Trouble Understanding 5/3/1/ Workouts

[wanna_be]

@T3hPwnisher

5s pro means the main work is all sets of 5. It won’t be 5x5, but 3x5 (For example, week 1 would be 5x65%, 5x75% and 5x85% of TM before moving on to supplemental work)

Page 234, bench press/OHP example. The last 5 sets of 5 are at 70%, when does the FSL get done because it stops after the 5x5 at 70%

@T3hPwnisher

3 weeks. The 5s week, the 3s week, and the 1s week.

Cycles are typically done 2 at a time before employing the 7 week protocol (making the name make sense, as it happens on the 7th week).

I’m sorry, I’m not tracking any of that.

@T3hPwnisher

Light training max is never a bad idea. Adavance the training max at the end of the cycle. 5lbs for upperbody lifts, 10lbs for lower body.

I’m currently plugging in numbers for day one (OHP) with a 85% TM of a 1RM I have no problem hitting and it seems all the sets would be stupid easy except maybe the last set of the 5x5 at 70%, maybe I’m underestimating the assistance lifts done between every set and his time limit. I’ve never trained like that so I’m unsure of how it will effect my performance.

@T3hPwnisher

think it’d be a bit too taxing, given how the program works. Ever consider getting an adjustable dumbbell handle? They work well for rows.

I’ve actually been looking at them. I have been scared to drop the coin on something that appears so gimicky. I’ve never worked with a set before though.