T Nation

5s PRO and Rep PRs


#1

Hi Jim,

Would you give your stamp of approval for this 5 cycle template to be used long term to build strength and break rep pr’s?

Cycles 1-3: 5’s PRO + 5x5 FSL
Cycles 4-5: Rep PR’s + 3x5 FSL

thanks


#2

Sorry but I can’t figure out all the abbreviations, can you explain 5 PROs?

Thanks.


#3

5’s progression - you do 5 reps (no more) for all 5/3/1 sets
FSL - First set last

week 1
65% x5
75% x5
85% x5

week 2

70% x5
80% x5
90% x5

week 3

75% x5
85% x5
95% x5


#4

Thanks I guessed it was 5s progression. I was tempted to try it too, with a new conservative TM as would struggle doing 5 reps on the 1+ set.

The 5 forward, 3 back, could you explain that too if you are aware of it? thanks.


#5

You got it. Make sure you are doing/programming the other shit too (assistance/conditioning, etc).


#6

5 forward 3 back

TM
120
125
130
135
140

reset 3 back

130
135
140
145
150

5’s PRO is great. Bear in mind you should always be able to do 5 strong reps on your 95% + 1 day. A while ago I was wondering why my press wasnt progressing. Should have known the reason. I was barely getting 2 reps on 95% day, programmed too high TM. Reset Training Max to 85% and rep pr’s started coming again.


#7

Thanks, I will be trying this soon then. Good luck with your results, post back let us know how it worked for you.


#8

This is really fantastic! Simplicity is the ultimate sophistication.

Tudor Bompa and Mike Stone have been making my head spin for years.