Beyond 5/3/1: Simple Training for Extraordinary Results

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From there, you repeat the exact same workouts that you did the month before with slightly heavier weights.

Next up is the introduction of 6-week training cycles original 5/3/1 has a 3-week cycle of training with a 1 week deload the 6-week cycle involves 2 cycles back to back, and then the deload Jim explains clearly the how and why of the six-week cycle.Everything is working as planned so far except the 5x5 squats at 75% with only 1 minute rest between sets.

these "light day" squats felt heavy I think i may just have to lower the weight and start all over again which sucks after doing all that work to get some decent strength.I also add in some lighter technical squat practice on the deadlift day, and some lighter technical deadlift practice on the squat day. By using the Web site, you confirm that you have read, understood, and agreed to be bound by the Terms and Conditions.

This template is not really 5/3/1 at all but it’s from Wendler and definitely reflects his way of thinking. Put in the work, don’t have champagne expectations for beer effort and you’ll be the best person you can be.

I knew something wasn’t right when it took me four sessions to even get started properly and leaped at the option to do anything else. In these books, Wendler offers, quite literally, several dozen different versions of 5/3/1 that address a variety of goals from improving conditioning, getting faster and jumping higher, improving general strength, and, yes, setting PRs on the big three for powerlifting purposes. Overall, 5/3/1 is a solid choice for those of you out there who can no longer make progress on the simpler intermediate programs such as the Texas Method. Nonetheless, you can’t criticize Wendler’s newest versions of 5/3/1 for ignoring individual differences. 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.