Beyond 531 Program 1.1 -1.4
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Beyond 5/3/1 Program 1.1-1.4 By Jim Wendler
Compiled by Johan Hildebrand
Compiled by Johan Hildebrand
1.4
Compiled by Johan Hildebrand
Compiled by Johan Hildebrand
Beyond 5/3/1 Training
Program Notes Compiled by Johan Hildebrand • This is a 20 week program designed to raise your squat, deadlift, Bench and Press. • All Percantages are based on your Training Max ™ • Training Max is based on 90 % of your current 1 RM • You must have a TM for the Squat, deadlift, Bench and Press • Weight vest walking is essential for conditioning, as well as back, abdominal and upper back work. There is no substitue
• ALL BENCH PRESSING MUST BE PAUSED. It doesn't have to be a competition pause, but it should not be a "touch and go" lift • Belt can be worned for all sets excepts 5x5 and 5x3 work • You will need to learn Joe Defranco Agile 8,which you have to do prior to every workout • All work sets should be done with a controlled (BUT NOT SLOW) eccentric phase and an explosive concentric phase • All four phases are based on Jim Wendler 5/3/1 training
• For each Phase, TM for Deadlift and Squat is increased by 5 kg. For Bench and Press, 2.5 Do not, increase more! • If you fail to complete sets at prescribed weight, lower your TM for that specific lift
• In Phase 3, work your way up to a TM x Rep PR, do not start with with TM straight a your warm-up sets!
WARM-UP Before starting your work sets, warm-up using the below numbers (Base on your TM) 1x5 40% 1x5 50% 1x3 60%
Joker set After you push the last set ( always push that last set for a rep 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 5 or 10 % until you feel that you cannot make that requisite reps. Once you cannot get the reps.
Beyond 5/3/1 Training
You are free to keep adding 10% jumps for singles. THIS IS UP TO YOU AND HOW YOU FEEL THAT D
Beyond 5/3/1 Training
Bench and Press.
abdominal and
a competition pause,
rior to every workout
centric phase and
Bench and Press, 2.5kg
that specific lift
ith with TM straight after
what) Increase . Keep increasing annot get the reps.
OW YOU FEEL THAT DAY!
Beyond 5/3/1 Training
Exercise 1RM TM
Squat 165 148.5
Bench 145 130.5
Deadlift 202.5 182.7
Press 80 72
Week 1 Day 1 Monday Warmup
Agile 8 Box jumps 5x3 Squats 104 x3 Strength 119 x3 Reps done 134 x3+ (rep pr) Pull-ups 50 reps total Assistance Side bend 2x25 work Triceps pushdown 3x 15-25
Bench press 98 5x5
Day 2 Wednesday Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift 128 x3 Strength 147 x3 reps done 165 x3+ (rep pr) Barbell curls 3x10 Assistance back raises ( bodyweight) 3x10-15 work Band pull-apart / face pull 100 reps Warmup
Press 54 5x5
Day 3 Friday Warmup
Strength
Agile 8 Standing long Jump (stick landings) 3x5 squat 112 5x5 (60s rest b/t sets)
Pull-ups Assistance Side bend work Triceps pushdown
If not, box jumps Bench press 92 x3 105 x3 118 x3+(rep pr)
50 reps total 2x25 3x 15-25 Weighted walk
Tuesday/Thursday/Saturday
> 3.5 KM
Agile 8
Tuesday/Thursday/Saturday
3x Daily
Week 2 Day 1 Monday Warmup
Strength
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift 138 5 sets x3 (60s rest b/t sets)
Barbell curls Assistance back raises ( bodyweight) work Band pull-apart / face pull
Press 51 x3 58 x3 65 x3+(rep pr)
3x10 3x10-15 100 reps
Day 2 Wednesday Warmup
Agile 8 Box jumps 5x3 squat 97 x5 Strength 112 x5 reps done 127 x5+(rep pr) Pull-ups 50 reps total Assistance Side bend 2x25 work Triceps pushdown 3x 15-25
Bench Press 98 5x5 (60s rest b/t sets)
Day 3 Friday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 119 x5 54 5x5 Strength 138 x5 Reps done (60s rest b/t sets) 156 x5+ (rep pr) Barbell curls 3x10 Assistance back raises ( bodyweight) 3x10-15 work Band pull-apart / face pull 100 reps
Weighted walk Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM 3x Daily
Week 3 Day 1 Monday Warmup
Strength
Agile 8 Standing long Jump (stick landings) 3x5 Squat 112 5x5 (60s rest b/t sets)
Pull-ups Assistance Side bend work Triceps pushdown
If not, box jumps Bench Press 85 x5 98 x5 111 x5+(rep pr)
50 reps total 2x25 3x 15-25
Day 2 Wednesday Warmup
Strength
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift 138 5 sets x3 (60s rest b/t sets)
Barbell curls Assistance back raises ( bodyweight) work Band pull-apart / face pull
Press 47 x5 54 x5 62 x5+(rep pr)
3x10 3x10-15 100 reps
Day 3 Friday Warmup
Strength
Assistance work
Agile 8 Box jumps 5x3 Squat 112 x5 127 x3 142 x1(rep pr) Pull-ups
Reps done 50 reps total
Bench Press 98 5x5 (60s rest b/t sets)
Assistance Side bend work Triceps pushdown
2x25 3x 15-25 Weighted walk Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM 3x Daily
Week 4 Day 1 Monday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 138 x3 54 5x5 Strength 156 x3 Reps done (60s rest b/t sets) 174 x1(rep pr) Barbell curls 3x10 Assistance back raises ( bodyweight) 3x10-15 work Band pull-apart / face pull 100 reps
Day 2 Wednesday Warmup
Strength
Agile 8 Standing long Jump (stick landings) 3x5 Squat 112 5x5 (60s rest b/t sets)
Pull-ups Assistance Side bend work Triceps pushdown
If not, box jumps Bench Press 98 x3 111 x3 124 x1+(rep pr)
50 reps total 2x25 3x 15-25
Day 3 Friday Warmup
Strength
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift 138 5 sets x3 (60s rest b/t sets)
Press 54 x3 62 x3
Strength 69 x1+(rep pr) Barbell curls Assistance back raises ( bodyweight) work Band pull-apart / face pull
3x10 3x10-15 100 reps Weighted walk Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM 3x Daily
Week 5 Day 1 Monday Warmup
Strength
Agile 8 Box jumps 5x3 Squat 112 5x5 (60s rest b/t sets)
Pull-ups Assistance Side bend work Triceps pushdown
Bench Press 98 5x5 (60s rest b/t sets) 50 reps total 2x25 3x 15-25
Day 2 Wednesday Warmup
Strength
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 138 5 sets x3 54 5x5 (60s rest b/t sets) (60s rest b/t sets)
Barbell curls Assistance back raises ( bodyweight) work Band pull-apart / face pull
3x10 3x10-15 100 reps
Day 3 Friday Warmup
Strength
Agile 8 Standing long Jump (stick landings) 3x5 Squat
If not, box jumps Bench Press
Strength
112 5x5 (60s rest b/t sets)
Pull-ups Assistance Side bend work Triceps pushdown
Tuesday/Thursday/Saturday
98 5x5 (60s rest b/t sets) 50 reps total 2x25 3x 15-25 Weighted walk Agile 8
> 3.5 KM 3x Daily
(60s rest b/t sets)
(60s rest b/t sets)
3+(rep pr)
reps done
3+(rep pr)
reps done
Reps done
5+(rep pr)
5+(rep pr)
Reps done
Reps done
1+(rep pr)
Reps done
1+(rep pr)
Beyoind 5/3/1 Training
Week 1 NEW TM Day 1 Monday
Squat Deadlift 154 188 5 5
Bench 133 2.5
Increase in KG/lbs: Agile 8 Box jumps 5x3 Squat Bench Press 108 x3 100 7 sets x 5 Strength 123 x3 (60s rest b/t sets) 139 x3 TM Rep pr side bend 5x5 Assistanc Reps done Side bend 2x25 e work Triceps pushdown 3x 15-25
Press 75 2.5
Warmup
Day 2 Wednesday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 132 x3 56 7 sets x 5 Strength 150 x3 (60s rest b/t sets) 169 x3 TM Rep PR Barbell curls 3x10 Assistanc Note no more than 5 reps! back raises ( bodyweig 3x10-15 e work Reps done Band pull-apart / face p 100 reps
Day 3 Friday Warmup
Agile 8 Standing long Jump (stick landings) 3x5 Squat 116 7 sets x 5 Strength (60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
5x5 2x25 3x 15-25
If not, box jumps Bench Press 93 x3 106 x3 120 x3 TM Rep PR
Weighted walk Tuesday/Thursday/Saturday
> 3.5 KM
Reps done
Beyoind 5/3/1 Training Tuesday/Thursday/Saturday
Agile 8
3x Daily
Week 2 Day 1 Monday Warmup
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift 141 7 sets x 3 Strength (60s rest b/t sets)
Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Press 53 x3 60 x3 68 x3 TM Rep PR
Reps done
Day 2 Wednesday Warmup
Agile 8 Box jumps 5x3 Squat 100 x5 Strength 116 x5 131 x5 TM Rep PR Assistanc Reps done e work
Bench Press 100 7 sets x5 (60s rest b/t sets) Pull-ups Side bend Triceps pushdown
5x5 2x25 3x 15-25
Day 3 Friday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 122 x3 56 7sets x5 Strength 141 x3 (60s rest b/t sets) 160 x3 TM Rep PR Barbell curls 3x10 Assistanc Reps done back raises ( bodyweig 3x10-15 e work Note No more than 5 reps Band pull-apart / face p 100 reps
Beyoind 5/3/1 Training
Tuesday/Thursday/Saturday
Weighted walk Agile 8
> 3.5 KM 3x Daily
Week 3 Day 1 Monday Warmup
Agile 8 Standing long Jump (stick landings) 3x5 If not, box jumps Squat Bench Press 116 7x5 86 x5 Strength (60s rest b/t sets) 100 x5 113 x5 Pull-ups 5x5 TM Rep PR Assistanc Side bend 2x25 e work Triceps pushdown 3x 15-25
Reps done
Day 2 Wednesday Warmup
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift Press 141 7x3 49 x5 Strength (60s rest b/t sets) 56 x5 64 x5 Barbell curls 3x10 TM Rep PR Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Reps done
Day 3 Friday Warmup
Agile 8 Box jumps 5x3 Squats 116 x5 Strength 131 x3 146 x1 TM Rep PR Assistanc Reps done e work
Bench Press 100 7x5 (60s rest b/t sets) Pull-ups Side bend
5x5 2x25
Assistanc e work
Beyoind 5/3/1 Training Triceps pushdown
Weighted walk Agile 8
Tuesday/Thursday/Saturday
3x 15-25
> 3.5 KM 3x Daily
Week 4 Day 1 Monday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 141 x3 56 7x5 Strength 160 x3 (60s rest b/t sets) 179 x1 TM Rep PR Barbell curls 3x10 Assistanc Reps done back raises ( bodyweig 3x10-15 e work Note No more than 5 reps! Band pull-apart / face p 100 reps
Day 2 Wednesday Warmup
Agile 8 Standing long Jump (stick landings) 3x5 Squats 116 7x5 Strength (60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
5x5 2x25 3x 15-25
If not, box jumps Bench Press 100 x5 113 x3 126 x1 TM Rep PR
Reps done
Day 3 Friday Warmup
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift Press 141 7x3 56 x5 Strength (60s rest b/t sets) 64 x3 71 x1
Reps done
Beyoind 5/3/1 Training Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
TM
Weighted walk Agile 8
Tuesday/Thursday/Saturday
Rep PR
> 3.5 KM 3x Daily
Week 5 Day 1 Monday Warmup
Agile 8 Box jumps 5x3 Squat 116 5x5 Strength (60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
Bench Press 100 5x5 (60s rest b/t sets) 50 reps total 2x25 3x 15-25
Day 2 Wednesday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 141 5x3 56 5x5 Strength (60s rest b/t sets) (60s rest b/t sets)
Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Day 3 Friday Warmup
Strength
Agile 8 Standing long Jump (stick landings) 3x5 Squat 116 5x5
If not, box jumps Bench Press 100 5x5
Beyoind 5/3/1 Training Strength
(60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
(60s rest b/t sets) 50 reps total 2x25 3x 15-25
Tuesday/Thursday/Saturday
Weighted walk Agile 8
> 3.5 KM 3x Daily
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyond 5/3/1 Training
Week 1 NEW TM Day 1 Monday Increase in KG:
Squat Deadlift 159 193 5 5
Bench 135.5 2.5
Press 77.5 2.5
Warmup
Agile 8 Box jumps 5x3 Squat TM Rep PR Strength Joker set 111 5x5 Pull-ups Assistanc Side bend e work Triceps pushdown
Reps done
Bench Press 108 5-8 sets x 3 (60s rest b/t sets)
50 reps total 2x25 3x 15-25
Day 2 Wednesday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Reps done Press TM Rep PR 62 5-8 sets x3 Strength Joker set (60s rest b/t sets) 135 5x3 Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Day 3 Friday Warmup
Agile 8 Standing long Jump (stick landings) 3x5 Squats 108 5-8 sets x 3 Strength (60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
If not, box jumps Bench Press TM Rep PR Joker set 95 5x5
50 reps total 2x25 3x 15-25
Weighted walk Tuesday/Thursday/Saturday
> 3.5 KM
Reps done
Beyond 5/3/1 Training Agile 8
Tuesday/Thursday/Saturday
3x Daily
Week 2 Day 1 Monday Warmup
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift 154 5-8 sets x 3 TM Strength (60s rest b/t sets)
Press Rep Pr Joker set 54 5x5
Reps done
Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Day 2 Wednesday Warmup
Agile 8 Box jumps 5x3 Squats TM Rep PR Strength Joker set 111 5x5 Pull-ups Assistanc Side bend e work Triceps pushdown
Reps done
Bench Press 95 5-8 sets x3 (60s rest b/t sets)
50 reps total 2x25 3x 15-25
Day 3 Friday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Reps done Press TM Rep PR 62 5-8 sets x 3 Strength Joker set (60s rest b/t sets) 135 5x3 Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Beyond 5/3/1 Training
Weighted walk Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM 3x Daily
Week 3 Day 1 Monday Warmup
Agile 8 Standing long Jump (stick landings) 3x5 Squats 127 5-8 sets x 5 Strength (60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
If not, box jumps Bench Press TM Rep PR Joker set 95 5x5
Reps done
50 reps total 2x25 3x 15-25
Day 2 Wednesday Warmup
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift 154 5-8 sets x3 TM Strength (60s rest b/t sets)
Press Rep PR Joker Set 54 5x5
Reps done
Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Day 3 Friday Warmup
Agile 8 Box jumps 5x3 Squat TM Rep Pr Strength Joker set 111 5x5 Pull-ups Assistanc Side bend e work
Reps done
50 reps total 2x25
Bench Press 108 5-8 sets x3 (60s rest b/t sets)
Assistanc e work
Beyond 5/3/1 Training Triceps pushdown
3x 15-25
Weighted walk Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM 3x Daily
Week 4 Day 1 Monday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Reps done press TM Rep PR 62 5-8sets x 3 Strength Joker set (60s rest b/t sets) 135 5x3 Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Day 2 Wednesday Warmup
Agile 8 Standing long Jump (stick landings) 3x5 Squats 127 5-8 sets x3 Strength (60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
If not, box jumps Bench Press TM Rep PR Joker set 95 5xx5
Reps done
50 reps total 2x25 3x 15-25
Day 3 Friday Warmup
Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift Press 154 5-8 sets x3 TM Rep PR Strength (60s rest b/t sets) Joker set 54 5x5
Reps done
Beyond 5/3/1 Training Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Weighted walk Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM 3x Daily
Week 5 Day 1 Monday Warmup
Agile 8 Box jumps 5x3 Squats 119 5x5 Strength (60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
Benchpress 102 5x5 (60s rest b/t sets) 50 reps total 2x25 3x 15-25
Day 2 Wednesday Warmup
Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 145 5x5 58 5x5 Strength (60s rest b/t sets) (60s rest b/t sets)
Barbell curls 3x10 Assistanc back raises ( bodywei 3x10-15 e work Band pull-apart / face 100 reps
Day 3 Friday Warmup
Strength
Agile 8 Standing long Jump (stick landings) 3x5 Squat 119 5x5
If not, box jumps Bench Press 102 5x5
Beyond 5/3/1 Training Strength
(60s rest b/t sets)
Pull-ups Assistanc Side bend e work Triceps pushdown
(60s rest b/t sets) 50 reps total 2x25 3x 15-25
Tuesday/Thursday/Saturday
Weighted walk Agile 8
> 3.5 KM 3x Daily
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Week 1 *NOTE ALL SETS CAN DE BONE WITH BELT NEW TM Day 1 Monday Increase in KG: Warmup
Strength
Agile 8 Box jumps 5x3 Squats 115 x3 132 x3 148 x3 TM x1 Joket set
Weighted pullup Assistanc Side bend e work Tricep pushdown
Squat Deadlift 164 198 5 5
Bench 138 2.5
Press 80 2.5
Bench Press 69 x3 83 x3 97 x3 111 x3 125 x3 TM x1
Reps done
5x5 2x25 100 reps
Day 2 Wednesday Agile 8 Med Ball Slam 15 Throws, If not box jumps 5x3 Deadlift 139 x3 159 x3 179 x3 Reps Strength TM x1 Joker set Warmup
Barbel Curls Assistanc Back Raises e work Band pull-apart
Press 40 x3 48 x3 56 x3 64 x3 72 x3 TM x1
3x10 3X15 100 reps
Day 3 Friday Agile 8 Standing long Jump (stick landings) 3x5 Squats 82 x3 99 x3 115 x3 Strength 132 x3 148 x3 TM x1 Weighted pullup 5x5 Assistanc Side bend 2x25 e work Tricep pushdown 100 reps Warmup
If not, box jumps Benchpress 97 x3 111 x3 125 x3 TM x1 Joker sets
Reps
Beyond 5/3/1 Training
Week 2 Day 1 Monday Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 99 x3 56 x3 119 x3 64 x3 139 x3 72 x3 Strength 159 x3 TM x1 179 x3 Joker sets TM x1 Barbel Curls 3x10 Assistanc Back Raises 3X15 e work Band pull-apart 100 reps Warmup
Day 2 Wednesday Warmup
Strength
Agile 8 Box jumps 5x3 Squats 115 x3 132 x3 148 x3 TM x1 Joket set
Weighted pullup Assistanc Side bend e work Tricep pushdown
Reps done
Bench Press 69 x3 83 x3 97 x3 111 x3 125 x3 TM x1
5x5 2x25 100 reps
Day 3 Friday Warmup
Strength
Assistanc e work
Agile 8 Box jumps 5x3 Deadlift 139 x3 159 x3 179 x3 TM x1 Joker set Barbel Curls
Reps
3x10
Press 40 x3 48 x3 56 x3 64 x3 72 x3 TM x1
Beyond 5/3/1 Training Assistanc Back Raises e work Band pull-apart
3X15 100 reps
Week 3 Day 1 Monday Agile 8 Standing long Jump (stick landings) 3x5 Squats 82 x3 99 x3 115 x3 Strength 132 x3 148 x3 TM x1 Weighted pullup 5x5 Assistanc Side bend 2x25 e work Tricep pushdown 100 reps Warmup
If not, box jumps Benchpress 97 x3 111 x3 125 x3 TM x1 Joker sets
Reps
Day 2 Wednesday Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Deadlift Press 99 x3 56 x3 119 x3 64 x3 139 x3 72 x3 Strength 159 x3 TM x1 179 x3 Joker sets TM x1 Barbel Curls 3x10 Assistanc Back Raises 3X15 e work Band pull-apart 100 reps Warmup
Day 3 Friday Agile 8 Overhead Meadball Throw 1x10 ( if no ball, box jumps) Squats 115 x3 132 x3 148 x3 Reps done Strength TM x1 Joket set Warmup
Bench Press 69 x3 83 x3 97 x3 111 x3 125 x3
Strength
Beyond 5/3/1 Training TM x1
Weighted pullup Assistanc Side bend e work Tricep pushdown
5x5 2x25 100 reps
Week 4 Day 1 Monday Warmup
Strength
Agile 8 Box jumps 5x3 Deadlift 139 x3 159 x3 179 x3 TM x1 Joker set
Barbel Curls Assistanc Back Raises e work Band pull-apart
Press 40 x3 48 x3 56 x3 64 x3 72 x3 TM x1
Reps
3x10 3X15 100 reps
Day 2 Wednesday Agile 8 Standing long Jump (stick landings) 3x5 Squats 82 x3 99 x3 115 x3 Strength 132 x3 148 x3 TM x1 Weighted pullup 5x5 Assistanc Side bend 2x25 e work Tricep pushdown 100 reps Warmup
If not, box jumps Benchpress 97 x3 111 x3 125 x3 TM x1 Joker sets
Reps
Day 3 Friday Warmup
Strength
Agile 8 Box jumps 5x3 Deadlift 99 x3 119 x3 139 x3
Press 56 x3 64 x3 72 x3
Reps
Beyond 5/3/1 Training Strength 159 x3 179 x3 TM x1 Barbel Curls Assistanc Back Raises e work Band pull-apart
TM x1 Joker sets 3x10 3X15 100 reps
Week 5 Day 1 Monday Warmup
Strength
Agile 8 Box jumps 5x3 Squats 82 x3 99 x3 115 x3 132 x3 148 x3 TM x1
Bench Press 69 x3 83 x3 97 x3 111 x3 125 x3 TM x1
Assistanc No assistance e work Day 2 Wednesday Warmup
Strength
Agile 8 Box jumps 5x3 squats 74 x3 91 x3 107 x3 123 x3 140 x1
Assistanc No assistance e work Day 3 Saturday Meet!
Bench Press 63 x3 76 x3 90 x3 104 x3 118 x1
Beyond 5/3/1 Training
LT 0.5 0.6 0.7 0.8 0.9
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
0.45 0.55 0.65 0.75 0.85
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