[quote]Roy M wrote:
I have decided to give this 3 month program a go and have a few questions to make sure I understand it correctly.
Is the 5/3/1 part here the same as the “normal” version except the extra reps?
I assume the 5x10 will be 50%-60%-70% of the TM used the previous workout when it comes to squat, deadlift, press and bench, but how about chins/pull downs and rows - how do I best determine the load to use there?
All input is highly appreciated
Correct, use the 5/3/1 template for the squat, bench, press and deadlift where sets and reps are concerned - no extra reps on the last set.
You increase the normal 5 lbs on upper-body lifts and 10 lbs on lower-body lifts after each cycle, with no changes to progression thereof. Start the challenge with your lifts set at 90% of your actual max.
Since he has it set up for optimal hypertrophy, you want to be fresh to attack the 5 x 10 work. The 5 x 10 work is correct as outlined per month and % of TM.
Your reference to chins/pull downs and rows is what Jim called “assistance work after your assistance work (i.e., 5 x 10 reps),” and there are not specific guidelines for those in reference to calculating a starting weight relative to TM. You want to get stronger in all areas of tugging, so set a goal and play with it. He recommends alternative grips on chin-ups, and doing pull-downs if you can’t do 10 strict reps of BW chin-ups. Do a few sets of 1-3 “effort free” exercises. You’re free to throw in extra abs, biceps and triceps work at your discretion, but the rest of this supplementary assistance work shouldn’t be the core focus of the challenge.