The 5/3/1 routine consists of devoting one of the four days scheduled in the program to one of the major compound lifts : the Military Press, the Deadlift, the Bench Press, and the Squat. One cycle takes a month. One week is three sets of 5, another is three sets of 3, the third is a set of 5, 3, 1, and the fourth week is a deload @ 50% of your training max. The poundage is decided via your training max, which is 10% below your true max.
3x3 3x5 5/3/1 3x5, deload
Week 1 Week 2 Week 3 Week 4
70% x 3 65% x 5 75% x 5 40% x 5
80% x 3 75% x 5 85% x 3 50% x 5
90% x 3+ 85% x 5+ 95% x 1+ 60% x 5
The Joker sets are additional sets after the main work load, which allow you to ramp up to a PR. The Drop Sets are after even the Joker Sets, and serve as extra volume.
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