Beyond 531

Beyond 5/3/1: Simple Training for Extraordinary Results By Jim Wendler

Before you embark on any physical fitness program including one that involves lifting heavy weights in your hands, on your back and over your head, please consult a doctor. You may want to get a doctor to examine your head because this is some pretty stupid stuff that we do with barbells. This book may not be reproduced or recorded in any form without permission from the author.

Copyright 2013 by Jim Wendler Edited by Laura Koss

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Table of Contents

5/3/1 Principles – 4 Importance of the Training Max – 6 6 Week Training Cycles – 7 The Warm Up – 10 5/3/1 Variations – 11 5/3/1 Pyramid – 12 First Set Last – 12 First Set Last, Multiple Sets – 13 First Set Last, Rest Pause – 13 First Set Last, Pause Squats and Benches – 14 5/3/1 Strength Phase – 15 5/3/1 and Dynamic Work – 16 Boring But Big – 17 Boring But Big, Variation 1 -­­ 19 Boring But Big, Variation 2 – 20 Boring But Big, 6 Week Challenge – 21 Boring But Big, 5x5 – 21 Boring But Big, 5x3 – 22 Boring But Big, 5x1 – 22 Boring But Big, 13 Week Challenge – Joker Supersets – 34 Beyond 5/3/1, Training Maximally – 35 Full Body Training --­ 43 Full Body, Power Clean – 44 Full Body, Power Clean 2 – 45 Full Body, Full Boring – 46 Spinal Tap Training – 46 Spinal Tap Training, 2 – 48 5’s Progression (Beginner/Advanced) – 50 More on the Deload – 51 Full Body Deload – 52 High Intensity Deload – 53 28 Weeks of Training – 53 Advanced 5/3/1 – 55 5/3/1 and the Fatherland – 26 24 Boring But Big, 2 Days/Week – 24 Boring But Big, Rule of 50 – 25 5/3/1 SVR – 30 The Rule of 10 – 30 Joker Sets – 31

2 Day/Week Training – 59 Hypertrophy Phase – 62 Strength

Phase --­ 65 Assistance Work – 67

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Table of Contents (continued)

2 Day/Week, New Template – 70 S.S.S., Singles, Speed, Size – 71 12 Week S.S.S. Program – 74 Volume Work, 75/85 – 75 5/3/1 Challenges – 80 Boing But Big Challenge – 82 Strength Challenge – 88 Prowler Challenge – 106 100 Rep Challenge – 113...