Read Online Beyond 5/3/1: Simple Training for Extraordinary Results by Jim Wendler - Free Book Online

you to work up to a new record when you feel good, strong and
    fast.
     
    When using the Advanced 5/3/1 program your form noticeably improves and you
    become faster as the sets go on. This is a huge advantage for dialing in your form
    and gaining confidence. Also, being able to hit heavier weights every third week is
    great for keeping
    that edge for lifting heavy weights. By keeping the weights based on your training
    max, you
    will always feel fresh. Lifting volume and a higher rep limit on the main exercises is
    also
    joint-friendly.
     
    The only downside, and one that still keeps me from committing to this full-time, is
    that it’s
    boring as hell. I love the challenge of going for obscene rep maxes. Doing multiple
    sets at
     
    57
     
    the same weight, or near the same weight, is boring. When I did “speed work,” aka
    Conjugate Training , the dynamic work was incredibly boring because not only were
    light weights used, but also the same weight for 8-10 sets. It was no surprise that I
    worked up in weights nearly every week. Other than that, I believe this program
    works EXTREMELY wel to combine speed and strength work with optimal volume.
     
    Advanced 5/3/1 Training Template
    Week One
     
    Monday
    Tuesday
    Thursday
    Friday
    Squat – 5x5 @ 75% Bench Press – 5x5
    Squat – 3x5 @ 75% Press – 5x5 @ 75%
    @
    (optional)
     
    75%
     
    Deadlift – 3x5 @
     
    Press – 3x5 @ 75%
    Deadlift – 5x5 @
    Bench Press – 3x5
    75% (optional)
    (optional)
    75%
    @
    75% (optional)
    Assistance Work
    Assistance Work
    Assistance Work
     
    Assistance Work
     
    Week Two
     
    Monday
    Tuesday
    Thursday
    Friday
    Squat – 5x3 @ 85% Bench Press –5x3 @ Squat – 3x5 @ 75% Press – 5x3 @ 85%
     
    (optional)
     
    85%
     
    Deadlift – 3x5 @
     
    Press 3x5 @ 75%
    Deadlift – 5x3 @
    Bench Press – 3x5
    75% (optional)
    (optional)
    85%
    @
    75% (optional)
    Assistance Work
    Assistance Work
    Assistance Work
     
    Assistance Work
     
    Week Three
     
    Monday
    Tuesday
    Thursday
    Friday
    Squat – 5x1 @ 95% Bench Press – 5x1
    Squat – 3x5 @ 75% Press – 5x1 @ 95%
    @
    (optional)
     
    95%
     
    Deadlift – 3x5 @
     
    Press – 3x5 @ 75% Deadlift – 5x1 @
    Bench Press – 3x5
    75% (optional)
    (optional)
    95%
    @
    75% (optional)
    Assistance Work
    Assistance Work
    Assistance Work
     
    Assistance Work
     
    58
     
    Assistance work for the 5/3/1 Advanced program
    I won’t go into any detail on assistance work for this program. If you need help
    figuring that
    out, you are not ready for this program.
     
    2 Day/Week Training
    I have two “go to” training schedules that always keep me coming back, allowing
    me to stay
    strong, pliable and in-shape. The 2x2x2 training program is one. It forces you to
    give ample time to flexibility/mobility, conditioning and strength. Most of us only
    like to hang out with one of those groups and the others seem to suffer. This
    program demands balanced training so no group suffers. Here are the basics the
    program:
     
    • 6 training days per week (schedule below).
    • 2 days are devoted to heavy weight training.
    • 2 days are devoted to intensive static stretching, dynamic flexibility and
    mobility.
    • 2 days are devoted to conditioning work.
     
    Training Week
    Below is the best training week, based on the above tenets, that I’ve used. You
    are more than welcome to change things up by doing different days based on your
    schedule, but this is all up to you. You may have access to the weight room and
    training partners on varied days, or your work schedule may interfere with getting to
    the weight room. Travel, work and family commitments may dictate training
    schedules. They may change week to week, but the point is this – get all 6
    workouts in every week, regardless of their order. One workout is no more
    important than another. Strive for balance. Leaving one of these workouts out of
    your training schedule will cause you fall into the trap you are trying to avoid.
     
    Stop thinking that you cannot get