T Nation

5/3/1 Forever, Beginner Prep School Question


#1

I picked up a copy of 5/3/1 Forever and would like to use the “Beginner Prep School” template.

It was pointed out in another thread that Beginner Prep School is a two week cycle.
Here is the link: Cycle Length in Beginner Prep School?

However p.40 shows % of Training Max for Week 1, Week 2 and Week 3.

I am trying to reconcile how a two week template uses percentages for three weeks.

Would appreciate any insight into this.


#2

It means cycle 1, cycle 2, cycle 3. Just like other 531 programs.


#3

Hello! Yes a cycle is three weeks but not actual weeks:) a cycle is
completed when you have done every workout 3 times and this program has 2
different workouts. After actual week 2 you have done 3 of both. So 2
actual weeks.


#4

Thank you, for the clarity!

CYCLE 1.1, CALENDAR WEEK 1: ABA at 70%, 80%, 90%, FSL
CYCLE 1.2, CALENDAR WEEK 2: BAB at 70%, 80%, 90%, FSL
CYCLE 2.1, CALENDAR WEEK 3: ABA at 65%, 75%, 85%, FSL
CYCLE 2.2, CALENDAR WEEK 4: BAB at 65%, 75%, 85%, FSL
CYCLE 3.1, CALENDAR WEEK 5: ABA at  75%, 85%, 95% FSL
CYCLE 3.2, CALENDAR WEEK 6: BAB at  75%, 85%, 95% FSL
DELOAD, CALENDAR WEEK 7: 7th WEEK PROTOCOL (Optional)

Is the 5% reduction in Cycle 2 for recovery?


Beginner Prep School: Number of Workouts in a Cycle?
#5

It’s just 3/5/1 loading.

Medium/Light/Heavy


#6

Oh nice! By that logic, then TM only changes every month and a half on paper. Is this correct? Or is it supposed to increase every 2 weeks since a cycle is 2 weeks?

Reason I ask is because I would think slower progress would always be beneficial, so why don’t you have pro athletes running a program like this? Is it because at some point, there are diminishing returns on building workload, and you can’t get physically stronger without increasing TM more often?


#7

Recently asked this myself. OP has it wrong. Your TM increases every 2 weeks. It works like this:

A(week 1 percentages), B(week 1 percentages), A(week 2 percentages)
B(week 2 percentages), A(week 3 percentages), B(week 3 percentages)


#8

Thanks! Makes sense. I’m surprised no one ever told OP that they interpreted it incorrectly. I guess some guy out there is super jacked and strong because of the misunderstanding hahaha