T Nation

Understanding SSL


I bought 5/3/1 Forever and I struggle to decrypt some of the programs.


SSL (page 129)
Squat - 5/3/1, 5’s PRO, SSL 5x5

What are the numbers ?
My first guess, if we are in the first week and I read literally:
5/5/5+ (from 5/3/1)
65%x5, 75%x5, 85%x5 (from 5’s PRO)
5x5 @80% (or 75, not sure)

Currently I’m following classic 5/3/1 with BBB and I’m trying to evolve my training with leader/anchor programs, and understanding Forever helps me to chose wisely :slight_smile:

This means your main work is always done with sets of 5 (no + sets).
The supplemental work is done at the weight of your second working set.

So, let’s say you are on the “3’s” week, and doing BP:

Warm ups: 40, 50, 60% (5 reps each)
Working sets for 5’s PRO: 70, 80, 90% (5 reps each, no + sets)
SSL: 80, 80, 80, 80, 80% (5 reps each)

Read the whole book, both 5’s Pro and SSL are explained in depth

Yes I just finished the book, the only confusing part was the “5/3/1” before 5’S PRO and SSL. Thanks @antiquity

That just means to run 5s Pro at the normal 531 percentages.

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