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re: Post-COVID 5/3/1 Workout Thread
Posted on 5/27/20 at 6:24 am to OleWarSkuleAlum
Posted on 5/27/20 at 6:24 am to OleWarSkuleAlum
Took a couple days off for Memorial Day. Started week 3 today. My CNS is feeling a lot better and the weights are feeling real light.
Did squats today and did 7 on the 1x set. The volume sets are still killing me. I’ll skip the deload next week and increase all lifts 10lbs and move to 40% on the volume sets
Did squats today and did 7 on the 1x set. The volume sets are still killing me. I’ll skip the deload next week and increase all lifts 10lbs and move to 40% on the volume sets
This post was edited on 5/27/20 at 6:25 am
0
Posted on 5/27/20 at 8:32 am to Tiger Ryno
quote:
Quit the gym 2 years ago but cause they asked me not to smoke inside. We had a parting of the ways.
Wait. Wut?
Lol.
Posted on 5/27/20 at 12:48 pm to Robin Masters
Dumb question incoming... why is it called "5/3/1"?
Posted on 5/27/20 at 1:28 pm to HamCandy
quote:
Dumb question incoming... why is it called "5/3/1"?
That’s the rep scheme
Posted on 5/27/20 at 1:49 pm to HamCandy
Each week you do three sets. That third week is also somewhat of a "test" week to see how you've progressed. You work up to 95% of your training max. Your training max, just fyi, is 90% of your true one rep max.
So back to week three:
Set 1: 75% of your training max for 5 reps
Set 2: 85% of your training max for 3 reps
Set 3: 95% of your training max for 1+ reps
Set 3 of week three is the heaviest you'll go all month and it gives an idea of how you're doing. Thus the name of the program is 5/3/1 even though you only do 5-3-1 reps one week of the month. (week 1 and 4 is 3x5, week 2 is 3x3)
It can be confusing if you've never done it before so here's a link that will explain it way better than me: T-Nation: 5/3/1 How to Build Pure Strength
So back to week three:
Set 1: 75% of your training max for 5 reps
Set 2: 85% of your training max for 3 reps
Set 3: 95% of your training max for 1+ reps
Set 3 of week three is the heaviest you'll go all month and it gives an idea of how you're doing. Thus the name of the program is 5/3/1 even though you only do 5-3-1 reps one week of the month. (week 1 and 4 is 3x5, week 2 is 3x3)
It can be confusing if you've never done it before so here's a link that will explain it way better than me: T-Nation: 5/3/1 How to Build Pure Strength
This post was edited on 5/27/20 at 1:53 pm
Posted on 5/27/20 at 2:12 pm to GeorgeTheGreek
quote:
Set 3 of week three is the heaviest you'll go all month and it gives an idea of how you're doing. Thus the name of the program is 5/3/1 even though you only do 5-3-1 reps one week of the month. (week 1 and 4 is 3x5, week 2 is 3x3)
AHH! That is mean looking workout...
Thanks
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