EASY START GUIDE (5/3/1 and Beyond 5/3/1 pdf manuals

attached (for more in depth info)

i made this so you can simply print it and go

heavy 5/3/1 sets:

Week 1: 3 x 5

Week 2: 3 x 3

Week 3: 3 x 5, 3, 1

Week 4: deloading 40 50 60%

Deadlif
0) warm up stretches recommended in article(5-10 mins)

1) explosive excercise choose 1:

squat jumps

jumps up on to a box bench

jumps off a box /bench for height(high jump) or distance(long jump)

2)heavy stuff(couple of warm up sets before going heavy)

deadlif heavy 5-3-1 x 3 sets

add an extra heavier set when you feel like it afer your normal 5/3/1 sets (called a joker set)

squat 5x5 speed/ technique

3)assistance : (3x5 on all assistance) choose 1 for each muscle group

QUADS: front squat/leg press/leg extension 3x5

HAMSTRINGS :stiff leg goodmorning/stiff leg deadlif/leg curl 3x5

4)optional

6) CALVES: calves seated/standing/donkey 3x5

Shoulder press
0 )warm up stretches recommended in article(5-10 mins)

1)Explosive excercise choose 1 :

kettlbell/dumbbell/barbell(when tehcnique mastered) clean and press

dumbell/kettlebell/barbell snatch

kettlebell /dumbell swing

2)heavy stuff(couple of warm up sets before going heavy)

barbell shoulder press heavy 5/3/1 x 3sets

add an extra heavier set when you feel like it afer your normal 5/3/1 sets (called a joker set)

barbell bench press 5x5 speed technique

3)assistance : (3x5 on all assistance) choose 1 for each muscle group

BACK: barbell row/dumbell row/ pullup 3x5

ABS: weighted decline crunches /weighted leg raises/ turkish get up(this is beast) 3x5

4)optional

5)BICEPS: underhand pullup/any curl variation (optional) 3x5

6) TRICEPS: close grip bench press/close bar dips (optional) 3x5

Squat
0) warm up stretches recommended in article(5-10 mins)

1) explosive excercise choose 1:

squat jumps

jumps up on to a box bench/jumps off a box

bench for height(high jump) or distance(long jump)

heavy stuff (couple of warm up sets before going heavy)

2) squat heavy 5-3-1 x 3 sets

add an extra heavier set when you feel like it afer your normal 5/3/1 sets (joker set)

3) deadlif 5x5 speed technique

assistance (3x5 on all assistance) choose 1 for each muscle group

4) QUADS: front squat/leg press/leg extension 3x5

5) HAMSTRINGS: stiff leg goodmorning/stiff leg deadlif/leg curl 3x5

optional:

6) CALVES: seated/standing/donkey 3x5

Bench press
0 )warm up stretches recommended in article(5-10 mins)

1) explosive excercise
choose 1 from my list below eg:

kettlbell/dumbbell/barbell(when technique mastered) clean and press

kettlebell/dumbell /barbell(when technique mastered) snatch

kettlebell/dumbell swing 2hands/( 1hand when weight gets to easy)

heavy stuff (couple of warm up sets before going heavy)

2)barbell bench press heavy 5/3/1 x 3sets

add an extra heavier set when you feel like it afer your normal 5/3/1 sets (joker set)

3)barbell shoulder press 5x5 speed technique

assistance (3x5 on all assistance) choose 1 for each muscle group

4)BACK: barbell row/dumbell row/ pullup 3x5

5)ABS: turkish get up(this is beast) /weighted decline crunches /weighted leg raises 3x5
optional

6)BICEPS: underhand pullup/any curl variation (optional) 3x5

7)TRICEPS: close grip benc h press/close bar dips (optional) 3x5

workouts last +- 60-75mins

extras for variation :

you can adjust your assistance excercises each 3 week cycle for variation on
deadlift squat days: choosing 1 from each:
QUADS-front squat /leg press / leg extension/hack squat/ (quads)

HAMSTRINGS-leg curl/stiff leg good morning/ stiff leg deadlif (hamstrings)

CALVES-seated/ standing/ stretch (donkey )

you can adjust your assistance excercises each 3 week cycle for shoulder
press bench days choose 1 from each:
CHEST:-close bench / wide bench press / dips/dumbell bench / incline bench etc (wide
for chest closer for more triceps )

SHOULDERS:-upright rows /dumbell shoulder press

BACK: barbell rows / pullups /dumbell rows /cable rows

ABS : do weighted crunches or leg raises (weighted) (remember train abs like another
bodypart same reps (5x5) and add weight for strength / try out a turkish get up if you
aren't dead already, BEWARE ITS INTENSE on a day when you feel like a beast

Biceps : any curl if you really want to but NOT NECCESSARY

back does biceps anyways (not necessary)

Triceps: any overhead extension or dip if you want to BUT NOT NECESSARY

chest does triceps anyways (not necessary)

-you can change your assistance excercises as needed afer each 3 week cycle, if you feel
you are weak in a certain area or on a certain excercise or if going wider or closer than
shoulder width on any particular excercise is harder stick with it for a few 3 week cycles
for your 3x5 assistance sets

-when in doubt choose the hardest and work at it

(google excercises for video examples if needed )

basic strength template(click links below)

http://www.t-
nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strengt
h

the original brief overview of the strength program

1.2 strength + explosive excercises added(click

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

- 1.2 strength program with explosive work added

- you can do a single day where you do all explosive excercises together or start each workout
with 1 explosive excercise folowed by your normal 531 +assistance strength training

explosive excercise choices I recommend: below

tips-legs (ass(hip flexors + core) must lead 1st then upper comes in to finish
sacrifice weight to get the coordination/ technique right at 1st

(upper body explosive)

-over head backwards or 4wards

-rugby line out throw

-smash in to floor in front of you

-side to side rotatation

(lower body explosive)

-jumps up on to box/bench - once mastered 1 leg

-jumps down off box/bench for distance (length) or height - once mastered 1 leg

-jump squats -once mastered 1 leg an option

(whole body explosive)

-kettle bell swings 2hands - 1hand when weight gets too light

-kettle bell/dumbell / snatch - once mastered barbell snatch ( more dangerous)

-kettlebell /dumbell clean once mastered barbell clean ( more dangerous)

-kettlebell/dumbell clean + press - once mastered barbell clean + press (more dangerous)

(use dumbells if kettlebell weight gets to light)

plus others suggested in articles above are good too

(google excercises for video examples if needed )

1.3 joker sets added as a progression to increase intensity

(click links below)
http://www.t-nation.com/workouts/beyond-531-program-1-3

-basically heavier sets added on to your 5+3+1+sets for those days when you feel like you can
go even heavier
http://theblogoffame.com/jim-wendler-beyond-531-joker-sets-for-dummies/

-some extra info on how to use joker sets to add intensity

1.4 the ultimate even more intensity techniques

added(click links below)
http://www.t-nation.com/workouts/beyond-531-program-1-4

some other intensity boosters i've used are for explosiveness are:
*- using heavier medicine ball 10kg 12kg or 15kg during medicine ball throws

*-increase height of boxes jumping up to or down off during explosive jumps

-choping wood(rocky style) -sledge hammer on tyre -or pik in to ground

-you could add your mma training in here

(core co ordination explosiveness overall body strength )

*- 2leg / 1 leg hopping up bank / stairs or sand dune

-sand dune sprints flat / then up hill

-sand dune hill jumps 2 leg then 1 leg and weighted if you get that strong

-crawling (upper body emphasis)on beach + up hill pretty beast too