531 Variations

March 30, 2019 | Author: jack | Category: Strength Training, Self Care, Physical Exercise, Hobbies, Individual Sports
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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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