Programming and Periodizing 5/3

Programming and Periodizing 5/3Many people have been using the 5 Forward/3 Back method of programming in their 5/3/1 programming (yes, I can see how this can get confusing). For those that are not in the know, 5 Forward/3 Back is simple: you do 5, 5/3/1 cycles, reset your training max 3 cycles and continue. For example, lets say your Training Max (TM) for the squat is 400, the 5 Forward/3 Back would look like this:1. 4002. 4103. 4204. 4305. 440Your next cycle would look like this:1. 4202. 4303. 4404. 4505. 460Now this is not recommended for everyone so dont get your boxer briefs in a pinch this is especially for the lifters that hit a wall in one of their lifts (the press is one lift that hits a plateau very early) or someone that needs some external policing so they dont go too crazy.I started looking over my training logs and noticed a trend when I did this and I didnt plan any of this out. It just happened naturally. It is amazing what happens to your training if you keep a written training log: it is the best book you will ever read in regards to training. You can see trends. You can see where you were at your best. You can see what led up to that. And you can see your descent too. And the training log doesnt lie there is no myths in the writing, only concrete numbers of performance.What I noticed is when I came off the top end of the 5 Forward/3 Back, I was ready. I was ready to back up and I thought I was ready to crush old PRs. But something happened that I wasnt prepared for lackluster training for a couple cycles and then my body was ready to begin. So I came up with a plan that should help you periodize your training and make the most of the heavier weeks and not burn you out before the heavier weights are in the training. This goes nicely with the principles of NEVER PEAK AGAIN.The PlanCycle One Main Lift 5s Pro, Jokers of 5s ONLY. So if you can do extra Jokers after the main sets, you only can do sets of 5 reps. NO LESS. This is a way to self-regulate the training and keep you from going too crazy. Volume (if applicable) FSL, 5x3-5Cycle Two Main lift Same as above. Volume (if applicable) FSL, 5-8x3-8. Volume on the volume work can be increased if needed.Deload choose whatever deload option suits you.Cycle Three Main lift No PR set, Jokers done but stay the same reps as the last set. For example, on the 3x5 week, only do Jokers of 5 reps, no less. On 3x3 week, all Joker sets are done for sets of 3. And on 5/3/1 week, Joker sets are done for singles. Once you cannot hit the requisite reps for that specific week, you are DONE. Volume (if applicable) - FSL, 5x3-8Cycle Four Main lift Same as Week 3 BUT PR sets are introduced on either the last set OR on a Joker set (you choose). In other words, you can do a rep max on a Joker set. Volume (if applicable) FSL, 5x3-8Deload choose whatever deload option suits you.Cycle Five Main lift PR sets, Jokers included and singles can be done on any week. Basically, go a little crazy. Volume (if applicable) FSL, 5x3-8Deload choose whatever deload option suits you.This is now 5 full cycles done. Once you reach this point, go back three cycles and re-do the training. Be sure to keep your training log and see where you felt best and now you can see which lift responds better to Jokers or more volume. You can also switch out the volume lift (for example, doing front squats instead of squats).Notes:During the first two cycles, be careful not to overdo other areas such as conditioning, volume work or an increase in Bullshit Assistance the point is to give your body a chance to regain and recover. So if there is any increase in any areas, do it slowly. If you throw too much shit in on the easy cycles, it totally removes the purpose of backing off.For the deadlift, for the 5s PRO you can do triples instead.An easier way to think about the 5 forward/3 back periodization is: Easy Easy Hard Hard FUCK!If you choose to keep the same training schedule and want to increase your conditioning efforts, remember the push/pull of training. You PUSH something IN, you are going to have to PULL something OUT. Everything you do, regardless of how easy you think it is, requires your motor be running. Thus your gas tank will be drained. Remember that! When you continue to PUSH and PUSH training IN and never pull anything OUT, that is when overtraining comes in.It is always better to do better - than to do more. Never think that more average training is advantageous over better training. Volume is only ONE component. You can study all you want but if you arent studying the right thing, youll always fail the test.I really think I hit on something these last few years in regards to training I believe that the best work Ive done has been in the last year. And all of it has been on this forum and because of this forum. It is the only place where people can bounce ideas off each other and the questions actually make me think. These things include: FSL work, FSL work with dumb lifts for strength Jokers Jumps/throws no longer being optional these are part of a complete program for anyone wanting to be strong, fast and primed. Mandatory and focused flexibility work Never Peak Again training when do you do it right all the time, you have no worries (my same thoughts on diet) Focused conditioning work (i.e. conditioning must always be goal oriented it helps keep the lifter motivated and driven.)The entire focus is being Strong as Hell while having some balance. The above things, I believe, are helping all of us to reach the end goal. The 5 Forward/3 Back is another part of the puzzle that can help a lifter avoid plateaus - and the above plan helps you plan it out while still maintaining the Never Peak Again attitude.

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