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

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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. For me, that’s more like it – the lack of high intensity work is compensated by some extra volume of training. I'd rather do suitcase carries to work my obliques -- hits more muscles and doesn't flex the spine under load. In the first month, the lifter increases specificity by adding some heavy singles using his training max weight after he does his AMRAP sets.

Unless you guys want to read a 100,000 word article, or watch a four hour video, I’m going to have to stick to the basic, popular versions of 5/3/1 that are floating around the internet. Only those who are brave enough, or as Wendler may put it, “man enough” should read this book or be satisfied with an average complacent life.You’re not supposed to go to failure on the AMRAP sets, but you are supposed to come within a rep or so of failure. From there, you repeat the exact same workouts that you did the month before with slightly heavier weights. All four phases of this program are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program.

With First Set Last (FSL) you complete your normal 5/3/1 sets, and then drop the weight back down to complete the Set 1 weight again. If you want something to happen, have the Will and Desire to do the necessary work and the attitude to go along with it. If you’re not familiar with “First Set Last” or “Joker Sets”, your knowledge base on 5/3/1 is out of date.

The original 5/3/1 released in 2009 was a straightforward system designed by Jim Wendler for himself for selfish reasons the 5/3/1 concept was something along the lines of doing the big lifts and push the prowler. I receive thousands of questions about training templates, assistance work and “form videos” all hoping that there is a reason for their lack of PR’s, lack of progress or simply looking for the magic formula for getting stronger.