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|1/11/2015 6:23:15 PM - Mike
Vince, In your 5/3/1 programming, will you cap all sets at 5, or hit a rep. set on your last set if you feel good?
Alright Mike, this is how Jim 'splained things to me. The 5/3/1 rep scheme is dead, it's the percentages that matter. Here is my plan (keep in mind I am training at 75-80% as per Jim's recommendations. He says the stronger you are, the lower the percentages should be-I think).
Week 1 the 3 week % is used for all sets for 5 reps and the last set is a plus set
Week 2 the 1 week % is used for all sets for 5 reps and there are no additional reps or sets
Week 3 the 3 week % is used for all sets for 5 reps. Joker sets can be used here (extra sets of 3-5 reps if I am feeling up to it or very easy singles. From my understanding, the singles should never be hard. They should be for confidence. I hazard to guess no more than an 8.5 rpe)
Week 4 the 1 week % is used for all sets for 5 reps and there are no additional reps or sets (also, I will not be doing assistance work as this will be my deload).
Lastly, I do fsl work every week for 15 reps. It's usually 3x5 but I may do all 15 or split it up depending on how the weight feels. It's usually paused and explosive.
Hope this helped. I think it confused the sh!t out of me. Let me know if you have any more questions.
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