i'm doing 5/3/1 simplest strength right now, and i like the way that it also sets up other lifts with your 1RM's:
Incline Bench for Flat Bench.
Front Squats for Deadlift.
Close Grip Bench for Military Press.
Straight Leg Deadlifts for Squats.
Week One: 3X10
Week Two: 8/8/6
Week Three: 3X5
Week Four: Deload.
these are the percentages:
Week One: 10X50%, 10X60%, 10X70%
Week Two: 8X60%, 8X70%, 6X80%
Week Three: 5X65%, 5X75%, 5X85%
Week Four: Deload.
for my incline bench though, i find that i can do a lot more weight, since the weight is taken from my military press, which is a lot lower the my bench. i'm not sure whether i should follow the program by the book, or in this case make an exception and change up my incline bench. any tips on what anybody else would do?
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Thread: 5/3/1 simplest strength
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07-02-2013, 05:51 PM #1
5/3/1 simplest strength
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07-02-2013, 06:38 PM #2
I can't understand what you mean as far as "since the (incline) weight is taken from my military press". I think you are basing your Incline Bench 1rm off your Press? That's incorrect. You need to find a 1RM for EACH secondary lift.
After you get this right (I think you have it wrong currently) then follow it as is for many cycles.
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07-02-2013, 06:44 PM #3
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07-02-2013, 06:55 PM #4
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07-02-2013, 07:00 PM #5
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07-03-2013, 06:43 AM #6
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07-03-2013, 07:14 AM #7
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