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Training Templates That Kick Ass
2 Days/Week template.The first Training Template that is going to get the proverbial handy from me is a 2 Days/Week template. About a year ago, I switched to training twice a week and got great results. Here is ONE of the 2 Days/week templates that made the cut.
Feel free to get inspiration from these templates to create your own – but these are written by me for a reason i.e. I believe in them. If I believed in something else, I’d write it!
Week One
Day One (Monday)
Squat – 5/3/1 sets and reps SS Bar Squat- 5 sets of 10 reps
SS Bar GM’s or SLDL – 5 sets of 10 reps
Day Two (Thursday) Bench 5/3/1 sets and reps
Swiss Bar (football Bar) Overhead Press – 5 sets of 10 reps T-Bar/Barbell/DB Row (pick one) – 5 sets of 10 reps
Week Two
Day One (Monday)
Deadlift - 5/3/1 sets and reps SS Bar Squat- 5 sets of 10 reps
SS Bar GM’s or SLDL – 5 sets of 10 reps
Day Two (Thursday) Press 5/3/1 sets and reps
Swiss Bar (football Bar) Bench Press – 5 sets of 10 reps T-Bar/Barbell/DB Row (pick one) – 5 sets of 10 reps
Are you sitting there wondering why this template kicks ass? Great for people who have limited time in the weight room.
Great for people that still want to get bigger and stronger.
For people that have a lot of experience under the bar and don’t need a ton of technical work on the lifts. But really, it’s not brain surgery.
The SS Bar work makes your traps, upper and lower back strong like bull – use no belt when doing the assistance lifts.
Your hamstrings and quads will also get ample work – this is good because having strong hamstrings and quads is good.
Traps will grow awesome with this training because of massive amount of SS Bar and rowing. Triceps get a ton of work with FB Bar (swiss bar).
You can add in some extra “volume” work for upper body such as face pulls, rear delt, biceps, etc.
Boring But Big
Without a doubt, the Boring But Big is the most popular assistance template for the 5/3/1 program. This is because it is easy to program, easy to use and great for strength and size. There are a 2 basic ways to do the Boring But Big template:
Example 1
Day One Press – 5/3/1Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Two
Deadlift – 5/3/1
Deadlift – 5 sets of 10 reps Abs – 5 sets
Day Three
Bench Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Four
Squat – 5/3/1
Squat – 5 sets of 10 reps Abs – 5 sets
Example 2
Day One Press – 5/3/1Bench Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Two
Deadlift – 5/3/1
Squat – 5 sets of 10 reps Abs – 5 sets
Day Three
Bench Press – 5/3/1 Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Four
Squat – 5/3/1
Deadlift – 5 sets of 10 reps Abs – 5 sets
I get asked all the time which one is better. There is no “better” just different. And really, it’s the same amount of work, no matter which one you choose. Some people like the second option because you are doing the lifts two times per week. No matter which one you choose, you can also substitute the “5×10” exercise with a similar exercise.
Deadlift Variations
Trap Bar DeadliftSnatch Grip Deadlift Deficit Deadlift Block Deadlift Rack Deadlift
Straight Leg Deadlift
Squat Variations
Front SquatBox Squat Safety Bar Squat Leg Press
Hack Squat
Press/Bench Press Variations
Incline PressDumbbell Bench Press Dumbbell Incline Press Dumbbell Press
Swiss Bar (Football Bar) Bench Press Swiss Bar (Football Bar) Incline Press Swiss Bar (Football Bar) Press
Close Grip Bench Press Floor Press
For people new to the Boring But Big (BBB) program, I highly, highly recommend starting very light on the lower body assistance work. Even if the weight seems very light and the sets easy, you will be insanely sore from squatting and deadlifting for 5 sets of 10 reps. There is no point in making yourself so sore that you cannot train the next day. Or even two days after that. So if
you are new to the BBB, start with a light weight (around 30%) of your Training Max. Or another way of saying it; start with the lightest weight on the bar that won’t embarrass you. Something that still keeps your ego from being completely and totally broken.
The general rule of thumb is to use 50-60% of your Training Max for the 5 sets of 10 reps. But this is not set in stone; the whole goal is to get 5 sets of 10 reps. You can choose to do all the sets at one weight or vary the weight on the sets.
Ascending
Set 1 – 30% Set 2 – 40% Set 3 – 50% Set 4 – 60% Set 5 – 70%Descending
Set 1 – 70% Set 2 – 60% Set 3 – 50% Set 4 – 40% Set 5 – 30%Up/Down
Set 1 – 50% Set 2 – 60% Set 3 – 70% Set 4 – 60% Set 5 – 50%NOTE:
The above are examples and any percentages can be used. If you are using dumbbells for the lifts, just use your best judgment. Don’t try to program dumbbell work. Please. Just pick heavier or lighter dumbbells.
If you are using a different lift than the main lift (for example, you choose trap bar deadlifts instead of deadlifts) and want to program the percentages, you have two options:
Find your training max for that lift.
Approximate your training max for that lift, erring on the side of “too light” for the first training cycle.
Don’t try to base your front squat max off of your squat max – or try to use some silly “this lift is usually about X% of that lift” non-sense that floats around the internet like syphilis. If you are going to do something, do it right. Another option that people have thrived on is to pick three weights for the 5×10 lift – heavy, medium and light. These don’t have to be percentages of the training max; rather three weights you choose. For example, I like to use 225, 275 and 315. 225 is very easy, 275 is tougher but doable and 315 makes me feel like shit. Do one cycle with the easy weight, the next cycle with the medium weight and the 3rdcycle with the heaviest. Repeat.
For people completely new to this, I recommend this: Cycle One: 5 sets of 10 @ 30% of Training Max Cycle Two: 5 sets of 10 @ 45% of Training Max Cycle Three: 5 sets of 10 @ 60% of Training Max
Once you reach cycle three, you can use 60% of your Training Max for all cycles. Because your Training Max goes up every cycle, so will the weights for your 5×10 work. It self regulates with the 5/3/1 program.
Additional Notes for BBB
For the deload, I recommend doing the 5×10 work or cutting it down to 3×10. Use your best judgment and what you feel is best for your body.
Whatever variations, percentages or exercises you choose, the important thing is to perform the 5×10 work. It’s not so much about the weights used rather it is the work being done. Don’t get caught up in a 5×10 Dick Measuring contest.
For the 5×10 work and the deadlift, feel free to use straps. If your grip is lacking, choose a weight that allows you to perform the sets with a double overhand grip. Obviously, this is going to be much lighter than the 60% but it is a great way to get grip work into your training program. The BBB program is best used in a 3 or 4 day training program.
For many people, the 5×10 deadlift work is much too taxing. If this is the case, substitute light good mornings or straight leg deadlifts for 5×10; this will keep your lower back and hamstring stimulated but not drained.
You can superset the 5×10 pressing work with the lat work. This will cut down on workout time and keep you moving.
I recommend taking the belt off for the 5×10 squat and deadlift training. If you are not used to squatting or pulling without a belt, start lighter and work yourself up.
You can substitute curls or shrugs for the lat work.
Do not try to add more to this program – this is the biggest mistake people make with the BBB. They think they need to do more. If you feel you fall into this category then you are clearly not working hard enough on the 5/3/1 sets and/or the 5×10 work.
You can push the final 5/3/1 sets – do the 5/3/1 program as you normally would.
Your conditioning work during the BBB program should reflect your goals and your training level. For the squat variations, you can try doing one-leg exercises (lunges, step ups, one-leg
squats). If you do this, I would limit the reps and perform 5 sets of 6 reps instead of 5 sets of 10 reps. Do not base the weights on any percentage. You would just choose a weight and get the job done.
Workout A:
Squat – FB template progression Clean – 531
Bench Press – 5/3/1 (pair with chins) Workout B:
Squat – FB template progression Deadlift – 5/3/1
Press – 5/3/1 (pair with chins) Workout C:
Squat – 5/3/1
Bench or Press – 5 sets of 10 reps Lat work (preferably rows)
I just don’t like doing too many “big” exercises per workout – keep it at 1 or 2 exercises with the 5/3/1 sets/reps. This is part of my training philosophy. Whether it is part of yours, I don’t know.
Effective Training for Busy Men
Workout A Squat Bench Press *Assistance Work Workout B DeadliftPress
* Assistance Work
Week One
Workout A (Saturday)
Exercise Sets Reps
A Squat – Heavy work
B Safety Bar Squat 5 10
C Stiff Leg Deadlift 5 10
Workout B (Sunday)
Exercise Sets Reps
A Bench Press – Heavy work (superset this with chins)
B Press 5 10
C Rows 5 10
Week Two
Workout A (Saturday)
Exercise Sets Reps
A Deadlift – Heavy work
B Safety Bar Squat 5 10
Workout B (Sunday)
Exercise Sets Reps
A Press – Heavy work (superset with rows)
B Bench Press 5 10
C Chins 5 10
You're free to choose whatever assistance exercises you want but keep them high volume and "big" – front squats, leg press, dumbbell bench press, different kinds of rows, incline press, etc. Or instead do these assistance based workout
Workout C-1
Exercise Sets Reps
A Leg Press or Hack Squat 5-7 10-20
B Machine Press (any kind) 5-7 10-20
C Standing DB Press 5 10
D Row Machine (any kind) 5 10-20
E Face Pulls 3
F Triceps Pushdowns 3
This workout (or any variation of it) can be done if you know you're not going to have access to a good gym during travel time or during your vacation (really though – don't worry about it and take the damn vacation)!
The logic behind it is, I'd rather pump myself up with a bunch of machines than try to lift maximally on sub-par equipment.
If you're not traveling and still have time to do an extra workout during the week (provided that you've done both Workout A and Workout B), you can amend Workout C to look something like this:
Workout C-2
A Safety-Bar Squat Good Morning 3-5 10
B DB Bench Press 5
C Bulgarian Split Squats 3
D Dumbbell Rows 3
E Rear Laterals 3
Essentially it's a bunch of assistance exercises for the upper and lower body – you can choose anything you want. Again, "Workout C" isn't mandatory but simply a way to get another workout in if you have time. Just remember that the main workouts, A and B, are priority. Get those in first.
100-Rep Challenge
Monday: Lower Body Weight Training
Tuesday: Lower Body 100
Wednesday: Prowler Walk
Thursday: Upper Body Weight Training
Friday: Upper Body 100
Saturday: Prowler Walk
Notice that there are two days devoted to strength, two days devoted to conditioning, and two days devoted to hypertrophy.
100-Rep Work
The following exercises will be used exclusively for the 100-rep work. It's not hard to do, just do 100 reps in one set.
There are only three exercises per day and trust me, this will be all you'll need. Don't feel compelled to add more exercises; just do them as prescribed.
If you feel any of the weights are too heavy for your current level, simply do less. The weights listed are what most people who have 5 or more years of training can handle. They aren't easy but they're doable. And if you have any doubts, stop having doubts. You must expect more from yourself.
Upper Body 100
Front Plate Raise. This is done with a full range of motion, i.e., until the hands/plate are over the head. Using this range of motion greatly taxes the upper back and shoulders. Weight used = 25-pound plate.
Barbell Curls. Weight used = 45-pound barbell.
Kirk Karwoski Rows. Weight used = 135 pounds (barbell plus two 45-pound plates). Straps are not allowed.
Lower Body 100
One-Leg Squat. Also known as a Bulgarian squat. This is done with one leg in front and the back foot up on a bench. Weight used = bodyweight only. Finish all reps on one side before switching. You'll do 100 total reps – meaning 50 reps per leg.
Hamstring Curl. This is done with 10-20 pound ankle weights. Lie on the floor or on the bench. Do both legs at the same time.
Sit-ups. Lock your feet under something stable, cross your arms on your chest and do a sit-up.
100 Rep Notes
You're free to substitute any exercise you wish, but I can only approve of the ones listed
above. These were picked for a variety of reasons, namely to target weak points, target
areas people want and need to develop, ease of performing 100 reps, mobility, and the
simple challenge of getting better.
You can rest during the 100-rep set but you can't put the bar down and you can't make
the exercise "easier" during this time (i.e., lying down during a rest period during the
sit-ups). If you're in doubt of what constitutes rest, you're probably doing it wrong.
At the top of the front plate raise, squeeze your traps and upper back. Use as straight of
arms as possible.
Karwoski Rows are explained in the Yoke article I wrote for T Nation
here
.
Your form will probably get sloppy; that's to be expected. Still, you must try to maintain
some integrity during the set. The weight is light enough that you won't get hurt, but the
point of doing the exercise is to exhaust and annihilate the muscle, not to just get the
reps.
You'll be sore – expect it.
You can rest as much as you want between exercises. Don't bring a stopwatch – we're
in the weight room, not on a track.
You must learn how to relax your mind during these sets – don't focus on the pain. You
have to learn to dissociate yourself from reality.
I usually attack the first 50-60 reps without stopping, take a short break and catch my
breath (not really), then hammer out sets of 10 reps. This makes it easier to handle,
mentally. It also helps greatly if you have someone counting the reps for you. You'll
invariably lose count as your mind starts to wander away from the pain.
Weight Training Overview
Week 1
Monday
Exercise Sets Reps
A Squat * *
B Good Morning or Straight Leg Deadlift 3-5 5-10
C Hanging Leg Raise 3-5 10-15
* 5/3/1 sets and reps
Thursday
Exercise Sets Reps
A Bench Press * *
B Standing Press 5 10**
C T-Bar Row or Dumbbell Row 5 10-15
* 5/3/1 sets and reps
** you choose the weight
Week 2
Monday
Exercise Sets Reps
A Deadlift * *
C Hanging Leg Raise 3-5 10-15
* 5/3/1 sets and reps
Thursday
Exercise Sets Reps
A Standing Press * *
B Bench Press 5 10**
C T-Bar Row or Dumbbell Row 5 10-15
* 5/3/1 sets and reps
** you choose the weight
Lifting Notes
This is a six-week program; lifting will be done twice per week. Since only two exercises are done per week, you'll only go through one 5/3/1 cycle in the six-week period.
In other words, the first two weeks will be 3 sets of 5 reps, the third and fourth week will be 3 sets of 3 reps, and the final two weeks will be the 5/3/1 week.
No substitution of any exercise. If you substitute, it's no longer the program.
The "5 sets of 10 reps" of the bench press and press are done with approximately 50% of your Training Max. This is just a baseline number and can change. The important thing is to push yourself and get the required reps.
Hanging leg raise can be done with bent knees or straight legs (or a combination of both). You're welcome to push the last set hard on the 5/3/1 sets – this is up to you and how you feel for that day. I'd recommend pushing the sets hard but always leaving 2-3 reps "in the tank."
Prowler Notes
The Prowler is done for both conditioning and strength. You'll perform 6 Prowler trips of 40 yards on Wednesday and Saturday. I highly recommend you walk when doing the Prowler. The slower work will force you to use full steps and strengthen your legs.
Pick three weights for the Prowler – heavy, medium, and light. For example, I use the following weights: Heavy = 270 pounds, Medium = 180 pounds, Light = 90 pounds. You'll need to adjust these weights for your strength level, bodyweight, and the surface on which you push the Prowler.
Wednesday: 2 trips of 40 yards will be done with each weight; light, medium, and heavy. In my case, I'll do 2 - yard walks with 90 pounds, 2 - yard walks with 180 pounds, and 2 - 40-yard walks with 270 pounds.
Saturday: All 6 trips of 40 yards will be done with the medium weight.? For example, I'll do 6 - 40-yard walks with 180 pounds.
No rest periods are given because it doesn't matter. Get the work in – this is about getting the legs stronger. The conditioning will improve.
Building a Bigger Yoke
The main lifts of the program are: SquatBench press Press Deadlift Power clean
The hang clean, power snatch, or hang snatch can be done in place of the power clean. If you do the hang versions of these lifts, use straps for the heavier sets. These lifts are nothing new or terribly fascinating, but this is the foundation on which we build the program. Since most people train 4 days/week, the program will look like this:
Monday: Press Tuesday: Deadlift Thursday: Bench press Friday: Power clean/squat
Because we still want a well-rounded assistance program, we'll keep the basic assistance program for the Simplest Strength Template (SST, which is essentially 3 sets of 5-10 reps). This is outlined in the 5/3/1 second edition.
Monday
Press: 5/3/1 sets and reps
Close Grip Bench Press: Simplest Strength Template (SST) Tuesday
Deadlift: 5/3/1 sets and reps
Thursday
Bench Press: 5/3/1 sets and reps Incline Press: SST
Friday
Power Clean: 5/3/1 sets and reps Squat: 5/3/1 sets and reps
Straight Leg Deadlifts or Good Mornings: SST
That's the base of the program. For the lower body days (squat and deadlift), I highly
recommend a steady diet of either kettlebell swings or using the Hungarian Core Blaster (a t-bar apparatus that's plate loaded and similar in function to a kettlebell).
With the KB work, you can do single-arm or double-arm swings. Whatever you choose, I usually shoot for 100 total reps of swings on lower body days. The swing is great for strengthening the entire backside of your body. There's no need to go too heavy on these as you've already performed 2 or 3 fairly hard lifts in the workout. Shoot for a higher volume on the swings.
Putting it Together (The Yoke Program)
This is just a sample program of a yoke specialization program; you can mix and match the different exercises each week or each month.
As long as you get the main lifts in, you can choose whatever you want to do afterwards. Experiment a bit and don't be afraid to do some higher-rep work for the traps on the assistance work. Remember that you're doing the heavy work in the main lifts (deadlift and cleans).
Monday
Exercise Sets Reps
A1 Press 5/3/1 *
A2 Chin-ups 5-8 10
B1 Close Grip Bench Press SST **
B2 Band Pull-aparts 3 25
C Glenn B Shrugs 100
D Neck work
* 5/3/1 sets and reps
Tuesday
Exercise Sets Reps
A Deadlift 5/3/1 *
B SS Bar Squat or Front Squat SST **
C Swings 100
D Ab work E Neck work
* 5/3/1 sets and reps
** Simplest Strength Template
Thursday
Exercise Sets Reps
A1 Bench Press 5/3/1 *
A2 Karowski Shrugs 5-8 10-20
B1 Incline Press SST **
B2 Face Pulls 3 20
C Swiss Bar Front Raises 3 10-12
D Neck work
* 5/3/1 sets and reps
** Simplest Strength Template
Friday
Exercise Sets Reps
A Power Clean 5/3/1 *
B Squat 5/3/1 *
D Swings 100 E Ab work
F Neck work
* 5/3/1 sets and reps
** Simplest Strength Template
Major Assistance Yoke Work
With upper body assistance, I recommend choosing 2-4 exercises after the main lifts. All the assistance work can be done with the yoke in mind or can be paired (supersetted) with another exercise.
Here are some awesome exercises for developing a superior yoke:
Kroc rows.These have been written about extensively. Kroc had a greatarticleon how to do them correctly. Check it out.
Kirk Karwoski rows.This is like a shrug/upright row hybrid. Holding a heavy barbell, shrug and row it up to your belly button. Hold for a second at the top and repeat. With heavy weight and high reps, this is also great for grip strength. This will make your traps look like mountains of beef.
Shrugs (of all kinds).Just don't use more English than trap when doing these.
Any row or pulldown exercise.Pull these with your elbows high and out. This will stress your upper back and traps. Make sure you're actively squeezing your upper back together at the end of each rep.
Semi-upright T-bar rows.This is my new favorite trap exercise. I do sets of 20 reps in between all my press sets. This is something like a Kirk Karwoski row.
Glenn Buechlein KB Shrugs.Grab the heaviest kettlebells or dumbbells you can handle and do 100 reps without putting the weight down. You can hold them for as long as you want between reps but never let them rest. Start with a light weight at first and be prepared to be humbled. This is great for grip and trap work.
Farmer's carry.While not technically an assistance exercise (in the classic sense), the farmer's walk or farmer's carry is an awesome exercise for overall body strength: grip, legs, abs, back, and of course, traps.
If you want to perform this exercise heavy and make it a priority, I highly recommend doing it after the main lifts and the main assistance lifts; don't bother doing much after that.
You want to be fresh when loading up the farmer's walk handles with heavy weight and walking. You're free to do it light and do it after a "normal" workout, but who wants to do this with light weight?
If you don't have dedicated handles for this exercise, a trap bar works well, and if you don't have a trap bar, dumbbells can work. The advantage of having dedicated handles is that you can load up a ton more weight – and if you want to be strong, at some point you're going to have to add weight to the bar. That's the essence of a great saying I learned from Ethan Reeves and Brad Arnett.
Minor Assistance Yoke Work
The following exercises don't need a psych and are usually performed at the end of the workout. Most of these are done for higher reps (10-30) and are an awesome way to increase your yoke volume and thickness.
Rear DB laterals.Great for balancing out the shoulder girdle.
Side DB laterals.I do these "wrong." I start with my shoulders shrugged and then do the lateral. This isn't good for shoulder development, but awesome for the traps.
Upright row.If you're healthy, these are a great option. Try doing them with a rope attached to a low pulley.
Seated DB external rotations.These are often called seated DB cleans.
Face pulls.Great for balance and easy way to pump up your traps. If you don't have access to a pulley, use a band.
Band pull-aparts.A staple for many, the band pull-apart is great to do between sets of pressing. Make sure you pull the band apart with straight arms and pull your scapula together.
Standing football bar (or Swiss bar) front raise.Make sure you raise the bar in a full range of motion and end with the bar overhead. Pull your scap together at the top of the movement. This is a very humbling movement – the first set will feel easy but the subsequent sets, at the same weight, will be exhausting.
Strict (no bend) clean and press.This one is very strange but very effective. Start with an empty barbell and do a very strict clean and press. No leg drive, no hip drive. Use nothing but your arms and shoulders to move the bar.
Shoulder complex.Perform a barbell press for 10 reps, then do a side raise for 10 reps, and finally a rear raise for 10 reps. These three exercises, done back to back to back, constitute one set. Do three sets. This will smoke your shoulders and traps.
Along with the main workouts, feel free to do some lighter yoke work on your off days. I recommend this simple program:
Neck harness or neck flexion:100 reps (done in as few sets as possible)
Face pulls or band pull-aparts:100 reps (choose one of the exercises and do 100 reps in as few sets as possible).
This can be done every day or just on your off days. I highly recommend doing this at a set time every day, either when you wake up or right before you go to bed. Establish a habit.
5/3/1 and Rest Pause: A Six Week Challenge
How to do a Rest-Pause Set
A rest pause set is pretty simple. You're doing 3 sets in 1. After a few warm-up sets (this is up to you), perform an all out set of an exercise, rest briefly, then repeat it with the same weight, rest briefly again, and perform the last set.
The rest period can be timed with a watch, by counting breaths, or by counting in your head. Dante recommends taking 15 deep breaths between sets. Here's an example of a rest pause set:
Barbell Curls
95 pounds for 15 reps Rest 20-30 seconds 95 pounds for 6 reps Rest 20-30 seconds 95 pounds for 3 repsProgram Overview
This workout program consists of two (2) training days a week. Yes, only two. But trust me when I say that for this challenge, two is enough.
I know the current trend on the internet is the constant jerking to training 43 times a day. And I know people look at those programs with the same sparkle that Mr. Hands had for horses. Still, for this program, two days is ideal.
The exercises that you'll use for rest-pause sets are: Bench Press
Press Chin-Up Barbell Curl
Triceps Extension
As with DC training, you'll not be doing any rest-pause sets with the squat and deadlift. This would be incredibly unsafe. Instead, you'll do a down-set for these lower body lifts.
Because it's amazingly easy to program, we'll simply use the first work set of the particular week as your down set.
For example, on the 3x5 week (detailed below), you'll use 65% of your Training Max (TM) for this set. Dante calls this set a "widowmaker" (20 reps).
I'm not going to prescribe the amount of reps to do on the down set but you'll know if you gave it your all or not.
I wanted to do a row variation in the program and immediately thought of the Kroc row. This is a perfect exercise for this challenge. You do not perform a rest pause set with the Kroc row. Here's the sample training-template for the first three weeks:
Week One
Monday
Exercise Sets Reps
A
Squat
3 5*
plus 1 down set (65% x max reps)
B
Bench Press
3 5
65% x Rest Pause (RP)
C Chin-Up 1** RP
D Barbell Triceps Extension 1** RP
E Ab Work
*
use the percentages laid out in the original
5/3/1 training template
Thursday
Exercise Sets Reps
A
Deadlift
3 5*
plus 1 down set (65% x max reps)
B
Press
3 5
65% x Rest Pause (RP)
C Kroc Row 1** all out
D Barbell Curl 1** RP
E Ab Work
*
use the percentages laid out in the original
5/3/1 training template
**
1-2 warm-up sets
Week Two
Monday
Exercise Sets Reps
A
Squat
3 3*
plus 1 down set (70% x max reps)
B
Bench Press
3 3
70% x Rest Pause (RP)
C Chin-Up 1** RP
D Barbell Triceps Extension 1** RP
*
use the percentages laid out in the original
5/3/1 training template
**
1-2 warm-up sets
Thursday
Exercise Sets Reps
A
Deadlift
3 3*
plus 1 down set (70% x max reps)
B
Press
3 3
70% x Rest Pause (RP)
C Kroc Row 1** all out
D Barbell Curl 1** RP
E Ab Work
*
use the percentages laid out in the original
5/3/1 training template
**
1-2 warm-up sets
Week Three
Monday
Exercise Sets Reps
A
Squat
5/3/1 *
plus 1 down set (75% x max reps)
B
Bench Press
5/3/1
75% x Rest Pause (RP)
C Chin-Up 1** RP
E Ab Work
*
use the percentages laid out in the original
5/3/1 training template
**
1-2 warm-up sets
Thursday
Exercise Sets Reps
A
Deadlift
5/3/1 *
plus 1 down set (75% x max reps)
B
Press
5/3/1
75% x Rest Pause (RP)
C Kroc Row 1** all out
D Barbell Curl 1** RP
E Ab Work
*
use the percentages laid out in the original
5/3/1 training template
**
1-2 warm-up sets
Weeks 4, 5, 6: Repeat first 3 weeks.
Be sure to increase your training max by 5 or 10 pounds each cycle, depending on the lift. Try to beat your previous rest pause records by weight, reps, or by estimated max.
Notes
Those familiar with DC training know that Dante advocates extreme stretching between sets. I've never done it so I can't comment on it. If you do the research and believe it works, then give it a shot.
The exercises above are non-negotiable. I can't recommend any changes to the program. This is what I believe and know works. But if you must change something, then do it.
I'm 100% for everyone finding their own way and developing their own training; if you think something needs to be tweaked for your own benefit or goals, make that decision for yourself and go for it. So don't ask me if you can start tweaking shit.
Diet is simple – eat 1.5 to 2 grams of protein per pound of bodyweight. Base your carbs on how fat you are or how paranoid you are.
You can use bodyweight or weighted chins. That's up to you and dependent on your strength level. If you don't know which one to use, then use your bodyweight.
I recommend "easy" cardio (Air Dyne bike, for example) on the off days – 30 minutes on all non-training days. If you personally want to do something different to fit your goals, then do it. You know your body better than I do.
I don't recommend going to failure on your last 5/3/1 sets – push these for PR's but never go to failure.
Log all of your exercises, weights, and reps. For your RP sets, record the total number of reps you achieve.
After the sixth week, take a deload week and attack again or try another template.
Sample Workout
This is what a Monday workout of Week 2 might look like: Squat (Training Max = 500)
Bench Press (Training Max = 300)
Squat: warm-up sets, 350x3, 400x3, 450x7, 350x17 Bench Press: warm-up sets, 210x3, 240x3, 270x5 Bench Press (RP): 210x15, 210x5, 210x3
Chin-Up (RP): 1x18, 1x6, 1x2
Barbell Triceps Extension (RP): 115x20, 115x 12, 115x8 Hanging Leg Raise: 3 sets
The "Boring But Big" 3-Month Challenge
Conditioning
I'm not going to sway on this one at all. I recommend the following conditioning with this
program:
Walk 1-2 miles, 4 days/week while wearing weight vest. I recommend the 88-pound
XVest (this thing is amazing).
Walk two miles, 2 days/week and push the Prowler twice a week. The Prowler workout
is as follows, done on asphalt: 10 x 40 yard pushes (sprints or walks) with 90 pounds
added to Prowler. The walking sessions can also be done Manly Style, i.e. with a weight
vest.
The Prowler is great for this program because it allows the lifter to get a quality "hard"
conditioning session in without a lot of soreness. The Prowler is the best conditioning
tool I've ever used – it's
great
for athletes and especially older lifters.
Nothing
can
compare and there is no substitute. Pushing a plate on a towel across the gym floor is
not the same thing. The conditioning days can be done whenever it works into your
schedule.
Cheat Notes (the Program in a Nutshell)
Month one. 5 sets of 10 reps at 50% of Training Max (TM).
Month two. 5 sets of 10 reps at 60% of TM.
Month three. 5 sets of 10 reps at 70% of TM.
5/3/1 sets and reps are explained in the 5/3/1 book.
Last sets on the 5/3/1 are not taken to failure; only the required reps are done. All other assistance work should be kept to a minimum.
On upper body days, be sure to do some kind of pulling (rows or chins) exercise. This is a 4 days/week program, not 3 days/week or 2, or 5.
Exercise substitution will not be tolerated. Ask me about it and I'll pray you catch gonorrhea.
Sample Workout
Monday
Exercise Sets Reps
A Military press * *
C Chins 5 10
** Curls 3 10
** Triceps pushdowns 3 10
** Face pulls 3 10
* 5/3/1 sets
** optional, choose between doing one, two, or all three
Tuesday
Exercise Sets Reps
A Deadlift * *
B Squat 5 10
C Ab wheel 5 10-20
* 5/3/1 sets
Thursday
Exercise Sets Reps
A Bench press * * B Press 5 10 C DB rows 5 10 ** Curls 3 10 ** Triceps pushdowns 3 10 ** Face pulls 3 10 * 5/3/1 sets
Friday
Exercise Sets Reps
A Squat * *
B Deadlift 5 10
C Hanging leg raise 5 10
* 5/3/1 sets
The World's Simplest Training Template
The key to remember in all of this is to have one of these things be a priority for you, not all three.
The definition of overtraining is when three things are emphasized. When everything becomes important, nothing gets done correctly. So pick an area you need to work on, figure out what you need to do, and make the necessary cuts to the other two areas.
Now within each of the three areas, we can break it down further. Stretch:
Foam roll / PVC roll / lacrosse ball Dynamic movements
Static stretch Lift:
Fast movement (example: power cleans, box jumps, med ball throws) Strength movement (example: squat, bench press, deadlift, press) Size / Hypertrophy (example: all assistance movements)
Sprint:
Prowler, hills, strongman movements, treadmill sprints, weight vest walking, complexes. General rule of conditioning: If it's awesome, do it. If your mom can do it, don't.
Sample Conditioning Workout
PVC roll – IT Band, hamstring, quads Foam roll – upper and lower back Lacrosse ball – piriformis and feet
Prowler push – 40 yards x 6 times, big strides
Static Stretch – hamstrings, calves, hip flexors, shoulder dislocates
Workout:
Power Clean – 5/3/1* (90% of training max) Squat, 5/3/1 – (90% training max)
Glute Ham Raise – 3 sets (alternate each set with 100 jumps on jump rope) Hanging Leg Raise – 3 sets (alternate each set with 100 jumps on jump rope) *For a description of Jim's 5/3/1 program, click here.
Conditioning:
Hill running – 15 hills
Conditioning Template Notes:
•
General template remains the same. This is the purpose of this entire article.• Strength portion; keep training max at 85-90% of max. Since conditioning is your main focus,
I want to stress the "train to maintain" idea. Just do enough to keep your strength somewhat high but this is not a time to be setting records or looking to break records. IT IS NOT GOING TO HAPPEN. So keep the strength portion in training, but just strive to keep it about 90% of where you were before.•
Assistance work is minimal. Still do some muscle work to balance your body – make sure you do plenty of pulling (chins/rows) as this should be a priority.Sample Strength Workout
Warm-up:
PVC roll – IT Band, hamstring, quads Foam roll – upper and lower back Lacrosse ball – piriformis and feet
Dynamic Warm-up, all for 40 yards – Frankensteins, side-walk shuffle, lunge, backward jog. Static Stretch – hamstrings, calves, hip flexors, shoulder dislocates
Workout:
Bench press – 5/3/1 (alternate each set with Chin-ups) One arm dumbbell shoulder press – 5 sets of 5-12 reps T-Bar rows – 5 sets of 10-15 reps
Face pulls – 3 sets of 20 reps Barbell curls – 3 sets of 10 reps
Conditioning:
Prowler – 6 x 40 yard sprints with 90 lbs. Strength Template Notes:
•
Push strength work (main exercise) –push last set to 1-2 reps before failure when you feel great and just minimal reps when you don't.• Keep assistance work to 2-4 exercises.
•
Conditioning work needs to be done so that it doesn't mess with recovery for strength work. Just as the other templates use "Train to Maintain" in regards to how you approach strength, use the same approach for conditioning. I always use 6-10 Prowler sprints or hill sprints as my maintenance level. I can do this 3-4 times/week with no effect on my strength.Sample Hypertrophy Workout
Warm-up:
Defranco "Agile Eight"
Editor's Note: DeFranco's "Agile Eight" consists of the following moves:
Foam roll IT band Foam roll adductors
Glute/piriformis myofascial release with static stretch "Rollovers into V" sits
Fire hydrant circles Mountain climbers Groiners
Static hip flexor stretch
Workout:
Good morning – 5 sets of 10 reps Chins (weighted) – 5 sets of 10 reps Leg curls – 5 sets of 15 reps
T-Bar rows – 3 sets of 10 reps
Conditioning:
2 mile walk
Hypertrophy Template Notes:
• General template remains.
•
For strength portion, keep training max at 85-90% of max.•
Perform assistance work for higher reps.• Diet must compliment training – high protein/calories.
• Conditioning must not take away from training and recovery. Since training for this goal is
pretty fruity and awful (you should just train to be strong and let things fall into place), this is the only template that allows wimp conditioning.5/3/1 and Athletes
The assistance work is where the strength coach and athlete can infuse a little creativity, but don't use this time as a free-for-all in terms of exercises. Assistance work for athletes should be used for the following:
Muscle mass Rehab
Injury prevention (often termed "pre-hab" by some coaches. This refers to an area of an athlete or his/her position that's often injured and needs some preventive medicine).
Balance (this means that the assistance exercises chosen are used to balance the whole of the athlete. This would include upper back training, lat training, and abdominal/lower back,
The right assistance work can often fulfill all these areas. This is called training economy. And when training athletes in the weight room, training economy (a.k.a. "getting the most out of the best and fewest exercises") is vital. If the exercise doesn't serve a function, leave it out.
Choosing the correct assistance work is easy. For athletes I recommend doing hamstring, single-leg, lat/upper back, abdominal, lower back, and in some cases, neck work. The lifts you choose are going to be entirely based on what you have access to as an athlete and a coach. Remember that athletes have become explosive and strong long before fancy machines and equipment came into vogue. You don't need much equipment, just the right coach and smart programming.
If the athlete has had an injury in the past, it's smart to do a couple sets of a proper exercise to help strengthen the area. If the athlete's sport or position is predisposed to a certain area of injury, adjust the assistance work to help him avoid an injury.
As an example, for many athletes, shoulder, back, hamstring, and knee injuries are part of the culture. So hit these areas with glute ham raises, external rotation (internal rotator stretches), extra abdominal work, reverse hyperextensions, and back raises. Properly performed squats and single-leg work will help strengthen the areas around the knee to help prevent knee injuries. For in-season athletes, I recommend two workouts per week be performed. The set up would look like this:
Day One Squat – 5/3/1 Bench press – 5/3/1 Assistance work Day Two Deadlift – 5/3/1 Press – 5/3/1 Assistance work
In-season assistance work can be 3-4 exercises of 8-12 reps per workout. If you choose to keep power cleans in your training, you can do them on either day.
There's no greater feeling than going into the final games of the season and feeling strong. This will give you (if you're an athlete) or your team (if you're a coach) a physical edge over your opponent. More importantly, this will give you a mental edge, which is invaluable.
If you're a strength coach, time in the weight room can also be used (andshouldbe used) to develop other physical areas of the athlete. This includes flexibility, mobility, jumping, and medicine ball throws, amongst other things.
Monday
Exercise Sets Reps
A Squat 3 5/3/1 B Bench press 3 5/3/1 C Dips 3 D Chin-ups 3 E 4-Way nec 3 F Sit-ups 3 20
Wednesday
Exercise Sets Reps
A Power clean 3 5/3/1 B Deadlift 3 5/3/1 C Incline press 3 10 D Barbell curls 3 10 E Back extensions 3 20
Friday
Exercise Sets Reps
A Front squat 3 5/3/1 B Press 3 5/3/1 C Rows 3 10 D DB press 3 10 E 4-Way neck 3 F Sit-ups 3 20
Now during the football season, I want you to cut your training down to two days/week. You can continue to train three days/week during basketball and track season but let's recover a bit during football. The in-season training will now look like this:
Monday Squat Bench Press Assistance work Wednesday Deadlift Press Assistance work
For assistance work, I recommend doing back extensions, sit-ups, chin-ups, and dips. If you have time and energy for more, go ahead and do whatever you want. Don't think that training only two days/week is too little. You're running seven days/week and wear pads/hit four days a week. This is very stressful on the body and you'll be surprised how strong you'll get when you train smart and train with purpose.
Eating
You probably won't believe this, but the trend today is either being ridiculously fat and
awful or skinny and weak! There's this new pride in the world and it revolves around
being physically pathetic. I'm glad you take pride in your mind and your body. Like Dad
says, "It's important to be strong here (as he points to his head) and strong here (as he
points to his arms)." The two go hand in hand and help build one another.
The reality is that you're too skinny. I know you need – and want – to gain weight, so
here's the secret:
Eat the three meals/day that you're already eating. And eat as much as you can at these
meals.
After each meal, make this shake: Two cups of whole milk, three scoops of protein
powder, a banana, and two tablespoons of peanut butter. And after you make this
shake, drink it. Three times a day. Don't miss a day.
I also hope that you start reading a lot on diet and write a book on it. It doesn't matter
what it contains as long as it's got a good name and some ridiculous claims; people will
fall for anything but common sense.
5 Ways to Get Stronger You Didn't Already Know
I touched on high-rep movements earlier and this is a great way to add in some bodyweight work. You don't have to do a ton of reps with these exercises, even doing three sets to failure (in place of the high-rep exercises) of basic bodyweight exercises would be a good place to start. After your upper body main work, you can use push-ups and chin-ups (or fat man rows) to end your workout.
For example:
Main lift: Press
Supplemental Lift: DB incline press
Supplemental Lift: DB rows
Assistance: Push-ups, fat man rows
Or
Main lift: Squat
Supplemental Lift: Straight leg deadlift
Supplemental Lift: Leg press
Assistance: Walking lunge (bodyweight), sit-ups
I wouldn't worry too much about programming the bodyweight work – it's a small, assistance lift. If you're going for higher reps on these (as I believe you should), use a barbell in a power rack and set it on an incline for push-ups and fat man rows.
Adding in some bodyweight training doesn't mean you have to become a bodyweight champion, rather, it's a great way to supplement your heavy barbell training with exercises that keep you honest in your strength and your body composition.
Conclusion: You won't be too fat to move your body when it counts.
Competing is paramount for anyone who wants to push their strength to a new level, however, I realize that most are hesitant to do so. So I propose the following: as a block of training, focus almost exclusively on peaking for 1 or 2 lifts. Not four, not five, and not three – just one or two. This will teach you how to program your training, how long you have to peak, and how to dial back (and push) other aspects of your training.
Here's a good example of what I like to do in my own training, broken into two 6-week training blocks:
6-Week Block #1
Core lifts - maintained
Assistance - normal Prowler - heavy
6-Week Block #2
Core lifts testing - pushed with heavier singles at end of workout Core lifts not testing - maintained
Supplemental lifts - volume backed off, intensity high Assistance - eliminated
Prowler - eliminated
Core lifts that are being tested: Squat and press
Supplemental lifts: Safety squat bar, Trap bar, Football bar presses, T-bar rows
Assistance: Arms, lats, upper back, abs, low back
Doing More with Less by Matt Carlson
I have a few others but those are private. The following is what I do every day (5 days a week) before lifting or running:
Jumping Jacks x 50 reps Push-ups – Regular x 40 Reps Mountain Climbers x 25 Reps Burpees x 25
Flutterkicks x 25
Dive Bombers (Hindu Push ups) x 10 Leg Lifts x 25
Lunges x 20 Bicycle x 25
Band Pull -a- Parts x 25 Dips x 10 – 15
Running x 2 miles ( I run 2-3 times a week ) DAY 1
Squat 40,50, 60% (box jumps between warmups) * I’m also following the phases in the 2nd edition*
Bench 531
Chins 5 set AMRP
Barbell Straight Arm Pull overs 3×10 DAY2
Power Clean to Press 531 (Fucking Awesome, my press has begun to take off again) Dead lift 531
Dips superset with Chins or inverted rows 3x amrp Curls 3x?
Day 3
Squat 531 (box jumps between warmups)
Close Grip Bench (Sets and Reps from the Simplest Assistance Template from the 2nd edition) Rows 3x a bunch
Upright rows 3 x a bunch
2012 in Review
The high-rep work is easy on your joints (less bar weight), great for tendon strength, and for those that have never done it, amazing for hypertrophy work. Couple this with low-rep/heavy weight main exercises and you have the best of both worlds – strength and size. More importantly, your muscles might be sore but your joints don't feel like crap.
Here's a way to incorporate some high-rep assistance work into your training without having to do the 100-Rep Challenge:
Main lift:Squat, bench, deadlift, clean, press
Supplemental lift (heavy work):This would be a compound movement like incline bench, deficit deads, rack pulls, and safety squat bar squats done heavy to supplement your main movement.
Assistance work:Single-joint movements such as back extensions, one-leg work, curls, lat/upper back work, triceps; in general, do 1-3 movements for 3-5 sets of 25-100 reps.
For example, here's a squat workout:
Supplemental Lift:Deficit deadlifts –5 sets of 5 reps, working up to 5 reps at 85% of your training max
High-Rep Assistance work:
One-leg Squats (back leg supported by TRX strap or sled strap) –3 sets of 20 reps/leg
Reverse Hypers –3 sets of 25 reps with hold at top for 2 seconds
Ab Wheel –3 sets of 30 reps
The great thing about training is that you don't have to commit to something forever. I get a million emails and Facebook messages from people sending me templates and asking for approval.
I can understand the need to do so but your training template can and should change every 6 weeks or so, and you can do thiswithoutever sacrificing the main work or principles. The high-rep assistance work is just another 6-week template that you can use...which brings me to the second point.
I have a cheat sheet that I give out and it makes people accountable for 7 things for the next 6-week training cycle:
Warm-up/Mobility Training maxes
Core lift training (sets and reps/structure)
Assistance work (exercises, sets/reps and structure) Conditioning
Diet/Supplements Recovery protocols
We have a large "database" of different variations of each of these training phases and the lifter will mix/match those things that:
Fit his goals. He has access to. He wants to do. He needs to do.
Of course, it's not as easy as just picking shit and plugging it in – things have to complement one another, along with the lifter's level of fitness.
The best part about this is that anyone with a modicum of discipline can stick with any training program for 6 weeks – if you can't, find another hobby or go dig some ditches for a year to work on your commitment and work ethic.
Each 6 week phase, depending on the lifter/goals, can help build on the other – they just don't exist independently.
For example, let's say Sammy Slowtwich needs to work on his explosiveness in his squat. We all agree that doing one day of light squats isn't going to cut it, so we set the first 6-week phase to be 70% work on the squat while introducing some low level (beginner) jumps and full body throws to his training. Also, his core training is increased, as is recovery work.
In the second 6-week phase the squat volume is increased, the percentages stay the same (or can be raised slightly while maintaining integrity of the speed), jumps are increased, and special attention is placed on core and recovery again.
The final 6-week phase is broken into two phases and ends with near maximal attempts in the squat.
For example:
Power Clean – 5/3/1 Squat – 5/3/1
Hanging leg raises – 3 sets
Farmer's walk
Monday
Squat – 5/3/1 sets/reps Bench – 55%x5, 65x5%, 75%x5 Assistance workWednesday
Deadlift – 5/3/1 sets/reps Press – 5/3/1 sets/reps Assistance workFriday
Bench – 5/3/1 sets/reps Squat – 55%x5, 65%x5, 75%x5 Assistance workBut these need to be programmed into your training with caution, son. So let's say you're running my 5/3/1 program and wish to add rack pulls into the training. Because it's a bigger assistance exercise, we can easily account for it with some minor changes:
Deadlift: 65% x 5, 75% x 5, 85% x 5 (don't go for max reps on the final set) Rack Deadlifts: 4 x 6-8 reps at 80% of rack dead max
Glute Ham Raises: 3 sets of 10 Ab Wheel: 3 sets of 20
Modification #1: I'm a competitive powerlifter. How do I tweak this for my goals?
"I have a whole book on this coming out called 5/3/1 for Powerlifting," says Wendler.
"The biggest modification pertains to switching around the weeks and adding some
heavy singles.
In the original 5/3/1 Manual, the weeks look like this:
Week 1:
3 x 5 reps
Week 2:
3 x 3 reps
Week 3:
3 x 5, 3, and 1 rep
Week 4:
Deload
In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles,
so it basically looks like this:
Week 1:
3 x 3, plus a few singles
Week 2:
3 x 5 only perform requisite reps
Week 3:
3 x 5,3,1, plus a few singles
Week 4:
Deload
This system is superior for powerlifting as it includes the necessary heavy singles, yet
by switching the weeks around and only performing requisite reps in week two, you
never train heavy two weeks in a row.
Thus, it allows for more overall recovery."
Modification #2: I'm a busy guy and hitting the gym four times a week is tough. Any lower frequency ideas that still yield gains?
"I get this a lot, and I have a kick-ass answer. Move everything to two times a week and
do the following:
Week 1:
Monday:
Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs
Thursday:
Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls
(yes, curls).
Include three days of hard conditioning (hill sprints) on nonconsecutive days.
Week 2:
Monday:
Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs
Thursday:
Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke
isn't on you, biceps curls).
Include three days of hard conditioning (hill sprints) on nonconsecutive days.
That's it.
I've advised a lot of busy guys to follow this routine and virtually all got bigger, stronger,
and in better shape faster — and for longer — because there's so much less potential
for burnout."
With the reduced frequency, Wendler says there's no need to deload, and each training
cycle now goes six weeks instead of the usual four.
And for those guys who think that this sounds like their mama's split, Wendler sayslook
out.
"The 5 x 10 assistance work is no joke, if you hit it hard. It's definitely not a pussy split
— in fact, it could be the best variation of all.
Following this split is the reason I decided recently to do another meet."
The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines.
When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.
For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the
conditioning take away from your recovery. (See the earlier question about focusing on one goal at a time.)
Here's a sample template:
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1 DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12 Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns) Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1 Weighted Dips – 4 x10 DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20 Push ups – 4 sets to failure
Day 4: Legs and Abs
Squat – 5/3/1 Leg Press – 5 x 15 Leg Curls – 5 x 15
Leg Extensions – 4 x12 Ab Wheel – 4 x12
The Bane Workout – A Letter to a Beat Up Reader
Answer:I think you need to lay off squatting and pulling and rethink your approach to training. Take 6 months off of doing traditional stuff and attack training at a new angle. Do the Bane Workout, as I call it. It has nothing to do with Bane but I figure, “What the F#ck? Might as well use the
name.” Plus, it was thought while watching “Batman Rises”. This is what I do with people who are all fucked up and know they need a different approach (this is the Hurt Lower Body Crue Bane Workout, umlauts pending).
Workout – as many days as you want, up to you. Don’t ever ask this question.
Exercises – whatever you want, you choose from the template. Don’t ever ask this question. Part One:
Hurdles, Kicking Heavy Bag, PVC Work, Jump Rope, Parisi Warm-up, Defranco Agile 8, etc. Move in a variety of ways and do this for 30 minutes. NO less.
Part Two:
Single Leg Exercise (You choose) – 5 sets of 6 reps. Bodyweight, barbell, dumbbell – load how you want but never cut short the ROM for weight. That means your wife didn’t take your last name. And not because of anything but embarrassment.
Part Three:
Upper body Press (You choose) – either volume work, 5/3/1 sets/reps or whatever. Don’t ask as this is up to you.
Part Four:
Some type of Swing/KB-DB Snatch or some kind of pulling movement (not deadlifting). Variety. Volume work.
Part Five:
Bodyweight “core training” – because a strong man needs to take a punch. Do enough to make you strong
Conclusion:
(Note: Part One must be done 1-2 times/day)
5/3/1 and MMA
Since there are many abilities that must be trained and much time devoted to practice (and this practice being very difficult), I propose the following.
Train two days/week
Assistance work is kept to 2-3 exercises per day
A third day can be added for additional assistance work (if time and energy allow)
The time spent in the weight room must be devoted to getting stronger, not running around doing circuits. You are in the weight room to get stronger, NOT to mimic another practice. Every time I see someone prescribing conditioning circuits for MMA strength training, I breathe a sigh of relief. As long as this person is deemed an expert, I will always have a job. Feel free to do your battling ropes and burpees AFTER you strength train.
Day One Squat Bench Press Assistance Work Day Two Deadlift Press Assistance Work
Assistance work should be plenty of lat and upper back work, arm work or anything that you need personally for injury prevention. Like any sport, the role of the weight room is nothing more than GPP – and the time spent in the weight room FOR ANY ATHLETE is terribly easy (despite what people would have you believe). Get progressively stronger on the basic lifts, don’t lift yourself out of play or practice (i.e. it shouldn’t interfere greatly with practices and definitely not matches). Being sport specific in the weight room is a fucking gimmick. Even the people that stroke that flaccid idea know it. Please don’t fall for that ridiculous notion. And you don’t need to be strong to be a better athlete, but being stronger than you were is always a good thing. Especially if done progressively, over time and with patience. These are the gains that last and that will hurt your opponent the most.
I have no idea how your current training is set up (I know you lift 3 days/week but that is only one part of training), so I suggest you do the NOV template (lift 4 days/week, Prowler/Hills or something similar 4 days/week). If you want to add in some pushups and other stuff, just do it as assistance work. Not a big deal. For cardio, since you are already (again an assumption) going to do the Prowler (or something similar) 4 days/week, cardio would probably be recommended on the off days for recovery stuff and to actually do some easy aerobic work. I’d do something very unstressful to the body (stationary bike fits the bill). But really, doing the NOV template will probably suffice. Again, what you do in your training now is going to be largely based on where you’ve been/what you’ve done.
Monday
Press Assistance ProwlerTuesday
Deadlift Assistance ProwlerWednesday
Stationary Bike MobilityThursday
Bench Press Assistance ProwlerFriday
Squat Assistance ProwlerSaturday
Go outside and fuck around
Off
In short, lift heavy the main, bodybuild the assistance, push heavy the object.
Training Update – Bench Press
The only thing I’ve done in this training cycle is to push the assistance work for higher reps. So instead of 5 sets of 10 reps, I’ve moved it to 5 sets of 20 reps. Another 6 week cycle with a small twist.
The meat of the program would look something like this: Bench Press – 5/3/1 sets and reps, singles if strong
Press – 5 sets of 20 reps DB Rows – 5 sets of 20 reps More on Assistance Lifts
The choice of assistance lift pales in importance to the proper execution and loading of the key lifts. Too many younger lifters major in the minors, and they’re called assistance lifts for a reason. That’s the main point I was trying to make. When evaluating whether an assistance lift has a place in your program, it helps to consider that assistance lifts are intended to
accomplish a few specific goals: • Prevent strength imbalances. • Build muscle.
• Strengthen weak areas.
• ASSIST the basic lifts (squat, bench press, overhead press, and deadlift; or whatever lifts you deem important in your training).
Let’s take a look at the key lifts and what needs to be strong to do them: Squat — abs, low back, hamstrings, quads.
Deadlift — same as squat, plus upper back/lats and grip. Bench Press — chest, shoulders, triceps, lats/upper back. Overhead Press — same as bench press, plus low back/abs.
So with this in mind, we have to have assistance work that compliments these lifts and provides balance. Here are some of the best assistance exercises for each area of the above:
• Abs — sit ups, ab wheel roll-outs, hanging leg raises.
• Low Back — good mornings, back raises, reverse hyperextensions. • Quads — lunges, leg presses.
• Chest — dips, dumbbell presses, dumbbell flyes.
• Triceps — dumbbell presses, dips, triceps extension/pushdowns. • Shoulders — any pressing exercise.
• Hamstrings — glute ham raise, good mornings, back raises, leg curls. • Lats/upper back — pull-ups, bent rows, dumbbell rows, shrugs.
For the grip, just perform Kroc rows (high rep dumbbell rows) or high rep shrugs (no straps).
Yearly Training Map 9-13-2012-8-31-2013
Testing 9-11-2012 – 9-15-2012 ( 80% of Starting Strength chart for Advanced 220 lbs male for max reps) Power Clean Squat Push Press Deadlift Press -Test beltless
-Only solid reps count
-Clean and Press all presses -Hook grip on cleans
100 Rep Challenge: 9-17-2012 – 10-27-2012 Required reps only
Getting into shape to train Similar to anatomical adaptation 2 x lifting a week
Beltless Recovery
Yoke Phase: 10-29-2012 – 12-22-2012 Go for PR’s on deadlift and clean
Establish rep PR’s with DB Row @ 125, 150, 175 – Spud Handle needs to be purchased. Other main lifts, coast
prowler 2 x @ 4-6@ 180 @ 40 yards or 8 hills 4 x week; 2 x week conditioning
beltless on all main lifts / power clean and deadlift Straps allowed on clean pulls, snatch pulls etc. Neck Work 6 x week
Benchmarking: 12-24-2012 – 12-29-2012: (Be able to hit completed training max for a triple) Strength Phase: 12-31-2012 – 4-20-2013 (be able to hit 95% for a double @ 242 advanced standards or total 1500 @ meet)
Go for rep PR’s on all lifts Belt on all lifts
Full Body Routine: Day 1 Clean/Squat Day 2 Push Press Day 3 Press/ DL
Conditioning = Off Days: Medium (4 x 6@ 180), Light (10 x 90), Hard (2 x 90, 2 x 180, 2 x 270) Cycle 1: 85% of goal x 1 Cycle 2: 90% of goal x 1 Cycle 3: 95% of goal x 1 Cycle 4: 95% of goal x 2+
3/5/1, 5′s: 65.75.85 75 65% x 5
Benchmarking: 4-22-2013 – 4-27-2013 Explosive Phase: 4-29-2013 – 6-8-2013
2 x a week lifting, 4 x a week explosive work ie, shot put, hurdle jumps; set records in shot put and hurdle jump height
Conditioning Phase: 6-10-2013 – 8-24-2013
2 x a week lifting, conditioning work 6 x a week goal 50 hills, other conditioning days are recovery work, Prowler Walk x 10 x 90lbs
Very minimal asst. work toward end of cycle #2.
Need to be able to hit 30 x 3 x a week two weeks before end of cycle Benchmarking: 8-25-2012 – 8-31-2013
5/3/1 and Bodybuilding
The main movement stays the same and keeps strength in the program. This allows
you to progress from week to week and actually get stronger, something lacking in
about 99% of non-assisted bodybuilders’ routines.
When you push the assistance in the program below, keep the reps on the final set to
just the bare minimum or just slightly over.
For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking.
If you’re asking why something so non-strenuous: if physique goals are your only
concern, do not let the conditioning take away from your recovery.
Here’s a sample template:
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Push ups – 4 sets to failure
Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12
Monday TrainingDeadlift – 5/3/1 sets/reps, worked up to new 8RM SS Bar Squat – 3 sets of 5 reps
GM’s – 3 sets of 10 reps
Wednesday Training
Press – 5/3/1 sets/reps, worked up to new 10RM (see video) Bench – 5 sets of 10 reps, also new 7RM
Rows/Chins/Shoulder Complex -3o0 reps Monday
Squat or Deadlift (alternate every week) – 5/3/1 sets and reps SS Bar Squat – 5′s progression
SLDL/GM – higher volume work Neck
Wednesday
Bench or Press (alternate every week) – 5/3/1 sets and reps….supersetted with: Chins or TBar Rows (alternate every week) – 100 reps
Bench or Press (alternate every week, doing the opposite lift I did in the beginning of the workout) – 5 sets of 10 reps
Chins or TBar Rows (alternate every week, doing the opposite lift that I did in the beginning) – 100 reps
Neck
Training for the Summer
Day One:Squat or Trap Bar (alternate each week)- 5/3/1 sets/reps SS Bar – 3 sets of 5 reps (using new progression)
SLDL – 3 sets of 5 reps (using new progression) Neck Harness – 1 set of 50 reps
Day Two:
Bench or Press (alternate each week) – 5/3/1 sets/reps
(If I’m Pressing as a first exercise, I will do 5-8 sets of TBar Rows supersetted with Press. If I am Bench Pressing, I will do 5-8 sets of chins/pull-ups supersetted with the Bench.)
Bench or Press (alternate each week, doing the opposite of the first exercise) – 5 sets of 10 reps
Rows or Chins (alternate each week; if I do the chins as a superset in the beginning of the workout, I will do rows. And vice versa.) – 5 sets
Neck Harness – 1 set of 50 reps Conditioning Work:
3 Days/week of Prowler work. I will also be doing hand-over-hand rope work with sled each of these days
Stretching/Mobility/PVC pipe:
This is done two times/day, everyday.
Bench Press - normal 5/3/1 sets, and finished with 215 for 10 reps, 255 for 1 rep and 300 for 1 rep (see video). This is a big step in the correct direction.
Chins - various grips, slow sets of 5 reps. Did 1o total sets. (these were supersetted with the bench press)
Press - 5 sets of 10 reps
Rows – 5 sets of 10 reps (supersetted with the Press)
NOV, Pilates and Full Body Training…and Assistance Work
Workout A:Squat – FB template progression Clean – 531
Bench Press – 5/3/1 (pair with chins) Workout B:
Squat – FB template progression Deadlift – 5/3/1
Press – 5/3/1 (pair with chins) Workout C:
Squat – 5/3/1
Bench or Press – 5 sets of 10 reps Lat work (preferably rows)
I just don’t like doing too many “big” exercises per workout – keep it at 1 or 2 exercises with the 5/3/1 sets/reps. This is part of my training philosophy. Whether it is part of yours, I don’t know.
bench 5/3/1 (alternate with press for 5/3/1 focus) press 5×10-15 Rows 5×10-15 deadlift 5/3/1 good mornings 5×10 weighted chins 5×10 squat 5/3/1 squat 50% 10-15 SDL/RDL 5×10 Squat – 5/3/1 GM’s – 5 sets of 10 reps Abs – Lots Deadlift – 5/3/1
SS Bar Squat – 5 sets of 10 reps Abs – Lots
Press – 5/3/1
DB Bench – 5 sets of 10 reps Chins – 5 sets of 10 reps
