5-3-1
5-3-1 PROGRESSION
kroczalesky
week-1 3x3
3x 70% 1rm
3x 80% 1rm
3x 90% 1rm
w3x5
5x 65% 1rm
5x 75% 1rm
5x 85% 1rm
w3 5 - 3 - 1
5x 75% 1rm
3x 85% 1rm
1x 95% 1rm
w4 deload 3x5
5x 40% 1rm
5x 50% 1rm
5x 60% 1rm
Is good for Max Strength?
Davids
I use a different version of this for our college athletes. This occurs during our off-season, primarily:
Example:
Week 1
Stop Squat -(squating to bar catches, height at slightly below parallel, athlete comes to a complete stop on catches, then stands up)
6x5, working up to 85% of 1 rm for at least 3 of the sets
Week 2 - 6x3, working up to 92% of 1 rm for at least 3 sets - if they get the weight for last set written on card, they can take a heavier “bonus” set
Week 3 - working up to 6 heavy singles, at 100%+ for the last ones. (total volume will be about 12-20 reps, though, counting all reps) Many will break their old “record” on the card, and I will reset their max numbers for the next time we do the exercise.
Week 4-6 we repeat the same set up, but we change the lift to an actual back squat.
I have had tremendous success with this set up…Hope this helps!
Looks interesting. Do you guys do that once every 7 days? Do you do any other leg work throughout the week?
Yes, we do other leg work.
In a sample 4x week workout, we’ll have a “max effort” or “strength effort” day like that with a lower body emphasis ( I use the word emphasis because it’s not only a “leg” day) 1x week, and an upper body emphasis 1x week. At least one of the other two days will also include leg work, but with a different emphasis.
In addition, there’s usually a total body lift in every session.
If we’re on a 3 day split, the work is distributed a little differently, but the concepts remain the same…