Free Beyond 5/3/1: Simple Training for Extraordinary Results by Jim Wendler

lifter.
     
    Push the final sets of your 5/3/1 work hard. The main purpose of this phase is
    to train using semi-heavy weights and up the volume of your assistance work. I
    work with many older lifters and I let them dictate how hard they want to push
    their final sets. In place of the final sets, I have many of the lifters do a heavy
    single after their final sets, even during this phase. Personally, I almost always
    hit a heavy set after each and every workout. You can use the Joker sets for this
    part of the training.
     
    Hypertrophy Phase Changes – Bad Knees
    If you find that the volume of the lower body work is too much for your knees,
    back or your overall body, LOWER IT! This can be as simple as choosing fewer
    reps (5 sets of 5 reps) or using fewer sets (3 sets of 10 reps). I wouldn’t change
    the weight on the barbell.
     
    If your body is beat to hell and you have bad knees, here are some changes that can and
     
    should be made to this part of training.
    All squats should be done to a box. This is essential to keep the knees from getting
    too sore. I cut out all of the squat assistance and use Prowler Walks and Sled
    Drags (forward and
    backward) to increase the leg volume. Prowler Walks are done for 6-8 40-yard walks
    with
    increasing weight on the Prowler. This is not done with any conditioning emphasis
     
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    (although you will be out of breath). You are doing this to strengthen the legs, so
    push accordingly. This means walking with big steps, not sprinting. Sprinting will
    only serve to put more stress on your knees. Each set of Prowler walks are
    done with increased weight. This means you do 1-2 walks with 90 pounds and
    increase the weight every 1-2 40-yard walks. How heavy you go is up to you, your
    strength level and the surface on which you push. Remember that the point of using
    the Prowler at this time is to strengthen your legs and hips without stressing your
    knees or hips too much. So load it up and WALK! If you don’t know how much
    weight to do or how many trips to do – follow this mantra: DO MORE.
     
    The sled drags are done in a similar style – walk forward with the sled, and
    walk backward dragging the sled. This can be done while wearing a belt (attach
    the sled strap to the belt), using a sled harness (similar to what the Strongman
    competitors use) or simply holding on to the sled strap with your hands and
    walking forward and backward. Start with a light weight and keep adding
    weight every 1-2 40-yard walks. I recommend doing 4-6 drags forward and 4-6 drags
    backward. Load up the sled and move it – no one got weaker by moving heavy
    weight.
     
    I recommend doing both the sled and the Prowler in the same workout.
     
    I highly recommend using knee sleeves when you squat. There are numerous styles
    of knee sleeves – some are made loose and offer little support, but keep the knees
    warm. Others do both and are like wearing a knee wrap but not as tight. I
    like the latter – very tight knee sleeves that offer a ton of support and warmth. If you
    do not have knee sleeves, knee wraps are a great alternative. For the lighter
    sets and warm-up sets, don’t wrap as tight. The heavier you go, the tighter you
    can wear them.
     
    Hypertrophy Phase Changes – Bad Back
    If your back does not agree with straight-leg deadlifts or good mornings, replace
    these exercises with one of the following: back raises, glute ham raises, 45-degree
    back raises or Reverse Hyperextensions. These all can be done for the 5 sets of 10 reps
    or even higher reps (if you can handle it). Also, using the Prowler and the sled is
    great for people with bad backs. In a perfect world, you would use the belt squat
    machine, but realistically, few people have this machine at their disposal. If you do
    have access to a belt squat machine and have a bad back, use it in place of the
    SS Bar Squat.
     
    There seems to be a lot of Internet talk about the use of belts – just wear
    one if you want. You aren’t