Are these the correct numbers for the 5/3/1 program? I have seen different numbers in different places.
WEEK 1: 65% x 5, 75% x 5, 85% x 5+
WEEK 2: 70% x 3, 80% x 3, 90% x 3+
WEEK 3: 75% x 5, 85% x 3, 95% x 1+
WEEK 4: 40% x 5, 50% x 5, 60% x 5
Tuesday, November 9, 2010
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yes, the "other" version keeps the first two sets 5% lighter.
ReplyDeleteI think you mean it keeps the first two sets heavier, no?
ReplyDeleteyes, youre right. i stand corrected.
ReplyDeleteI found this to be a handy article about 5-3-1. You should also get the book from the EFS site.
ReplyDeletehttp://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Actually, on second thought, that's probably where you got your numbers in the first place :).
You wrote down the first option he described in the book.
ReplyDeleteThe 2nd option is
WEEK 1: 75% x 5, 80% x 5, 85% x 5+
WEEK 2: 80% x 3, 85% x 3, 90% x 3+
WEEK 3: 75% x 5, 85% x 3, 95% x 1+
WEEK 4: 40% x 5, 50% x 5, 60% x 5
Wendler said:
"I’ve used both options, and both have worked very well for me. Right now, I use option one exclusively and would recommend this for just about everyone. Most people prefer doing it this way because it allows you to be fresher for the last big set of the day. The second option is very tiring, especially on squat and deadlift days."
I am going to do presses with the 2nd option, but squats and deadlifts with the 1st. I think this is because you have to lift part of your bodyweight in addition to the iron doing squats and deadlifts, so 70% effort is relatively harder.
ReplyDelete