5/3/1 Program Tutorial Part 1 = (Obtaining your training max, Cycle 1, Week 1 workout)

This is a tutorial on how to perform the 5/3/1 program for weightlifting. This part goes over obtaining your training max, Cycle 1, and the Week 1 workout.

Category:

Sports

Tags:

• 5/3/1
• Program
• Tutorial
• Part
• Cycle
• Week
• Obtaining
• your
• training
• max

[MmaNcovers]

what lifts should one use the 5 3 1 method on? Is it safe to use it for rows?

[WeightLifterNerd]

Its recommended for the squat, bench, deadlift, and military press, but I have gotten results doing them on other exercises like chinups, lat pulldowns, seated rows, etc...

[adilghanty]

Question: for the first two sets do you want to make the lifts as explosive as possible, or slowly to maximise the burn?

[WeightLifterNerd]

depends on your goals if you want to isolate and get a better burn in your chest do the reps slower, if your looking to get strong a powerful do the reps explosive, I typically take 1-2 seconds down then as I push the weight up I try to be as explosive as possible, I lift for strength and power as I am a powerlifter.

[adilghanty]

@WeightLifterNerd

Thanks. What are your current lifts?

[WeightLifterNerd]

Currently 345 bench press narrow grip, 336 paused bench press, 512 deadlift, 440 squat.

[job187]

strstd.com

Check this site out if you want to calculate how your training-cycle should look like.

[ichater]

@WeightLifterNerd Aren't you only meant to use the 5 3 1 for Bench, millitary, dead and Squat? Do you use variations of these exercises such as DB Millitary, Front squats or Floor press? I'm yet to purchase Weindlers e Book and am doing the conjugate method however I think training to something so simple and specific will be good to stay on forus

[sjjdiienno1]

@taylorgang1223 buy the book and read it cover to cover and you'll know why. its all to do with letting yout to progress steadily.

[matklstrength]

@taylorgang1223

its so you dont fuck yourself up for the rest of your weeks training.