Wendler 531
Short Description
Spreadsheet workout...
Description
Beyond 5/3/1 Program 1.1 I spent a ton of time developing this program and believe it stands as my best work, ever. I could have presented you with something sooner, but nothing this good. Twenty weeks of "brick upon brick" programming is not easy as each phase has to build on the other. I may not be the best, but there's a short list ahead of me. Yes, I'm that cocky, but I believe there are two things this business is missing. One is balls and the other is true strength work. In my 20plus years of training, while others have flip-flopped into "bodybuilding" or "kettlebells," I have never lost the passion to get stronger. We all know why, too. It's fucking hard to get strong, so they QUIT. I've combined strength work, dynamic work and mobility/flexibility training with one goal in mind — getting you stronger in the squat, bench press, press and deadlift. There are 4 distinct phases to the program, each building on top of the other, that will allow the lifter to build his strength in a systematic manner. Each phase compliments the prior phase and must be done in order. So do not jump into the program in phase 3 and expect progress. Each phase lasts 5 weeks. You'll lift three days per week, doing two major lifts per day, comprised of the squat, bench press, press and deadlift. You'll also perform conditioning work on three off days. The volume and intensity will build over the next 20 weeks. We must build your strength NOT by breaking your body down first. Rather, we will build the body and strength over the next 20 weeks so that you will be able to handle a greater training load.
Training Principles These are the principles of training that I believe in. At some point in your training career you must take a stand for what you believe and stand firm. Over the past 20-plus years, the following principles have stood the test of time, and I believe they can make any program successful: •
Start Too Light
•
Progress Slow
•
Set Personal Records (PR’s)
•
Use Multi-Joint Exercises
Knowledge Base Must have a working knowledge of the 5/3/1 Training Program and the Beyond 5/3/1 Training Program.
Program Notes 1.
This is a 20 week program designed to raise your squat, press, bench press and deadlift.
2.
All percentages are based on your Training Max (TM).
3.
Training Max (TM) is based on 90% of your best CURRENT gym 1RM or your calculated 1RM.
4.
You must have a TM for the squat, bench press, press and deadlift.
5.
Weight vest walking is essential for conditioning, as well as back, abdominal and upper back training. There is no substitute.
6.
All bench pressing reps must be paused. It doesn’t have to be a true competition pause, but it should not be a "touch and go" lift.
7.
Belt can be worn for all sets except for the 5 x 5 and 5 x 3 work.
8.
You'll need to learn the Joe DeFranco Agile 8, which I have you do prior to every workout.
9.
All work sets should be done with a controlled (but NOT slow) eccentric phase and an explosive concentric phase.
10.
All four phases are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program.
Beyond 5/3/1 E-Boo Since the original 5/3/1 book came out, I’ve been working to improve the program. The program was originally written for selfish reasons. I wanted a simple and easy program to follow, a program that held true to the principles in which I believed. Most importantly, I wanted a program that I was excited to actually use.
I question whether many programs written by "authorities" have even been used, either by themselves or anyone else. These programs exist simply to waste paper, space, and time. But when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program. I’m sure that at some point I'll be forced to use test subjects for my research, but until then I will burn this body of mine until I cannot stand. The changes and tweaks in this book represent years of training, research, injuries, and mistakes. Hell, there's even a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I'd be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that burning desire to create something new, unique, and awesome. When you lose that, you lose life. The principles of the 5/3/1 program kept me grounded. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. The tweaks in Beyond 5/3/1 all stay true to these principles – the changes just involve the programming. All the programs and improvements in the book have one goal: to help you lift more weight. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1). If you're interested in fitness and want to get toned, this is not the book for you. This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.
WOR
KOUTS
WEEK 1 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
70% x 3 80% x 3 90% x 3+ (go for rep PR) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
70% x 3 80% x 3 90% x 3+ (go for rep PR) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Friday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 70% x 3 80% x 3 90% x 3+ (go for rep PR)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 2 Monday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
5 sets x 3 @ 75% (60 sec. rest b/t sets) 70% x 3 80% x 3 90% x 3+ (go for rep PR)
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
65% x 5 75% x 5 85% x 5+ (go for rep PR) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 reps total 2 sets x 25 reps 3 sets x 15-25 reps
Friday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
65% x 3 75% x 3 85% x 3+ (go for rep PR) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 3 Monday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 65% x 5 75% x 5 85% x 5+ (go for rep PR)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
5 sets x 3 @ 75% (60 sec. rest b/t sets) 65% x 5 75% x 5 85% x 5+ (go for rep PR)
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
Friday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
75% x 5 85% x 3 95% x 1+ (go for rep PR) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 4 Monday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
75% x 3 85% x 3 95% x 1+ (go for rep PR) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 75% x 5 85% x 3 95% x 1+ (go for rep PR)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 reps total 2 sets x 25 reps 3 sets x 15-25 reps
Friday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
5 sets x 3 @ 75% (60 sec. rest b/t sets) 75% x 5 85% x 3 95% x 1+ (go for rep PR)
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 5 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
5 sets x 3 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Friday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
Beyond 5/3/1 Program 1.2 Program Notes 1.
Make sure you increase your Training Max (TM) for each lift for this period. For the bench press and press, increase the TM 5 pounds. For squat and deadlift, increase the TM 10 pounds.
2.
All percentages are based on your Training Max (TM). Again, make sure you increase your TM for this cycle.
3.
Weight vest walking is essential for conditioning, as well as back, abdominal and upper back training. There is no substitute.
4.
All bench pressing reps must be paused. It doesn’t have to be a true competition pause, but it should not be a "touch and go" lift.
5.
Belt can be worn for all sets except for the 5 x 5 and 5 x 3 work.
6.
Be sure to keep doing the Joe DeFranco Agile 8. This will ensure your body is recovering between sessions and always mobile and fresh.
7.
All work sets should be done with a controlled (but NOT slow) eccentric phase and an explosive concentric phase.
8.
The jumps and throws must be kept in the program to keep your speed. The strongest and fastest people in sports employ jumps and throws in their training. It's time that strength sports and lifters employ what has been done for decades by athletes to increase total body power. Don't be left 50 years behind like many training programs. Jump and throw.
9.
All four phases of this program are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program.
Beyond 5/3/1 E-Book Since the original 5/3/1 book came out, I’ve been working to improve the program. The program was originally written for selfish reasons. I wanted a simple and easy program to follow, a program that held true to the principles in which I believed. Most importantly, I wanted a program that I was excited to actually use. I question whether many programs written by "authorities" have even been used, either by themselves or anyone else. These programs exist simply to waste paper, space, and time. But
when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program. I’m sure that at some point I'll be forced to use test subjects for my research, but until then I will burn this body of mine until I cannot stand. The changes and tweaks in this book represent years of training, research, injuries, and mistakes. Hell, there's even a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I'd be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that burning desire to create something new, unique, and awesome. When you lose that, you lose life. The principles of the 5/3/1 program kept me grounded. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. The tweaks in Beyond 5/3/1 all stay true to these principles – the changes just involve the programming. All the programs and improvements in the book have one goal: to help you lift more weight. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1). If you're interested in fitness and want to get toned, this is not the book for you. This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.
My Workout Supp
lementation
WORKOUTS
WEEK 1 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
70% x 3 80% x 3 90% x 3 TM x PR* 7 sets x 5 @ 75% (60 sec. rest b/t sets)
Chin-up / Pull-up 5 sets x 5 reps Assistance Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps * Perform one set with your Training Max for a PR rep max.
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
70% x 3 80% x 3 90% x 3 TM x PR* 7 sets x 5 @ 75% (60 sec. rest b/t sets)
Barbell Curls 5 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 total reps * Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
7 sets x 5 @ 75% (60 sec. rest b/t sets) 70% x 3 80% x 3 90% x 3 TM x PR*
Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps * Perform one set with your Training Max for a PR rep max. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
Mobility
DeFranco Agile 8
2 miles 3 x/day
WEEK 2 Monday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
7 sets x 3 @ 75% (60 sec. rest b/t sets) 70% x 3 80% x 3 90% x 3 TM x PR*
Barbell Curls 5 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Perform one set with your Training Max for a PR rep max.
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
65% x 5 75% x 5 85% x 5 TM x PR* 7 sets x 5 @ 75% (60 sec. rest b/t sets)
Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 reps total * Perform one set with your Training Max for a PR rep max. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
65% x 3 75% x 3 85% x 3 TM x PR* 7 sets x 5 @ 75% (60 sec. rest b/t sets)
Barbell Curls 5 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
Mobility
DeFranco Agile 8
2 miles 3 x/day
WEEK 3 Monday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
7 sets x 5 @ 75% (60 sec. rest b/t sets) 65% x 5 75% x 5 85% x 5 TM x PR*
Chin-up / Pull-up 5 sets x 5 reps Assistance Side Bend 2 sets x 25 reps Triceps Pushdown 100 reps total * Perform one set with your Training Max for a PR rep max.
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
7 sets x 3 @ 75% (60 sec. rest b/t sets) 65% x 5 75% x 5 85% x 5 TM x PR*
Barbell Curls 5 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Perform one set with your Training Max for a PR rep max. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
75% x 5 85% x 3 95% x 1 TM x PR* 7 sets x 5 @ 75% (60 sec. rest b/t sets)
Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 reps total * Perform one set with your Training Max for a PR rep max. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
Mobility
DeFranco Agile 8
2 miles 3 x/day
WEEK 4 Monday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
75% x 3 85% x 3 95% x 1 TM x PR* 7 sets x 5 @ 75% (60 sec. rest b/t sets)
Barbell Curls 5 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
7 sets x 5 @ 75% (60 sec. rest b/t sets) 75% x 5 85% x 3 95% x 1 TM x PR*
Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 reps total * Perform one set with your Training Max for a PR rep max. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
7 sets x 3 @ 75% (60 sec. rest b/t sets) 75% x 5 85% x 3 95% x 1 TM x PR*
Barbell Curls 5 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Perform one set with your Training Max for a PR rep max. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
Mobility
DeFranco Agile 8
2 miles 3 x/day
WEEK 5 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
5 sets x 3 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Friday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
Beyond 5/3/1 Program 1.3 It's time for Part 3, which means you're halfway through the program. By now you should have noticeable improvement in work capacity, conditioning (meaning you aren’t out of breath during training), and an increase in upper back, mid back, lower back and abdominal strength. This shows the value of walking with a weight vest – it kills two birds with one stone and eliminates having to screw around with countless exercises in the weight room. This time around, the volume will again be raised on the lifts – you will be pushing your main lift of the day for a PR set, Joker sets and some volume work. The secondary lift will be pushed with a lower volume but a higher intensity.
Program Notes 1.
Make sure you increase your Training Max (TM) for each lift for this period. For the bench press and press, increase the TM 5 pounds. For squat and deadlift, increase the TM 10 pounds.
2.
All percentages are based on your Training Max (TM). Again, make sure you increase your TM for this cycle.
3.
Weight vest walking is essential for conditioning, as well as back, abdominal and upper back training. There is no substitute.
4.
All bench pressing reps must be paused. It doesn’t have to be a true competition pause, but it should not be a "touch and go" lift.
5.
Belt can be worn for all sets except for the 5 x 5 and 5 x 3 work.
6.
Be sure to keep doing the Joe DeFranco Agile 8. This will ensure your body is recovering between sessions and always mobile and fresh.
7.
All work sets should be done with a controlled (but NOT slow) eccentric phase and an explosive concentric phase.
8.
The jumps and throws must be kept in the program to keep your speed. The strongest and fastest people in sports employ jumps and throws in their training. It's time that strength sports and lifters employ what has been done for decades by athletes to increase total body power. Don't be left 50 years behind like many training programs. Jump and throw.
9.
All four phases of this program are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program.
Since the original 5/3/1 book came out, I’ve been working to improve the program. The program was originally written for selfish reasons. I wanted a simple and easy program to follow, a program that held true to the principles in which I believed. Most importantly, I wanted a program that I was excited to actually use. I question whether many programs written by "authorities" have even been used, either by themselves or anyone else. These programs exist simply to waste paper, space, and time. But when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program. I’m sure that at some point I'll be forced to use test subjects for my research, but until then I will burn this body of mine until I cannot stand. The changes and tweaks in this book represent years of training, research, injuries, and mistakes. Hell, there's even a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I'd be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that burning desire to create something new, unique, and awesome. When you lose that, you lose life. The principles of the 5/3/1 program kept me grounded. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. The tweaks in Beyond 5/3/1 all stay true to these principles – the changes just involve the programming. All the programs and improvements in the book have one goal: to help you lift more weight. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1). If you're interested in fitness and want to get toned, this is not the book for you. This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.
My Workout Supplementation
WEEK 1 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
TM x PR* Joker sets** 5 sets x 5 @ 70-75% 5-8 sets x 3 @ 80% (60 sec. rest b/t sets)
Chin-up / Pull-up 50 total reps Side Bend 2 sets x 25 reps Triceps Pushdown 3 sets x 15-25 reps * Work up to your Training Max for a PR set. ** See Beyond 5/3/1 book for Joker sets. Assistance
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
TM x PR* Joker sets** 5 sets x 3 @ 70-75% 5-8 sets x 3 @ 80% (60 sec. rest b/t sets)
Barbell Curls 3 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 total reps * Work up to your Training Max for a PR set.
Friday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5-8 sets x 3 @ 80% (60 sec. rest b/t sets) TM x PR* Joker sets** 5 sets x 5 @ 70-75%
Chin-up / Pull-up 50 total reps Side Bend 2 sets x 25 reps Triceps Pushdown 3 sets x 15-25 reps * Work up to your Training Max for a PR set. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 2 Monday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
5-8 sets x 3 @ 80% (60 sec. rest b/t sets) TM x PR* Joker sets** 5 sets x 5 @ 70-75%
Barbell Curls 3 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Work up to your Training Max for a PR set. ** See Beyond 5/3/1 book for Joker sets.
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
TM x PR* Joker sets** 5 sets x 5 @ 70-75% 5-8 sets x 3 @ 80% (60 sec. rest b/t sets)
Chin-up / Pull-up 50 reps total Side Bend 2 sets x 25 reps Triceps Pushdown 3 sets x 15-25 reps * Work up to your Training Max for a PR set. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
TM x PR* Joker sets** 5 sets x 3 @ 70-75% 5-8 sets x 3 @ 80% (60 sec. rest b/t sets)
Barbell Curls 3 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Work up to your Training Max for a PR set.
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
Mobility
DeFranco Agile 8
2 miles 3 x/day
WEEK 3 Monday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5-8 sets x 3 @ 80% (60 sec. rest b/t sets) TM x PR* Joker sets** 5 sets x 5 @ 70-75%
Chin-up / Pull-up 50 reps total Assistance Side Bend 2 sets x 25 reps Triceps Pushdown 3 sets x 15-25 reps * Work up to your Training Max for a PR set. ** See Beyond 5/3/1 book for Joker sets.
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
5-8 sets x 3 @ 80% (60 sec. rest b/t sets) TM x PR* Joker sets** 5 sets x 5 @ 70-75%
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Work up to your Training Max for a PR set. ** See Beyond 5/3/1 book for Joker sets. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
TM x PR* Joker sets** 5 sets x 5 @ 70-75% 5-8 sets x 3 @ 80% (60 sec. rest b/t sets)
Chin-up / Pull-up 50 reps total Side Bend 2 sets x 25 reps Triceps Pushdown 3 sets x 15-25 reps * Work up to your Training Max for a PR set. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 4 Monday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
TM x PR* Joker sets** 5 sets x 3 @ 70-75% 5-8 sets x 3 @ 80% (60 sec. rest b/t sets)
Barbell Curls 3 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Work up to your Training Max for a PR set. ** See Beyond 5/3/1 book for Joker sets.
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5-8 sets x 3 @ 80% (60 sec. rest b/t sets) TM x PR* Joker sets** 5 sets x 5 @ 70-75%
Chin-up / Pull-up 50 reps total Side Bend 2 sets x 25 reps Triceps Pushdown 3 sets x 15-25 reps * Work up to your Training Max for a PR set. ** See Beyond 5/3/1 book for Joker sets. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
5-8 sets x 3 @ 80% (60 sec. rest b/t sets) TM x PR* Joker sets** 5 sets x 5 @ 70-75%
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Work up to your Training Max for a PR set. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 5 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
5 sets x 5 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Friday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
5 sets x 5 @ 75% (60 sec. rest b/t sets) 5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance
Chin-up / Pull-up Side Bend Triceps Pushdown
50 total reps 2 sets x 25 reps 3 sets x 15-25 reps
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
Beyond 5/3/1 Program 1.4 Program Notes 1.
Make sure you increase your Training Max (TM) for each lift for this period. For the bench press and press, increase the TM 5 pounds. For squat and deadlift, increase the TM 10 pounds.
2.
All percentages are based on your Training Max (TM). Again, make sure you increase your TM for this cycle.
3.
Weight vest walking is essential for conditioning, as well as back, abdominal and upper back training. There is no substitute.
4.
All bench pressing reps must be paused. It doesn’t have to be a true competition pause, but it should not be a "touch and go" lift.
5.
Belt should be worn for all sets.
6.
If you are going to wear knee wraps in competition, wear them for your squat training, especially for the Joker sets.
7.
Be sure to keep doing the Joe DeFranco Agile 8. This will ensure your body is recovering between sessions and always mobile and fresh.
8.
All work sets should be done with a controlled (but NOT slow) eccentric phase and an explosive concentric phase.
9.
The jumps and throws must be kept in the program to keep your speed. The strongest and fastest people in sports employ jumps and throws in their training. It's time that strength sports and lifters employ what has been done for decades by athletes to increase total body power. Don't be left 50 years behind like many training programs. Jump and throw.
10.
All four phases of this program are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program.
Since the original 5/3/1 book came out, I’ve been working to improve the program. The program was originally written for selfish reasons. I wanted a simple and easy program to follow, a program that held true to the principles in which I believed. Most importantly, I wanted a program that I was excited to actually use. I question whether many programs written by "authorities" have even been used, either by themselves or anyone else. These programs exist simply to waste paper, space, and time. But
when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program. I’m sure that at some point I'll be forced to use test subjects for my research, but until then I will burn this body of mine until I cannot stand. The changes and tweaks in this book represent years of training, research, injuries, and mistakes. Hell, there's even a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I'd be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that burning desire to create something new, unique, and awesome. When you lose that, you lose life. The principles of the 5/3/1 program kept me grounded. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. The tweaks in Beyond 5/3/1 all stay true to these principles – the changes just involve the programming. All the programs and improvements in the book have one goal: to help you lift more weight. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1). If you're interested in fitness and want to get toned, this is not the book for you. This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.Workout Supplementation
WEEK 1 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets* Work up to your TM using triples at 10% jumps**
Weighted Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps * Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. ** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. Assistance
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets* Work up to your TM using triples at 10% jumps**
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 total reps * Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. ** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
Work up to your TM using triples at 10% jumps* 70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets**
Assistance
Weighted Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps
* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. ** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 2 Monday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
Work up to your TM using triples at 10% jumps* 70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets**
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. ** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. Assistance
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets* Work up to your TM using triples at 10% jumps**
Weighted Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps * Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. ** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets* Work up to your TM using triples at 10% jumps**
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. ** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 3 Monday Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
Work up to your TM using triples at 10% jumps* 70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets**
Weighted Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps * For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. ** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. Assistance
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
Work up to your TM using triples at 10% jumps* 70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets**
Assistance
Barbell Curls 3 sets x 10 reps Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total
* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. ** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
Friday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets* Work up to your TM using triples at 10% jumps**
Weighted Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps * Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. ** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. Assistance
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 4 Monday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Deadlift Press
70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets* Work up to your TM using triples at 10% jumps**
Barbell Curls 3 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. ** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.
Wednesday
Warm-up
DeFranco Agile 8
Dynamic
Standing Long Jump
3 sets x 5 jumps (stick landings)
Strength
Squat Bench Press
Work up to your TM using triples at 10% jumps* 70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets**
Weighted Chin-up / Pull-up 5 sets x 5 reps Side Bend 2 sets x 25 reps Triceps Pushdown 100 total reps * For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. ** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss. Assistance
Friday Warm-up
DeFranco Agile 8
Dynamic
Med Ball Slam
15 throws
Strength
Deadlift Press
Work up to your TM using triples at 10% jumps* 70% x 3, 80% x 3, 90% x 3, TM x 1, Joker sets**
Barbell Curls 3 sets x 10 reps Assistance Back Raises (bodyweight) 3 sets x 10-15 reps Band Pull-Apart / Face Pull 100 reps total * For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets. ** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
Tuesday / Thursday / Saturday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
WEEK 5 Monday Warm-up
DeFranco Agile 8
Dynamic
Box Jump
3 sets x 5 jumps
Strength
Squat Bench Press
Work up to TM for a single using 10% jumps. Work up to TM for a single using 10% jumps.
Assistance
None
Wednesday Warm-up
DeFranco Agile 8
Dynamic
Overhead Med Ball Throw 10 throws
Strength
Squat Press
Assistance
None
Work up to 85% of TM for a single using 10% jumps. Work up to 85% of TM for a single using 10% jumps.
Tuesday / Thursday / Friday Conditioning
Weighted Vest
2 miles
Mobility
DeFranco Agile 8
3 x/day
Saturday Meet
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