so im going to start doing 5/3/1 for beginner. now i have a few doubts. so my for my bench which i do 175 for 5 reps i calculated from the wiki calculator and it turned out to be 197 for 1 rep max. it says i need to take 90% of this and ise it as TM right?
now i have a doubt, it says first week i do 1x5 (1 setx5 reps?) for 65% 1x5 for 75 1x5 85 amrap so in total i do 3 sets of 5 reps for bench (monday) last set amrap?
same with 2 and 3 week?
the fsl is only used when starting a new cycle?
anddddd my biggest doubt is this: first week Squats: 5/3/1 sets/reps, then 5x5 FSL what? thanks!