T Nation

5x5/3/1 Explanation


#1

I’ve sometimes seen 5x5/3/1 in programs on this forum. I’m curious what it means, would appreciate it if someone could explain it to me. By the way, really thankful for all the knowledge shared on here! Thank you Jim Wendler and everybody else!


#2

It means doing 5 sets of 5 at the top weight of the day. Check out the 5/3/1 for Hard Gainers for a nice breakdown of it. I believe the bench press day shows this. Quick example being on your first week of normal 5/3/1 you would work up to 85% and then do 5 sets of 5 reps with that 85%. The next week you would do 5 sets of 5 with 90% and so on. Remember though its imperative you go with an 85% training max not the regular 90% training max. The weights will crush you otherwise.


#3

80% or lower. You must be careful of this programming as BAR SPEED IS CRUCIAL. If you fuck this up, you will get weaker. Also, ASSISTANCE must be tailored to total program (no templates! Just programs).


#4

Get it! Thank you, Brotzman and Jim!