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

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I just wanted to give you all a starting point for designing a more specific 5/3/1 template if you are just really enamored with 5/3/1 for whatever reason.

And as we’ve already established that the original 5/3/1 program is light on volume if anything, the deloads are even more wasteful. some of the reviews have pointed out (perhaps rightly so) that the basics are not particularly well explained in this book.Another common remedy is to run the “Boring But Big” variation (spreadsheet included here), which contains a significant number of back off sets for extra volume. I actually messaged Jim on facebook and told him I was doing the beyond 5/3/1 program with joker sets and down sets(just like he prescribes) and I asked him if it would be alright to do a 5s progression on the big assistance lifts(incline press, floor press, goodmornings, front squat) and he said it would probably be too much.

The down side is that I’d have to be a testosterone driven gorilla to be able to do it all…a young testosterone driven gorilla. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. I have been looking to move to a different base program and there are just so many in Forever that I have no clue where to begin.This contained a variation known as “first set last” that added an additional AMRAP set to each day’s primary lift. There was no way to construct a cohesive progression of workouts based on how Wendler presented his information. The principles of the 5/3/1 program kept me grounded and I made sure that every variation stayed true to them: emphasize big, multi-­­joint movements, start light, progress slow and set personal records. Please understand that it would be virtually impossible to offer a comprehensive review of every single variation of 5/3/1 in a single review.

But let’s be honest here, do you really think doing a couple of singles, which still represents a relatively small amount of volume, is enough to override the fact that the vast majority of work that you do on the program is below 85%? If you want something to happen, have the Will and Desire to do the necessary work and the attitude to go along with it. is one of the most popular strength programmes around and is often seen as the next step after starting strength or stronglifts. When I first wrote the original program in 2008, I had no idea that I would be able to expand the program into what it is today. In summary, if you have been working out for 6 months to a year, and want to take things to the next level, understanding basic programming is what you need to learn over the next 5 years.

To best understand Sheiko's training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.