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

by Jim Wendler

If you have been doing the 5/3/1 program for any amount of time, you should know that pushing the last set for a new PR, is the money set.

When training for strength (absolute strength) is a huge priority in my life, the following recovery protocols are used: Sleep – 8-10 hours/day. Naps/relaxation – 30-60 minutes/day of quiet. Food – 4-5 meals/day Epsom salt baths – 1/day Mobility work – 3 times/day Massage – 1 time/week Conditioning – 30 minutes, 3 days/week of AirDyne. Never discount the importance of an aerobic base. This will help lower your resting heart rate, improve blood flow and reduce overall soreness.

All of these 5/3/1 variations stay within the principles and philosophies of 5/3/1. To remind you, these are: Use multi-joint exercises as the core of your program. These include the squat, deadlift, press, bench press and power clean. Start too light. Progress slow. Set personal records (PR’s).

Remember that “max reps” does not equal “to failure” or “do the sets with bad form.” This means that you perform the set and leave 1-2 reps in the tank, as long as your form is good.

Joker Sets This is the best new addition to the 5/3/1 program and I believe that Joker sets should always be in your training program.

If you take anything from this book and add it to your training, let it be Joker sets.

I believe in the Joker Sets and the First Set Last so much that I believe it should be a standard part of the 5/3/1 program. However, this style of training doesn’t fit everyone’s training needs, and this style of training is really based on auto-regulation.