Looking for info Beyond 5x3x1

[teeg]

I really dont want to have to buy a copy of beyond 5x3x1. I have the original 5x3x1.
He talks about Jocker sets and Down sets. Have been reading some stuff but not real sure on it.
sounds like Joker sets are only used if you feel in the heavy mode.
Any info you folks have would be great.
Thanks

 

[Presser]

Not familiar with it sorry

 

[teeg]

no probably bro Im sure someone here has been though it before lol

 

[Presser]

I'm sure we have plenty familiar with it brutha

 

[Zao]

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. When I began working on the 5/3/1
program, I felt an enormous sense of satisfaction and relief when I finally figured
out the basic outline, sets,
reps and percentages and it all came together.
I feel the same about the addition of Joker Sets to the 5/3/1 program.
In fact, 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. In other words, YOU must be accountable for your own actions
and training. YOU must make decisions that affect YOUR success in the weight room.
YOU must read your body and make great decisions. I can’t teach people, in print,
how to do any of this. It’s like teaching someone how to love simply by writing
about it – you just gotta go get your heart broken a few
times. But I do believe this is the only program that has built-**in parameters to
help guide and help auto-**regulate your training. As far as I know, this is the only
program to ever attempt this and actually succeed.

 

[Zao]

If your goal is to get stronger, these three things should be present in your
training:
• PR set
• Joker sets
• “First Set Last” down set. This can be done for one all-**out set, or multiple
sets of 10,
8 or 5 reps. Don’t overanalyze this!
• 90% Training Max
Nearly a year after I wrote 5/3/1 for Powerlifting I came up with the idea of
Joker sets. I wanted a way to program some heavier sets in the program and give
the lifter (and the program) more programmable ways to auto-**regulate your
training. Simply telling people to “work up” works well for about 10% of the
population. I wanted something concrete that I could give to people and say,
“This is your plan of attack.”
One of the inspirations for Joker Sets was John Broz’s attitude toward lifting and
programming. He loves setting PR’s and working up to heavy weights. I do
realize that there are other ways to train, but ever since I’ve started training,
setting PR’s has become my driving force. It keeps me motivated in the weight
room. It keeps me coming back and fighting. It helps me to set goals every time I
daydream about lifting. It helps me set goals
when I am preparing for my workout.

 

[Zao]

The 5/3/1 program and Joker sets are largely based on the idea of the Bulgarian
style of training, not on classic periodization. This is because you are working
for the best PR you can set THAT DAY. And guess what? Some days you feel like
crap and can’t do anything. This is where the 90% training max comes into play –
it gives you room to have a bad day, but still train. And you will have bad days.
This is lifting weights and nothing is linear;
there are peaks and valleys and the strongest and most experienced lifters understand
this.
One of the easiest ways to spot a novice lifter, in both training and attitude, is
their complete breakdown after a bad workout or a bad month, or even a bad couple
of months. The experienced lifter knows that the clouds will break and he keeps
pushing. The weak will complain and try to blame the Butt Wink for their squat or
their lack of proper supplementation. The strong, who know that success is
just around the corner, will persevere and push harder and push smarter. I also
believe that your attitude towards training shows itself in all aspects of your life.
Those who understand that success does not happen overnight, that it is earned
through work and struggle always come out on top. The success you earned through
hardship is always the sweetest. No person with dignity and a soul wants a
handout – they want to earn what they have.
Here is my bold statement: I truly believe that with the 5/3/1 program and its
principles, the PR set, the Joker sets and the down sets (First Set Last) – you
cannot get weaker. Based on my research, experience, and by using it myself, I
believe these additions make it a near-** perfect strength training program. Now
understand that sometimes you have to back off on the Joker sets and up the First Set
Last volume work. And at other times, you go balls out
on the Joker sets and back off on the First Set Last. But in the end, both of
these things are
perfect compliments to the 5/3/1 program.

 

[Zao]

Joker sets are the best way to work up when you feel good during a workout,
which allows you to take advantage of a great training day without constantly
screwing around with your training max just because you have one good
workout. Or one bad workout. Remember that a training max is your buffer zone – it
has nothing to do with how strong you are. When using a TM of 85-**90% of
your real max, you have a built-**in system that allows you to complete workouts
even when you are feeling bad. This is beneficial in life, and in training.
The PR sets allow you to push hard and take advantage of the days when you
feel good and Joker sets are just another way to take advantage of great days.
Joker sets are simple – after you push the last set (always push that last set for a
PR, no matter what), increase 5% or 10% from the last set and perform 5 reps, 3
reps or 1 rep (depending on the week). Keep increasing 5% or 10% until you
feel that you cannot make the requisite reps. Once you cannot get the reps, you are
free to keep adding 10% jumps for singles. This is up to you and how you feel on that The hardest part of Joker sets is using your training experience to know when
you can
make the jumps without training to failure. If you can’t get that next rep, stop the
set.

For those who only want to use this as a small part of their overall training, Joker
sets are a great 6-**week training cycle that can help you to push heavier weights and
get you physically and mentally ready for a meet.

 

[Zao]

Notes on Joker Sets:
Always push the last set of the 5/3/1 workout (not the Joker Sets) for a PR. I know
people will get their panties in a bunch and say, “But I’ll be too tired to do
Joker sets!” Really? Too tired? Are you afraid of fatigue? Make your training hard
so that game day is easy.
You may want to cap your last sets, the PR sets, at 10 reps (or whatever you feel is
best for you). I usually cap the PR set at 10, 8 or 5 reps. Even if you can do
more, this will be a built-** in stopping point. Most people should just cap it at
between 5-**10 reps. There is always temptation to do “just the required reps” so that
you can hit the big money Joker Set, but
the PR set is more than just a PR set. The mental and physical strength required to
put it all
on the line, to shoot for something bigger and put your balls on the chopping
block, is something that cannot be measured. Expect greatness from yourself.
Expect more from yourself.

 

[Zao]

One of the best ways to approach your training and your Joker sets is this:
take short breaks between your training. For example, let’s say it is your 3x3
week and you have a training max of 500 pounds. This is how you would break
up your training day:
Warm-‐‐up:
• Bar x 5 reps
• 135 x 5 reps
• 185 x 5 reps
• 235 x 5 reps
• 285 x 3 reps
• 335 x 1 rep
• 350 x 3 reps
• 400 x 3 reps
• 450 x 5 (PR set)
Take 5-*‐10 minute break
• 500 x 3 reps
• 525 for 1 rep
Take 5 minute
break
• 3-**5 sets of 8 reps at 350

 

[Zao]

Sorry send from my phone!