During the deload, do you use the 1 rep for 100% with the TM you just did the previous cycle or the TM for the cycle you’re about to do?
It is for the current cycle that you have just completed.
- If you know your TM is good, hit your existing TM for 1 rep and increase it 5 or 10 pounds for anchor.
- If you need a TM test (not sure if you are ready to increase your TM) hit your current TM for 5 reps.
How did those 5 reps feel?
Excellent! I had 10 more in me! = increase TM 5 or 10 pounds for anchor.
Like Shit - my 5th rep struggled, I barely squeaked out that turd of a rep = keep same TM or lower it for anchor.
Than I have another question.
During a Leader, I’m going to do 5’s PRO with either 3x5@SSL or FSL. Since I’ll be doing 3 sets I can bump the intensity up right? So I’ll do SSL instead of FSL (My main lift and supplemental lift are on different days, so I won’t be doing 6 sets of squats a day).
Would this be the same for the Anchor, wich would be PR sets? Or will I lower intensity during that phase and raise volume, so 3x8@FSL?
The concept of an Anchor is that they are a period of time devoted to hitting PR’s, involve a decrease in overall barbell work, and an increase in assistance work. In my mind that equates to an increase in intensity and a decrease in volume. An Anchor is supposed to show how effective your training was in your Leader.
I would say for your Leader do 3X5 @ SSL and then in your Anchor do 3X5 @FSL. Generally I don’t think you do FSL sets for over 5 reps unless your running the Simplest Strength Template, running BBB @ FSL, or doing Widowmakers.
Regardless, by the time you hit your Anchor you the focus is on PR setting so 3x8 or 3x5 isn’t a really significant difference. If you are adhering to the core principles of 5/3/1 you will be fine.