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5/3/1 for Beginners. Sets/Reps/Weight


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!


Use 175 as you starting TM (assuming those 5 weren’t grinders).

You always do the FSL work (or some supplementalwork), so each week. So 5x5 at the weight of your first working set.


so basically 1x 65% of 175 tm first set? and the. the last would be 5 sets of 5 reps?


Yes .