Program Notes

1. Make sure you increase your Training Max (TM) for each lift for this period. For the bench press and press, increase the TM 5 pounds. For squat and deadlift, increase the TM 10 pounds. 2. All percentages are based on your Training Max (TM). Again, make sure you increase your TM for this cycle. 3. Weight vest walking is essential for conditioning, as well as back, abdominal and upper back training. There is no substitute. 4. All bench pressing reps must be paused. It doesn’t have to be a true competition pause, but it should not be a "touch and go" lift. 5. Belt can be worn for all sets except for the 5 x 5 and 5 x 3 work. 6. Be sure to keep doing the Joe DeFranco Agile 8 . This will ensure your body is recovering between sessions and always mobile and fresh. 7. All work sets should be done with a controlled (but NOT slow) eccentric phase and an explosive concentric phase. 8. The jumps and throws must be kept in the program to keep your speed. The strongest and fastest people in sports employ jumps and throws in their training. It's time that strength sports and lifters employ what has been done for decades by athletes to increase total body power. Don't be left 50 years behind like many training programs. Jump and throw. 9. All four phases of this program are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program.

Beyond 5/3/1 E-Book

Since the original 5/3/1 book came out, I’ve been working to improve the program. The program was originally written for selfish reasons. I wanted a simple and easy program to follow, a program that held true to the principles in which I believed. Most importantly, I wanted a program that I was excited to actually use.

I question whether many programs written by "authorities" have even been used, either by themselves or anyone else. These programs exist simply to waste paper, space, and time. But when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program. I’m sure that at some point I'll be forced to use test subjects for my research, but until then I will burn this body of mine until I cannot stand.

The changes and tweaks in this book represent years of training, research, injuries, and mistakes. Hell, there's even a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I'd be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that burning desire to create something new, unique, and awesome. When you lose that, you lose life.

The principles of the 5/3/1 program kept me grounded. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. The tweaks in Beyond 5/3/1 all stay true to these principles – the changes just involve the programming.

All the programs and improvements in the book have one goal: to help you lift more weight. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1).

If you're interested in fitness and want to get toned, this is not the book for you. This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.

Click here to purchase Beyond 5/3/1 by Jim Wendler.

My Workout Supplementation

When Tim Patterson first asked me to try the Plazma™ protocol, I was skeptical. I know John Meadows uses it and swears by it, which is usually good enough for me. But the stories I kept hearing about Plazma™ seemed "too good," and I simply wasn't convinced. I had to see it work for me.

Now that I've been using the stuff for several months, there's no doubt left in my mind. The Plazma™ protocol is amazing! And anything that allows me to train harder and reach my goals quicker is worth its weight in gold to me. In fact, I've worked with Biotest to help determine the best supplementation for my own training.

Here's a typical training day and how I take the supplements from Biotest:

Training Day Supplement Protocol Pre-Workout Brain Candy®, 1/2 bottle

Indigo-3G®, 6 capsules Warm-up DeFranco Agile 8

Ride Bike

Plazma™ dose (500 ml) Sip Plazma™ while riding bike for 25 minutes Dynamic Brain Candy, 1/2 bottle

Plazma dose (500 ml)

Box Jump Begin drinking Plazma™ and continue drinking during dynamic work. Warm-up with Squat (bar, 95 lb, 135 lb x 5/8 sets) superset with Box Jump. Break Plazma™ dose (500 ml) Begin drinking Plazma™ and continue drinking during strength work. Strength Bench Press Warm-up with bench (bar, 95 lb, 135 lb x 5/8 sets) superset with rear delt or rotator work. Break Plazma™ dose (500 ml) Begin drinking Plazma™ and continue drinking during assistance work. Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown Work until so pumped that it's not possible to do another rep. Post-Workout Post-Workout Meal

Mag-10® Dose (500 ml)

There are three things that I noticed when using Plazma™ and Mag-10®:

First, you'll no longer experience much, if any, soreness from your training. I even went off Plazma™ and trained without it to see if I would notice a difference, and I did.

There's no doubt in my mind that Plazma allows you to train without getting sore. I even had my wife try the protocol to see if she noticed a difference. She had the same experience as I did.

The second thing that we both noticed is Plazma™ allowed us both to train longer. This was especially apparent when we did Prowler work.

Lastly, Plazma™ and Mag-10® help your muscles recover, not your joints. For many of us who train heavy, joint soreness is the determining factor in your training. So be careful, because Plazma™ and Mag-10® will tell your muscles one thing but your joints will tell you another. You'll have to remember that it doesn't give you license to do more. Use it to do what you usually do, but only BETTER. In other words, use Plazma™ and Mag-10® to bring what you're currently doing to a higher level.

WORKOUTS

WEEK 1

Monday Warm-up DeFranco Agile 8 Dynamic Box Jump 3 sets x 5 jumps Strength Squat

Bench Press 70% x 3 80% x 3 90% x 3 TM x PR *

7 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 5 sets x 5 reps

2 sets x 25 reps

100 total reps

* Perform one set with your Training Max for a PR rep max.

Wednesday Warm-up DeFranco Agile 8 Dynamic Overhead Med Ball Throw 10 throws Strength Deadlift

Press 70% x 3 80% x 3 90% x 3 TM x PR *

7 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Barbell Curls

Back Raises (bodyweight)

Band Pull-Apart / Face Pull 5 sets x 10 reps

3 sets x 10-15 reps

100 total reps

* Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.

Friday Warm-up DeFranco Agile 8 Dynamic Standing Long Jump 3 sets x 5 jumps (stick landings) Strength Squat

Bench Press 7 sets x 5 @ 75% (60 sec. rest b/t sets)

70% x 3 80% x 3 90% x 3 TM x PR * Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 5 sets x 5 reps

2 sets x 25 reps

100 total reps

* Perform one set with your Training Max for a PR rep max.

Tuesday / Thursday / Saturday Conditioning Weighted Vest 2 miles Mobility DeFranco Agile 8 3 x/day

WEEK 2

Monday Warm-up DeFranco Agile 8 Dynamic Med Ball Slam 15 throws Strength Deadlift

Press 7 sets x 3 @ 75% (60 sec. rest b/t sets)

70% x 3 80% x 3 90% x 3 TM x PR * Assistance Barbell Curls

Back Raises (bodyweight)

Band Pull-Apart / Face Pull 5 sets x 10 reps

3 sets x 10-15 reps

100 reps total

* Perform one set with your Training Max for a PR rep max.

Wednesday Warm-up DeFranco Agile 8 Dynamic Box Jump 3 sets x 5 jumps Strength Squat

Bench Press 65% x 5 75% x 5 85% x 5 TM x PR *

7 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 5 sets x 5 reps

2 sets x 25 reps

100 reps total

* Perform one set with your Training Max for a PR rep max.

Friday Warm-up DeFranco Agile 8 Dynamic Overhead Med Ball Throw 10 throws Strength Deadlift

Press 65% x 3 75% x 3 85% x 3 TM x PR *

7 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Barbell Curls

Back Raises (bodyweight)

Band Pull-Apart / Face Pull 5 sets x 10 reps

3 sets x 10-15 reps

100 reps total

* Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.

Tuesday / Thursday / Saturday Conditioning Weighted Vest 2 miles Mobility DeFranco Agile 8 3 x/day

WEEK 3

Monday Warm-up DeFranco Agile 8 Dynamic Standing Long Jump 3 sets x 5 jumps (stick landings) Strength Squat

Bench Press 7 sets x 5 @ 75% (60 sec. rest b/t sets)

65% x 5 75% x 5 85% x 5 TM x PR * Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 5 sets x 5 reps

2 sets x 25 reps

100 reps total

* Perform one set with your Training Max for a PR rep max.

Wednesday Warm-up DeFranco Agile 8 Dynamic Med Ball Slam 15 throws Strength Deadlift

Press 7 sets x 3 @ 75% (60 sec. rest b/t sets)

65% x 5 75% x 5 85% x 5 TM x PR * Assistance Barbell Curls

Back Raises (bodyweight)

Band Pull-Apart / Face Pull 5 sets x 10 reps

3 sets x 10-15 reps

100 reps total

* Perform one set with your Training Max for a PR rep max.

Friday Warm-up DeFranco Agile 8 Dynamic Box Jump 3 sets x 5 jumps Strength Squat

Bench Press 75% x 5 85% x 3 95% x 1 TM x PR *

7 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 5 sets x 5 reps

2 sets x 25 reps

100 reps total

* Perform one set with your Training Max for a PR rep max.

Tuesday / Thursday / Saturday Conditioning Weighted Vest 2 miles Mobility DeFranco Agile 8 3 x/day

WEEK 4

Monday Warm-up DeFranco Agile 8 Dynamic Overhead Med Ball Throw 10 throws Strength Deadlift

Press 75% x 3 85% x 3 95% x 1 TM x PR *

7 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Barbell Curls

Back Raises (bodyweight)

Band Pull-Apart / Face Pull 5 sets x 10 reps

3 sets x 10-15 reps

100 reps total

* Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.

Wednesday Warm-up DeFranco Agile 8 Dynamic Standing Long Jump 3 sets x 5 jumps (stick landings) Strength Squat

Bench Press 7 sets x 5 @ 75% (60 sec. rest b/t sets)

75% x 5 85% x 3 95% x 1 TM x PR * Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 5 sets x 5 reps

2 sets x 25 reps

100 reps total

* Perform one set with your Training Max for a PR rep max.

Friday Warm-up DeFranco Agile 8 Dynamic Med Ball Slam 15 throws Strength Deadlift

Press 7 sets x 3 @ 75% (60 sec. rest b/t sets)

75% x 5 85% x 3 95% x 1 TM x PR * Assistance Barbell Curls

Back Raises (bodyweight)

Band Pull-Apart / Face Pull 5 sets x 10 reps

3 sets x 10-15 reps

100 reps total

* Perform one set with your Training Max for a PR rep max.

Tuesday / Thursday / Saturday Conditioning Weighted Vest 2 miles Mobility DeFranco Agile 8 3 x/day

WEEK 5

Monday Warm-up DeFranco Agile 8 Dynamic Box Jump 3 sets x 5 jumps Strength Squat

Bench Press 5 sets x 5 @ 75% (60 sec. rest b/t sets)

5 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 50 total reps

2 sets x 25 reps

3 sets x 15-25 reps

Wednesday Warm-up DeFranco Agile 8 Dynamic Overhead Med Ball Throw 10 throws Strength Deadlift

Press 5 sets x 3 @ 75% (60 sec. rest b/t sets)

5 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Barbell Curls

Back Raises (bodyweight)

Band Pull-Apart / Face Pull 3 sets x 10 reps

3 sets x 10-15 reps

100 reps total

Friday Warm-up DeFranco Agile 8 Dynamic Standing Long Jump 3 sets x 5 jumps (stick landings) Strength Squat

Bench Press 5 sets x 5 @ 75% (60 sec. rest b/t sets)

5 sets x 5 @ 75% (60 sec. rest b/t sets) Assistance Chin-up / Pull-up

Side Bend

Triceps Pushdown 50 total reps

2 sets x 25 reps

3 sets x 15-25 reps