Beyond 5/3/1: Simple Training for Extraordinary Results (17 page)

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big to get big, don’t accept the challenge. I don’t really care what your goals are

but if a person is not willing to do all that is necessary than I cannot

relate to him. And let’s just all face the facts – having a few extra meals a day is

hardly a sacrifice in life. It requires very little effort. Raising a family, having a full

time job AND going to school – that’s effort. Shoving some food down your mouth

isn’t a big deal.

If you have an awesome diet plan for yourself, one that you’ve used before when you

needed calories – then do it! You are your own best resource. The keys to eating

big are nothing new. What I’m about to write has been in every muscle magazine,

article and book since Papa Weider started selling aminos and barbells. Here is a

simple, sample diet plan for this workout. This is entirely adjusted to my tastes; my

palate has not progressed much beyond the 2nd grade.

Breakfast

• 6 whole eggs (scrambled with cheese or hard boiled)

• 1- 2 cups oatmeal

• 1 Apple

Lunch

• 10 oz steak

• 6-8 red potatoes

• Bagful of steamed vegetables

Lunch 2

• 2 chicken breasts

• 2 cups Spanish rice

• Bagful of steamed vegetables

Dinner

• 2 chicken breasts (or 10oz steak)

• Large bowl of pasta and marinara sauce

• Bagful of steamed vegetables

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Supplements

Protein powder - This diet is perfect for me; the larger my appetite grows, the

more I increase my portion sizes. If you want to add some more protein in

the diet, I highly recommend having a few protein drinks. 3, 3 scoop servings

of protein powder will add 180g of protein to your diet. These can be mixed

in a small amount of water (I can use about 10-12oz of water for 3 scoops).

Milk can also be used;

16oz of milk works well for 2-3 scoops.

As for other supplements other than protein powder, I recommend the

following: ZMA – this is my favorite supplement as this allows me to sleep

longer and without

waking up. Plus, I swear this helps me have larger amounts of ejaculate.

Vitamin C – Although I am no doctor (and I’m sure they will frown on this), I

take about 6 grams of Vitamin C every day. I really believe that this helps my

recovery and helps alleviate soreness. You aren’t going to FREE from soreness

but it can help.

Fish Oil – I take 2-3 pills a day. The benefits to your health are amazing –

this should

be a staple of your diet no matter what you do in your training.

Recovery Methods

Whenever a book or article touches on recovery they have some snappy saying

like “You do your best growth outside the gym.” This is their way of saying

how important recovery is. Still, I see most of the world in “recovery” mode

and they seem pretty weak to me. But, if you are going to put the time in

the weight room, you might as well reap the results by being big and strong.

So let’s touch on a few SIMPLE things that will help you recover.

The first is diet – this is nothing new. It is outlined above.

The second is sleep. Again, I’m not breaking any ground here.

Third is proper supplementation. This has also been covered. You may have

a few

tricks up your sleeve so use those too.

Here are a few other things that anyone can do and afford:

Ice bags – icing your shoulders, elbows and knees (and other problem areas) is

a

great way to get rid of joint soreness. And a good excuse to sit your ass down

in

front of the TV and not move.

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Stretching – do a 10 minute stretching routine, 3 times a day. Easy to do, you

can do it anywhere and will do wonders if you are tight. I outline my 3

favorite stretches in the NOV section of my 5/3/1 book.

PVC/Foam Roll – Hitting problem areas like the hamstrings, quads, hips,

piriformis and IT band has saved me a lot of pain and discomfort in my hips,

legs and knees. A lacrosse ball can also be used to really dig into your upper

back and piriformis.

Conditioning

I am not going to sway on this one at all. I recommend the following

options with

conditioning

on

this

program.

• Walk 2 miles, 4 days/week

• Walk 1-2 miles, 4 days/week while wearing weight vest. I recommend

the

88-pound XVest – this thing is amazing.

• Walk 2 miles, 2 days/week and push Prowler twice a week. The

Prowler workout wil be the following, done on asphalt: 10, 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 is GREAT for athletes and

especially older lifters. NOTHING can compare and there is no substitute.

Pushing a plate on a towel and gym floor is not the same thing. The

conditioning days can be done whenever it works into your schedule.

The Deload

The only difference with the deload is that the 5 sets of 10 reps will

now be cut to 3

sets of 10 reps. Everything else remains the

same.

Monday

• Press – 5/3/1 sets

• Bench Press – 5 sets of 10 reps

• Chins – 5 sets of 10 reps

• Optional: Curls – 3 sets of 10 reps, Triceps Pushdowns – 3 sets of 10

reps, Face Pulls – 3 sets of 10 reps

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Tuesday

• Deadlift – 5/3/1 sets

• Squat – 5 sets of 10 reps

• Ab Wheel – 5 sets of 10- 20 reps

Thursday

• Bench Press – 5/3/1 sets

• Press – 5 sets of 10 reps

• DB Rows – 5 sets of 10 reps/arm

• Optional: Curls – 3 sets of 10 reps, Triceps Pushdowns – 3 sets of 10

reps, Face Pulls – 3 sets of 10 reps

Friday

• Squat – 5/3/1 sets

• Deadlift – 5 sets of 10 reps

• Hanging Leg Raise – 5 sets of 10 reps

Notes:

• All 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.

• Month one – 5 sets of 10 reps at 50% of TM.

• Month two – 5 sets of 10 reps at 60% of TM.

• Month three – 5 sets of 10 reps at 70% of TM.

• When your TM goes up after each cycle, so does your BBB bar

weight.

• All other assistance work is to 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 day/week program, not 3 days/week, not 2.

• Exercise substitution will not be tolerated.

Strength Challenge

Performance Goal – Increase your 1RM on the squat, bench press and

deadlift.

This part of the Year Training Program focuses on improving your 1RM

strength the

three main lifts (squat, bench and deadlift). You are welcome to test the press

if you

want, but the focus will be on the three classic powerlifts.

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While many of you will simply test your numbers in the weight room I would

HIGHLY encourage you to find a powerlifting meet in your area and compete.

You don’t have to be a certain strength to compete against yourself or the bar.

You don’t have to worry about being laughed at because if you show up

and put your balls on the line EVERYONE at the meet will have respect for

you.

This is because people who compete know that it is not easy. The people

with fake message board names who sit behind keyboards criticizing people

who compete are cancerous. The only reason why they internet-kneecap is

because they hate themselves so much for being so pathetic and weak. Men

compete physically and mentally. They strive to be better in mind and body,

and competing is hard.

The first month of the Strength program focuses on two things: first you will

push the last set of the 5/3/1 work sets on the first and third week AND do a

heavy single at the end. The first two weeks have been switched so the

first week is the “3x3” week. The third week remains the “5/3/1” week.

On the second week, the “3x5” week, you wil just do the required reps and

no

singles. By doing this we have essentially laid out the 4 week plan as such:

• Week One: Hard (3 sets of 3+reps, plus a heavy single)

• Week Two: Medium (3 sets of 5 reps; just get the required reps)

• Week Three: Hard (5/3/1+ reps, plus a heavy single)

• Week Four: Easy (3 sets of 5 reps, deload)

This month is the hardest part of the Strength Program – you are pushing the

last sets very hard and expected to man-up and hit a heavy single. Too

bad. You are prepping your body and mind to get ready for the testing on

the final month. The best football coach I ever had, Dino Babers, used to say,

“I will make practices hell so that games are easy. You will be begging for

game day so you can get a break.”

Remember that there is a huge difference between training and working

out. Workout is “for the day.” These are the people that go into the gym,

do a few of

these, a few of those and measure their fitness and “progress” by how tired

they are.

Yes, they may remember their best bench press or the fastest mile time but

they don’t train specifically to be better; only to be tired. Somehow this

makes sense to them.

And it will make sense if your goals in life are to be average.

If you fall into this category, I applaud your working out and general

fitness efforts. But we are here for a different reason: to put together a

comprehensive system with

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an end goal. So while this month may not be easy and your singles may

struggle a

bit, it is for a bigger goal than just being a Training Day All-American.

Strength Challenge – Food and Supplements

This is the same as the Boring But Big Challenge. Follow the simple diet

plan if you want to get big and strong. Follow a fad, elimination diet if you