Beyond 5/3/1: Simple Training for Extraordinary Results (7 page)

Always push the last set of the 5/3/1 workout (not the Joker Sets) for a PR. I know

people will get their panties in a bunch and say, “But I’ll be too tired to do

Joker sets!” Really? Too tired? Are you afraid of fatigue? Make your training hard

so that game day is easy.

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 set at 10, 8 or 5 reps. Even if you can do

more, this will be a built- in stopping point. Most people should just cap it at

between 5-10 reps. There is always temptation to do “just the required reps” so that

you can hit the big money Joker Set, but

the PR set is more than just a PR set. The mental and physical strength required to

put it all

on the line, to shoot for something bigger and put your balls on the chopping

block, is something that cannot be measured. Expect greatness from yourself.

Expect more from yourself.

One of the best ways to approach your training and your Joker sets is this:

take short breaks between your training. For example, let’s say it is your 3x3

week and you have a training max of 500 pounds. This is how you would break

up your training day:

Warm-‐‐up:

• Bar x 5 reps

• 135 x 5 reps

• 185 x 5 reps

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• 235 x 5 reps

• 285 x 3 reps

• 335 x 1 rep

• 350 x 3 reps

• 400 x 3 reps

• 450 x 5 (PR set)

Take 5--‐10 minute break

• 500 x 3 reps

• 525 for 1 rep

Take 5 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. Below is just one example of the exercises you can use.

Generally, I like to do an easy

exercise during my warm-ups and progress from there. You can choose any

combination of

exercises to superset. When doing a pushing exercise (the press or the bench

press), also choose a pulling exercise. This training example is for the bench press,

the 3x3 week and a training max of 300 pounds.

Warm-‐‐up:

• 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 pullaparts for 20 reps (5 sets of 20

reps

total)

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

reps total)

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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 reps total)

First Set Last:

• 3 sets of 8 reps with 210 pounds

• All sets supersetted with barbell curls for 10 reps (3 sets of 10 reps total)

With lower body movements (squat and deadlift), supersets become a little bit

tougher. I have used chins, rows, shrugs and abdominal work as supersets. The

problem is that the lower body movements are “all inclusive” with the lower body.

There is really no “opposite” exercise for squats and deadlifts, at least none that

won’t compromise your overall training performance.

Beyond 5/3/1 – Training Maximally

This is one of the last things that I wrote for this book and one of the biggest

training breakthroughs I’ve had. I’m thankful I put the “Beyond” in the title of this

book because this new training program has nothing to do with the 5/3/1 program.

The principles are the same but the sets and reps don’t lend itself to a catchy name.

It definitely has its roots in

5/3/1, but like a death metal band that claims Black Sabbath as its influence, this

program

has taken on a shape all its own.

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

program has taken years and years to try to figure out. I finally came up with the

“FINALLY!” moment about 18 months ago – after years and years of trying to make

this work. I continually stumble upon more and more options. I would be

surprised if this doesn’t turn into a book in the next 4-5

years. To say that I am excited about this program is an understatement.

This program is not for the casual lifter. There is a base program but it requires a lot

of thought, experience and instinct. It is not for the trend hoppers, curl-mongers or

diet- obsessed eunuchs that plague the lifting world. This is not for people who

are scared of squatting or pulling. This is not for the Butt Wink Police or Cardio Queens.

If you are scared of pushing big weights, having a bad workout, having a bad month

or measure your self- worth by your Facebook pictures/posts or responses, this is

not for you.

If you want to be strong without excuses, this is for you.

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The 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. Max calculator is:

Weight Lifted x Reps X .0333 + Weight Lifted

Program Base (all percentages are based on training max)

• 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% x 1

• 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 is 100% up to you.

After the PR set or single, you have several options:

Option 1:
Perform singles at 5-10% increases (Joker Sets). Since your TM =

100%, your Joker sets could be 105%, 110%, 115% or 120%. How many Joker

sets you do is up to you

– you may want to do a 10% increase on your first set. For example, let’s say that you

have

a 400 pound training max for the bench press, your workout would look like this

(TM =

400):

Base Workout

• Bar x 10 reps

• 120 x 5 reps

• 160 x 5 reps

• 200 x 3 reps

• 240 x 3 reps

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 6 reps

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Joker Sets

• 420 x 1 rep

• 440 x 1 rep

• 460 x 1 rep

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. So now your workout would look like this:

Base Workout

• Bar x 10 reps

• 120 x 5 reps

• 160 x 5 reps

• 200 x 3 reps

• 240 x 3 reps

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 6 reps

Joker Sets

• 420 x 1 rep

• 440 x 1 rep

Down Sets

• 5 sets of 5-8 reps with 280

Option 3:
This is a slight variation of the Base/Joker/Down Set but another way to

approach the

training.

Base Workout

• Bar x 10 reps

• 120 x 5 reps

• 160 x 5 reps

• 200 x 3 reps

• 240 x 3 reps

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep (no PR set)

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Joker Sets

• 420 x PR set (do as many reps as needed for a PR)

Down Sets

• 5 sets of 5-8 reps with 280

Option 4:
If you are having a bad day and need to work up again, this next

option is best for

you. I like this option when I need a few more sets to reset my body and get my

mind where it needs to be. I have a friend that has been doing this

programming for about a year now and when benching, he goes through the

workout 3 different times, hitting his training max for a PR on the third time

around.

Base Workout

• Bar x 10 reps

• 120 x 5 reps

• 160 x 5 reps

• 200 x 3 reps

• 240 x 3 reps

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep (no PR set, feel like crap)

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep of PR set

Note: After this PR set, you can try to work up to a Joker set 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.

Base Workout

• Bar x 10 reps

• 120 x 5 reps

• 160 x 5 reps

• 200 x 3 reps

• 240 x 3 reps

• 280 x 1 rep

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• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep (no PR set)

Joker Sets

• 420 x 1 rep

• 440 x 1 rep

• 460 x 1 rep

• 480 x 1 rep

Down Sets

• 400 x PR set

• 3- 5 sets of 5-8 reps @ 280

Option 6:
This is for when you feel like absolute crap, can’t set a PR for the day

but want to

lift heavy.

Base Workout

• Bar x 10 reps

• 120 x 5 reps

• 160 x 5 reps

• 200 x 3 reps

• 240 x 3 reps

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep (no PR set, feel like crap)

• 280 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep

• 320 x 1 rep

• 360 x 1 rep

• 400 x 1 rep

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