20-Week Beyond 5-3-1
Its no secret that I’m a big fan of Jim Wendler’s 5-3-1 program. I’ve used 5-3-1 many times in my own training as well as my clients.
In fact, of all the strength training protocols we have tried over the 20+ years we have been lifting, Pam and I have enjoyed, and gotten the best results from, 5-3-1 the most.
When I saw Jim’s 20-Week Beyond 5-3-1 articles published on T-Nation, I knew we were going to partake. On our new blog, we will be tracking the workouts and progress. What we’re also very excited about is our 18 year old daughter, Alyx, will be joining us. She works out with us regularly, so this should be fun!
So, here are our beginning stats:
Matt
BW: 190lb
Press 1RM: 145lb
Deadlift 1RM: 385lb
Bench Press 1RM: 230lb
Back Squat 1RM: 335lb
Pam
BW: 150lb
Press 1RM: 85lb
Deadlift 1RM: 225lb
Bench Press 1RM: 130lb
Back Squat 1RM: 185lb
Alyx
BW: 130lb
Press 1RM: 50lb
Deadlift 1RM: 120lb
Bench Press 1RM: 80lb
Back Squat 1RM: 115lb
Nutrition
Not going to go into a crazy amount of detail here. Suffice to say that we will be eating tons of protein, healthy fats and vegetables. Higher carbohydrate days will be on the lifting days mostly/primarily. I will personally also be consuming large amounts of Mootopia Milk (high protein, low carb milk).
Supplements
We like to look at supplements in terms of 3 goals; general health & wellness (including energy), weight management, performance & recovery.
Our choice brand of supplements (for many reasons) is AdvoCare. Here is pretty much what we’ll be taking on a regular basis throughout this challenge.
General Health & Wellness
All 3 of us: CorePlex, Calcium Plus, OmegaPlex (and/or MNS 3) + additional OmegaPlex, as well as high dose C-Grams, and Spark.
Weight Management
All 3 of Us: While we are not trying to cut/lean out during this program, we don’t believe in “bulking” per se either. So, we’ll regularly be using Catalyst and ThermoPlus to help protect muscle tissue and rev the system a little hotter.
Performance & Recovery
All 3 of us: Pre-Workout – Mass Impact, Arginine Extreme, Spark. During – BioCharge. Post-Workout: Post Workout Recovery + Muscle Gain protein. Nighttime – Nighttime Recovery.
Pam: Muscle Strength will be included in her Pre-Workout mix.
Couple pics from our 1RM testing:
