of the main exercises, which aid in mechanical and muscular inefficiencies.
Week one: 50% x 10, 60% x 10, 70% x 10
Week two: 60% x 8, 70% x 8, 80% x 6
Week three: 65% x 5, 75% x 5, 85% x 5
Week four: 40% x 5, 50% x 5, 60% x 5
If your doing a powerlifting 531, then this would be the template:
Week one: 60% x 8, 70% x 8, 80% x 6
Week two: 50% x 10, 60% x 10, 70% x 10
Week three: 65% x 5, 75% x 5, 85% x 5
Week four: 40% x 5, 50% x 5, 60% x 5
Will only do one assistance lift. Training for strength is a marathon not a sprint. I have paired the squat day with an assistance pulling movement, the deadlift with a squatting exercise, the press with a supine press and the bench press with an elevated press. Assistance lifts need to be easily loadable and always done with the 90% rule. These lifts could include: front squat or safety squat bar, straight leg deadlift or good mornings, and close grip bench or incline press. These have the highest carryover to the major lifts. For basic barbell movements, these are always great for being strong. Barbell rows are great but I believe that high rep db rows (Kroc Rows) are better for grip and upper back strength. Do not change the big assistance lifts. Stick with one for at least 3-4 cycles and change if you’d like. You have to stick with them in order to see progress. As long as you are consistent and you program it correctly, you will get stronger. Squatting Exercises
Pulling Exercises
Pressing Exercises
Front squat
Straight leg deadlift
Log press
Safety bar squat
Good morning
Log bench press
Box squat
Trap bar deadlift
Close grip bench press
Rack/block deadlift
Football bar bench press Football bar press Incline press Floor press 2 board press
5/3/1 and Rest-Pause Training a lifter will perform a movement, lets use the press as an example, and perform an all-out set at a given weight. After this all out set, he will take 10-15 breaths and perform the press again with the same weight, obviously for less reps, to failure. He will rack the bar, take another 10-15 breaths and do another set to failure. (Press – 155x10 reps, 10-15 breaths, 4 reps, 1015 breaths, 2 reps)
You do not rest-pause the deadlift and the squat
There are four rules I want everyone to follow when attempting this sort of training: 1. you will eat to grow – this is not the time to be on a cutting diet or be in a caloric deficit. 2. have a spotter 3. you have to do some kind of cardio work 4. you have to start at 90% of your true max. S.S.S. – Singles, Speed, and Size The training days per week are up to you. I highly recommend taking 1 or 2 days/between sessions. Like the original 531, your TM begins at 90% of you 1RM. For every weight training workout that you do, you must do one recovery session. Your recovery session must be taken as seriously as your weight training. Deloads are done by how you feel and are up to you. A deload week is simply doing the main lifts for 3 sets of 5 reps at 70% and little to no assistance work. You will not do the 5x10 training during a deload. Here is a template: Speed
Box jumps, hurdle jumps, long jumps, jump rope, med ball throws
Strength
5 singles at 90%+ of your training max
Size
Hypertrophy phase: 5 sets of 10 reps at 50% of your TM. Strength phase: choose any one of these assistance templates – simplest strength template, 5’s progression or 3x5.
Speed: The best ways to do this are simple: throw objects, jump over and onto things and learn how to do short bursts of sprints. These include box jumps (easiest), hurdle jumps, jumping over boxes/cones, jumping for distance and jumping for height. Throwing med balls overhead (forward and backwards), from the knees, chest passes, single arm throws are all great ways of linking the upper and lower body to one cohesive unit. 10-20 yard sprints done from a variety of starting positions are great for developing body awareness and explosiveness. As a reference, I like to perform about 30 reps per session. This can divided any way you see fit. 10 jumps, 10 throws, 10 starts
Strength: Perform 5 singles at 90% of your TM. You can choose to work up heavier than 90% but you don’t want to miss the weight. You can also do more than 5 singles. The minimum is 5 sets of 1 rep at 90%.
Size: For hypertrophy phase of this program, I recommend doing 5 sets of 10 reps at around 50%. I also recommend having a training max for each exercise you do. You don’t have to do all the sets at one weight; you can pyramid up or down depending on how you feel.
Squat
Deadlift
Bench Press/Press
Box squat
Good morning (light
DB pressing (flat,
weight)
incline, standing)
Front squat
Straight leg deadlift
Incline press
Safety squat bar
Snatch grip deadlift
Floor press
Leg press
Deficit deadlift
Football bar (flat, incline, standing)
Hack squat
Trap bar
Board press (various
boards) One-leg movements (lunge, step ups, Bulgarian)
Rack pull
Weighted dips
1/3/2015 10:19:00 AM
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