Beyond 5/3/1: Simple Training for Extraordinary Results (20 page)

exception of the total amount of sets decreases from five to three. Instead of

doing 5 sets of 10 repetitions of a given exercise (for example, front

squats), you will do only 3 sets of

10 repetitions.

The number of sets is decreased to help taper the strength program toward the

final goal while still working on developing these areas. The optional

assistance work can stay in.

Strength Challenge – Weeks 5--‐8: Strength

Template Overview

Week One

Day One

Day Two

Day Three

Day Four

Press – 3 sets of 3+ Deadlift – 3 sets of Bench Press – 3

Squat – 3 sets of

reps (the last set

3 reps, plus one all sets of 3 reps, plus

3+reps, plus one all

on the press can out set at

one all out set

out set at training

be pushed as no training max (but at training max

max (but not to

singles are done) not to failure)

(but not to

failure)

failure)

Pressing exercise – Leg Exercise – 3

Pressing exercise – Lower

Back/Hamstring

Exercise – 3 sets

Pulling exercise – 3 Abdominal

Pulling exercise – 3

Abdominal

Exercise – 3 sets

Exercise – 3 sets

sets

sets

Optional assistance

Optional assistance

Optional assistance

Optional assistance

work – as needed work – as needed work – as needed work – as needed

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Week Two

Day One

Day Two

Day Three

Day Four

Press – 3 sets of 5 Deadlift – 3 sets of Bench Press – 3

Squat – 3 sets of 5

reps (only get

5 reps (only get

sets of 5 reps (only reps (only get

prescribed reps)

prescribed reps)

get prescribed

prescribed reps)

reps)

Pressing Exercise – Leg Exercise – 3

Pressing Exercise – Lower

sets

Back/Hamstring

Exercise – 3 sets

Pulling Exercise – Abdominal

Pulling Exercise –

Abdominal

3

Exercise – 3 sets

3

Exercise – 3 sets

sets

sets

Optional

Optional

Optional

Optional

Assistance Work

Assistance Work

Assistance Work

Assistance Work

– as needed

– as needed

– as needed

– as needed

Week Three

Day One

Day Two

Day Three

Day Four

Press – 5/3/1+

Deadlift – 5/3/1,

Bench Press –

Squat – 5/3/1+,

(the last set on

plus one all out 5/3/1+, plus one

plus one all out

the press can be set at training

all out set at

set at training

pushed as no

max (but not to

training max

max (but not to

singles are done) failure)

(but not to

failure)

failure)

Pressing exercise – Leg Exercise – 3

Pressing exercise – Lower

Back/Hamstring

Exercise – 3 sets

Pulling exercise – 3 Abdominal

Pulling exercise – 3

Abdominal

Exercise – 3 sets

Exercise – 3 sets

sets

sets

Optional assistance Optional assistance

Optional assistance Optional assistance

work – as needed

work – as needed work – as needed work – as needed

101

Week Four (Deload)

Day One

Day Two

Day Three

Day Four

Press – 3 sets of 5 Deadlift – 3 sets of Bench Press – 3

Squat – 3 sets of 5

reps

sets of 5 reps

reps

Pressing Exercise – Leg Exercise – 3

Pressing Exercise – Lower

sets

Back/Hamstring

Exercise – 3 sets

Pulling Exercise – Abdominal

Pulling Exercise –

Abdominal

3

Exercise – 3 sets

3

Exercise – 3 sets

sets

sets

Optional

Optional

Optional

Optional

Assistance Work – Assistance Work – Assistance Work – Assistance Work –

as needed

as needed

as needed

as needed

Note:
For the pressing, leg exercises and back exercise you can do the First

Set Last for the given exercise or the Second Set Last – both for 3 sets of

5 reps. For example, on the 3x3 week:

Day One

• Press – 3x3, (the last set on the press can be pushed as no singles are done)

• Bench Press – 3 sets of 5 reps @ 70% or 3 sets of 5 reps @ 80%

Day Two

• Deadlift - 3x3, plus one all out set at training max (but not to failure)

• Squat - 3 sets of 5 reps @ 70% or 3 sets of 5 reps @ 80%

Day Three

• Bench Press - 3x3, plus one all out set at training max (but not to failure)

• Press - 3 sets of 5 reps @ 70% or 3 sets of 5 reps @ 80%

Day Four

• Squat - 3x3, plus one all out set at training max (but not to failure)

• Deadlift - 3 sets of 3 reps @ 70% or 3 sets of 1-3 reps @ 80%

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Strength Challenge – Weeks 5--‐8: Summary

Weeks one (3x5) and two (3x3) are switched. Perform the 3x3 week on week

one

and the 3x5 week on week two.

One all out set AFTER your main sets will be done with your training max.

This will be done after the squat, bench press and deadlift. This set will

be heavy and hard but should not be done to failure. You should not miss

on this set.

The last set on your 5/3/1 sets (the main work sets of the week) will NOT be

pushed. The only exception to this is the press. You can continue to

push the last set

on the press on the first and third weeks.

The main assistance work will be medium volume (3 sets).

Optional assistance work can be done. This should not affect the main

workouts and

not affect your recovery.

On the deload week, the assistance work will remain the same. 3 sets.

Rest periods for main 5/3/1 sets and all out Training Max Rep Max are

whatever you’d like to do; the important thing is that the sets are done when

you are mentally and physically ready. The rest periods for the assistance

work can fall anywhere between 1 to 3 minutes.

Strength Challenge – Weeks 9--‐12: The Final Phase

This is when all the hard work and prep will come to a head. This is when

you test

your one-rep maxes on the squat, bench press and deadlift.

Strength Challenge – Weeks 9--‐12: Singles

Similar to months four and five, weeks one and two are switched. This

means that you will be doing 3 sets of 3 reps on the first week and 3

sets of 5 reps on the second week. On month four, you did one set of one

repetition on with your training max. Month five had one all set with your

training max.

On month six, you will perform one set of one repetition at your training max on

the

first week (3x3 week) and an additional single at 110% of your training max.

On the second week (3x5 week), you will NOT perform any singles.

And on the third week (5/3/1 week) you will test your 1RM on the squat,

bench press and deadlift. These will be tested on the third week (the

5/3/1 week) as this week’s sets and reps provide you with a perfect way

to work up to a new 1RM.

The “Month Six - Strength Template Overview” will provide you with exactly

what to

do.

Strength Challenge – Weeks 9--‐12: Last Set

Like month five, you will not take any extra reps on the last sets of the

main lifts. Only do the prescribed reps.

Strength Challenge – Weeks 9--‐12: Deload

There are no changes to the deload on month six.

Strength Challenge – Weeks 9--‐12: Conditioning

The only change to assistance work is that Prowler work is cut out this

month – only

do “light” conditioning which will consist of:

• 1-2 Mile Walks

• 1-2 Mile Weight Vest Walks

• Air Dyne (20-30 minutes)

This is to be done three times a week, whenever works best for you. DO NOT

cut out the conditioning. Use it for recovery. Use it to focus on what

you will accomplish on the third week. Visualize your success.

Strength Challenge – Weeks 9--‐12: Assistance Work

There will be major changes to your assistance work. Because we are

peaking for the third week, cut out the main assistance lifts and perform only

smaller, easier lifts. Don’t worry, you won’t lose any size. You spent the first

three months building your physique with high volume work and the first two

months of the Strength Phase with some high volume, big exercises as your

assistance work. This month, ease off the assistance work and make sure

your body is fresh and strong. The

Strength Template Overview below will completely outline what you need to do.

104

Strength Challenge – Weeks 9--‐12: Strength

Template Overview

Week One

Day One

Day Two

Day Three

Day Four

Press – 3 sets of 3+ Deadlift – 3 sets of Bench Press - 3

Squat
-‐‐
3 sets of 3

reps (the last set 3 reps, 1x1 @ TM, sets of 3 reps, 1x1

on the press can 1x1 @ 110%

@ TM, 1x1 @

reps, 1x1 @ TM,

be pushed as no

110%

1x1 @ 110%

singles are done)

Pressing Exercise – Leg Exercise – 3

Pressing Exercise – Lower

sets

Back/Hamstring

Exercise – 3 sets

Pulling Exercise – Abdominal

Pulling Exercise –

Abdominal

3

Exercise – 3 sets

3