531 1.2

11/24/2014 T Nation

http://www.tnation.com/workouts/beyond531program12/print 1/10

Beyond 5/3/1 Program 1.2Extreme Training Demands Extreme Results

by Jim Wendler | 01/15/14

Program Notes

1. Make sure you increase your Training Max (TM) for each lift for this period. For the bench press and press,increase the TM 5 pounds. For squat and deadlift, increase the TM 10 pounds.

2. All percentages are based on your Training Max (TM). Again, make sure you increase your TM for thiscycle.

3. Weight vest walking is essential for conditioning, as well as back, abdominal and upper back training.There is no substitute.

4. All bench pressing reps must be paused. It doesn’t have to be a true competition pause, but it should not bea "touch and go" lift.

http://www.addthis.com/bookmark.php?v=300&winname=addthis&pub=ra-5374fff303272641&source=tbx32-300&lng=en-US&s=digg&url=http%3A%2F%2Fwww.t-nation.com%2Fworkouts%2Fbeyond-531-program-1-2%2Fprint&title=T%20Nation&ate=AT-ra-5374fff303272641/-/-/547237a5223df626/2&frommenu=1&uid=547237a5386b31d9&ct=1&pre=http%3A%2F%2Fwww.t-nation.com%2Fworkouts%2Fbeyond-531-program-1-2&tt=0&captcha_provider=nucaptcha

http://www.t-nation.com/all-articles/authors/jim-wendler

http://www.t-nation.com/workouts/beyond-531-program-1-2

http://www.t-nation.com/portal_includes/rss/articles20.jsp

11/24/2014 T Nation


5. Belt can be worn for all sets except for the 5 x 5 and 5 x 3 work.

6. Be sure to keep doing the Joe DeFranco Agile 8. This will ensure your body is recovering between sessionsand always mobile and fresh.

7. All work sets should be done with a controlled (but NOT slow) eccentric phase and an explosive concentricphase.

8. The jumps and throws must be kept in the program to keep your speed. The strongest and fastest people insports employ jumps and throws in their training. It's time that strength sports and lifters employ what hasbeen done for decades by athletes to increase total body power. Don't be left 50 years behind like manytraining programs. Jump and throw.

9. All four phases of this program are based on the principles of the 5/3/1 program and the Beyond 5/3/1program.

Beyond 5/3/1 EBook

Since the original 5/3/1 book came out, I’ve been working to improve theprogram. The program was originally written for selfish reasons. I wanted asimple and easy program to follow, a program that held true to the principles inwhich I believed. Most importantly, I wanted a program that I was excited toactually 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 alot more effort, time, and care into designing a program. I’m sure that at somepoint I'll be forced to use test subjects for my research, but until then I will burnthis body of mine until I cannot stand.

The changes and tweaks in this book represent years of training, research, injuries, and mistakes. Hell, there'seven a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I'd beable to expand the program into what it is today. After 25+ years of training and writing programs, I still havethat 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 theseprinciples: emphasize big, multijoint movements, start light, progress slow, and set personal records. The tweaksin 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 tothe program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of thevariations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, andAdvanced 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 reallifters that want to push their own training and their PR’s up to the next level.

http://www.t-nation.com/training/defranco-agile-8

11/24/2014 T Nation


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

My Workout Supplementation

When Tim Patterson first asked me to try the Plazma™ protocol, I was skeptical. I know John Meadows uses itand 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 isamazing! And anything that allows me to train harder and reach my goals quicker is worth its weight in gold tome. 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

PreWorkout Brain Candy®, 1/2 bottleIndigo3G®, 6 capsules

Warmup DeFranco Agile 8Ride BikePlazma™ dose (500 ml)

Sip Plazma™ while riding bike for 25 minutes

Dynamic Brain Candy, 1/2 bottlePlazma dose (500 ml)Box Jump

Begin drinking Plazma™ and continue drinking duringdynamic work. Warmup with Squat (bar, 95 lb, 135 lb x5/8 sets) superset with Box Jump.

Break Plazma™ dose (500 ml) Begin drinking Plazma™ and continue drinking duringstrength work.

Strength Bench Press Warmup 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

http://www.t-nation.com/store/products/beyond-531-by-jim-wendler

http://www.t-nation.com/store/packages/jim-wendler-531-stack

11/24/2014 T Nation


assistance work.

Assistance Chinup / PullupSide BendTriceps Pushdown

Work until so pumped that it's not possible to do anotherrep.

PostWorkout PostWorkout MealMag10® Dose (500 ml)

There are three things that I noticed when using Plazma™ andMag10®:

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

There's no doubt in my mind that Plazma allows you to train withoutgetting sore. I even had my wife try the protocol to see if she noticed adifference. She had the same experience as I did.

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

Lastly, Plazma™ and Mag10® help your muscles recover, not yourjoints. For many of us who train heavy, joint soreness is the determiningfactor in your training. So be careful, because Plazma™ and Mag10® willtell your muscles one thing but your joints will tell you another. You'llhave to remember that it doesn't give you license to do more. Use it to dowhat you usually do, but only BETTER. In other words, use Plazma™ andMag10® to bring what you're currently doing to a higher level.

WORKOUTS

WEEK 1

Monday

Warmup DeFranco Agile 8

Dynamic Box Jump 3 sets x 5 jumps

Strength SquatBench Press

70% x 3 80% x 3 90% x 3 TM x PR*7 sets x 5 @ 75% (60 sec. rest b/t sets)

Assistance Chinup / Pullup 5 sets x 5 reps

11/24/2014 T Nation


Side BendTriceps Pushdown

2 sets x 25 reps100 total reps

* Perform one set with your Training Max for a PR rep max.

Wednesday


Dynamic Overhead Med Ball Throw 10 throws

Strength DeadliftPress


Assistance Barbell CurlsBack Raises (bodyweight)Band PullApart / Face Pull

5 sets x 10 reps3 sets x 1015 reps100 total reps

* Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.

Friday


Dynamic Standing Long Jump 3 sets x 5 jumps (stick landings)


7 sets x 5 @ 75% (60 sec. rest b/t sets)70% x 3 80% x 3 90% x 3 TM x PR*


5 sets x 5 reps2 sets x 25 reps100 total reps


Tuesday / Thursday / Saturday

Conditioning Weighted Vest 2 miles

Mobility DeFranco Agile 8 3 x/day

WEEK 2

11/24/2014 T Nation


Monday


Dynamic Med Ball Slam 15 throws




5 sets x 10 reps3 sets x 1015 reps100 reps total


Wednesday








Friday









11/24/2014 T Nation




WEEK 3

Monday








Wednesday








Friday





11/24/2014 T Nation








WEEK 4

Monday








Wednesday








11/24/2014 T Nation


Friday











WEEK 5

Monday




5 sets x 5 @ 75% (60 sec. rest b/t sets)5 sets x 5 @ 75% (60 sec. rest b/t sets)


50 total reps2 sets x 25 reps3 sets x 1525 reps

Wednesday





11/24/2014 T Nation




Friday






50 total reps2 sets x 25 reps3 sets x 1525 reps




531 1.2

Documents

Transcript of 531 1.2