I am going to try running to three week cycles and then a deload every 7th week. And see how that works.
That was my only question about 3/5/1 that I felt like the book didn’t explain (or I missed it) was do you try to hit extra reps on the 3/1 weeks plus singles? Or required reps and then singles?[/quote]
Off-season: Perform 5/3/1 training as normal. Push the last sets hard when you’re feeling good, but always leaving a rep or two in the tank.
Pre-meet: Don’t push the last sets of the 5/3/1 training too hard; you can go for more reps. Introduce singles into your training.
Meet-prep: Don’t push any of the last sets in your 5/3/1 training. Singles are still used until the last one to two weeks before the meet.
Week 1: 3 sets of 3 reps, work up to a heavy single (no more than 95% of predicted max)
Week 2: 3 sets of 5 reps
Week 3: 5/3/1, work up to a heavy single (no more than 95% of predicted max)
Week 4: Deload
Don’t shortchange your last set every week to work up. Keep pushing that last set hard.