Thanks.
Sunday, November 7, 2010
5/3/1 Programming
If you are working several different lifts on a 5/3/1 program, do you want all of the de-loading cycles to coincide? Should the cycles for the different lifts be in phase or staggered?
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5/3/1 is designed as a Squat, BP, DL, MP program, typically done on 4 days a week. This is the "base" program though it can be tweaked here and there, such as combining MP with a lower body day to make it 3 days a week.
ReplyDeleteAs it is initially set up, it would take someone two or three cycles to stall out, due to the initial conservatism added into the training max. As such, initially, all lifts would deload at once. Once you do stall out, Wendler generally says that you can deload separate lifts at separate times, then restart the cycle for that particular lift with 90% of the old training max.