T Nation

Morning Star Clarification Question


#1

I’m really interested in running the Morning Star program from 5/3/1 Forever. It looks simple, effective, and brutal.

I want to make sure I do it right, so I would like some clarification. For example, on Morning Star Leader, Monday has squat at 5x5, SSL and Press at 10x5 @ FSL. It also says to use 3/5/1 or 5/3/1 programming for the training weeks. How do I tie the 5x5, SSL to the 5/3/1 percentages and reps? Same for the 10x5 @ FSL.

I apologize if I’m missing something simple, but I’d really appreciate some help.

I’m primarily a weightlifter, but my coach and I have agreed that this would be a great “off-season” program to run to get stronger before we dive back into normal weightlifting-focused programming.

Thanks in advance.


#2

5/3/1 programming means week one percentages are 65/75/85%.

FSL means 65%
SSL means 75%

Week two everything is +5% to everything and week 3 another 5%.

I don’t have the book with me at the moment but most of the programs I thought show the 3 weeks listed with percents


#3

Thanks sufiandy,

I’ve got the percentages, etc. I’ve ran about 10-12 cycles of the 5/3/1 original program with great success prior to focusing on weightlifting. I was just trying to understand if the 5x5, SSL meant I was supposed to do 5x5 at 75% in week 1, or if I’m misunderstanding it.

Thanks again for helping…!!


#4

First set last
Second set last

You just take the % of your first or second main work set of that day and use that.

Week 1 if using 5/3/1 programming is 65% FSL, 75% SSL
If using 3/5/1 it would be 70 FSL, 80 SSL.

And so on


#5

what wolfrose said…Im doing Morning star right now…love it…have a log over on Jims forum