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Question on 5/3/1 7 week program
Posted on 6/28/20 at 10:52 am
Posted on 6/28/20 at 10:52 am
So, we’re 14 weeks out (if I did my math correctly) from Squatober. (Well technically 13 but the days work out where I can squeeze a 14th week in since October 1 is on a Thursday but anyway...)
I’ve never run the 7 week version of 5/3/1 but am I correct in setting it up like this?
Week 1: 3x5
Week 2: 3x3
Week 3: 5/3/1
Week 4: 3x5 (add 5 lbs upper body, add 10 lbs lower body)
Week 5: 3x3
Week 6: 5/3/1
Week 7: Deload 3x5
Is there anything I need to know that’s different from the typical 4 week program?
I’ve never run the 7 week version of 5/3/1 but am I correct in setting it up like this?
Week 1: 3x5
Week 2: 3x3
Week 3: 5/3/1
Week 4: 3x5 (add 5 lbs upper body, add 10 lbs lower body)
Week 5: 3x3
Week 6: 5/3/1
Week 7: Deload 3x5
Is there anything I need to know that’s different from the typical 4 week program?
This post was edited on 6/28/20 at 10:54 am
1
Posted on 6/28/20 at 12:02 pm to GeorgeTheGreek
The way I’m running 5/3/1 makes it an 11 week mesocycle with 3 microcycles inside. I’m running it as a standard leader/leader/anchor 2/1. The first two leaders are 7 weeks
Micro #1
Forever BBB 3 weeks
Add 5lbs upper, 10lbs lower
Micro #2
Forever BBB 3 weeks
Add 5/10
7th week protocol deload
Micro #3
5’s PRO 3/5/1 FSL 3 weeks
Add 5/10
7th week protocol TM Test
Then back to a leader template.
Overall what you have there is correct minus the deload. That’s not the 7th week protocol deload, but frankly I don’t think it matters much.
Micro #1
Forever BBB 3 weeks
Add 5lbs upper, 10lbs lower
Micro #2
Forever BBB 3 weeks
Add 5/10
7th week protocol deload
Micro #3
5’s PRO 3/5/1 FSL 3 weeks
Add 5/10
7th week protocol TM Test
Then back to a leader template.
Overall what you have there is correct minus the deload. That’s not the 7th week protocol deload, but frankly I don’t think it matters much.
This post was edited on 6/28/20 at 12:06 pm
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