The Intelligent & Relentless Pursuit of Muscle™

Beyond 5/3/1 Program 1.1

Extreme Training Demands Extreme Results

10/21/13
Beyond531program

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 20-plus 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-Book

Old School Training

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.

Click here to purchase Beyond 5/3/1 by Jim Wendler.

My Workout Supplementation

5/3/1 Supplement Stack

When Tim Patterson first asked me to try the Plazma™ protocol, I was skeptical. I know John Meadows uses it and swears by it, which is usually good enough for me. But the stories I kept hearing about Plazma™ seemed "too good," and I simply wasn't convinced. I had to see it work for me.

Now that I've been using the stuff for several months, there's no doubt left in my mind. The Plazma™ protocol is amazing! And anything that allows me to train harder and reach my goals quicker is worth its weight in gold to me. In fact, I've worked with Biotest to help determine the best supplementation for my own training.

Here's a typical training day and how I take the supplements from Biotest:

Training Day Supplement Protocol
Pre-Workout Brain Candy®, 1/2 bottle
Indigo-3G®, 6 capsules
Warm-up DeFranco Agile 8
Ride Bike
Plazma™ dose (500 ml)
Sip Plazma™ while riding bike for 25 minutes
Dynamic Brain Candy, 1/2 bottle
Plazma dose (500 ml)

Box Jump
Begin drinking Plazma™ and continue drinking during dynamic work. Warm-up with Squat (bar, 95 lb, 135 lb x 5/8 sets) superset with Box Jump.
Break Plazma™ dose (500 ml) Begin drinking Plazma™ and continue drinking during strength work.
Strength Bench Press Warm-up with bench (bar, 95 lb, 135 lb x 5/8 sets) superset with rear delt or rotator work.
Break Plazma™ dose (500 ml) Begin drinking Plazma™ and continue drinking during assistance work.
Assistance Chin-up / Pull-up
Side Bend
Triceps Pushdown
Work until so pumped that it's not possible to do another rep.
Post-Workout Post-Workout Meal
Mag-10® Dose (500 ml)
Jim Wendler 5/3/1 Stack

There are three things that I noticed when using Plazma™ and Mag-10®:

First, you'll no longer experience much, if any, soreness from your training. I even went off Plazma™ and trained without it to see if I would notice a difference, and I did.

There's no doubt in my mind that Plazma allows you to train without getting sore. I even had my wife try the protocol to see if she noticed a difference. She had the same experience as I did.

The second thing that we both noticed is Plazma™ allowed us both to train longer. This was especially apparent when we did Prowler work.

Lastly, Plazma™ and Mag-10® help your muscles recover, not your joints. For many of us who train heavy, joint soreness is the determining factor in your training. So be careful, because Plazma™ and Mag-10® will tell your muscles one thing but your joints will tell you another. You'll have to remember that it doesn't give you license to do more. Use it to do what you usually do, but only BETTER. In other words, use Plazma™ and Mag-10® to bring what you're currently doing to a higher level.

WORKOUTS

WEEK 1

Jim Wendler Quote
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
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 Barbell Curls
Back Raises (bodyweight)
Band Pull-Apart / Face Pull
3 sets x 10 reps
3 sets x 10-15 reps
100 reps total
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

Jim Wendler Quote
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
Back Raises (bodyweight)
Band Pull-Apart / Face Pull
3 sets x 10 reps
3 sets x 10-15 reps
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
65% x 3   75% x 3   85% x 3+ (go for rep PR)
5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance Barbell Curls
Back Raises (bodyweight)
Band Pull-Apart / Face Pull
3 sets x 10 reps
3 sets x 10-15 reps
100 reps total
Tuesday / Thursday / Saturday
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 3

Jim Wendler Quote
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
Back Raises (bodyweight)
Band Pull-Apart / Face Pull
3 sets x 10 reps
3 sets x 10-15 reps
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

Jim Wendler Quote
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+ (go for rep PR)
5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance Barbell Curls
Back Raises (bodyweight)
Band Pull-Apart / Face Pull
3 sets x 10 reps
3 sets x 10-15 reps
100 reps total
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
Back Raises (bodyweight)
Band Pull-Apart / Face Pull
3 sets x 10 reps
3 sets x 10-15 reps
100 reps total
Tuesday / Thursday / Saturday
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 5

Jim Wendler Quote
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
5 sets x 3 @ 75% (60 sec. rest b/t sets)
5 sets x 5 @ 75% (60 sec. rest b/t sets)
Assistance Barbell Curls
Back Raises (bodyweight)
Band Pull-Apart / Face Pull
3 sets x 10 reps
3 sets x 10-15 reps
100 reps total
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

10/21/13