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5's PRO + FSL Setup


#1

Just want to make sure what I'm doing is correct before jumping into it. You recommended 5's PRO + FSL for my goal go gaining 20 lbs. over the next 6 months.

Week 1: 65%x5, 75%5, 85% + 3-5x5-8 @ 65%
Week 2: 70%x5, 80%5, 90% + 3-5x5-8 @ 70%
Week 3: 75%x5, 85%5, 95% + 3-5x5-8 @ 75%
Week 4: Add 5 lbs. to BP and OHP, 10 lbs. to Squats and Deads, repeat week 1 with new weight
Week 5: Repeat week 2 with new weight
Week 6: Repeat week 3 with new weight
Week 7: Deload

What %'s should I go to for the deload? 40%, 50%, 60%?

When setting my starting TM, should I use 80-85% instead of 90% as with 5/3/1?

Can I still work Rows and Chins into the routine?

Thanks.


Beach Body Challenge vs. 5/3/1 for Hardgainers
Beginner Template Recommendation
Beginner Template Recommendation
#2

[quote]kingbrady wrote:
Just want to make sure what I’m doing is correct before jumping into it. You recommended 5’s PRO + FSL for my goal go gaining 20 lbs. over the next 6 months.

Week 1: 65%x5, 75%5, 85% + 3-5x5-8 @ 65%
Week 2: 70%x5, 80%5, 90% + 3-5x5-8 @ 70%
Week 3: 75%x5, 85%5, 95% + 3-5x5-8 @ 75%
Week 4: Add 5 lbs. to BP and OHP, 10 lbs. to Squats and Deads, repeat week 1 with new weight
Week 5: Repeat week 2 with new weight
Week 6: Repeat week 3 with new weight
Week 7: Deload

What %'s should I go to for the deload? 40%, 50%, 60%?

When setting my starting TM, should I use 80-85% instead of 90% as with 5/3/1?

Can I still work Rows and Chins into the routine?

Thanks.[/quote]

Yes, this is the basic set up. What TM you use will be based on a lot of things, so it’s impossible for me to tell you what to do. We have a “new to 5/3/1 program” in the new book coming out that will help you answer some of these questions on what to do. It’s way too long, obviously, to write here.

Just make sure your each rep is 100% fast, your aerobic conditioning and training is resulting in very low resting heart rate (we aim for 60 or so, but it kind of depends on a few things) and you have appropriate assistance.

We generally deload or so every 6 weeks - just like in the Beyond book.


#3

Okay, thanks Jim for the response.

I’m going to be purchasing your book here, real soon.


#4

How does this look Jim?

Day 1-
OHP 5’s PRO
DB Chest press FSL or BBB 5x10
Chins (50 reps)

Day 2-
Squat 5’s PRO
Deads FSL or BBB 5x10
Core (50 reps)

Day 3-
Bench 5’s PRO
OHP FSL or BBB 5x10
Rows (50 reps)

Day 4-
Deads 5 PRO
Squat FSL or BBB 5x10
Core (50 reps)

I like the BBB lift paired with the alternate. Is it okay with this setup? Or would it be better to pair for ex. OHP 5’s PRO with a OHP FSL? FSL, I would go 4x8.