5-3-1 Cycle#1/Week#1

Posted: February 21, 2015 in Training Journal
Tags: ,
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5-3-1 Cycle#1/Week#1

This was my first time trying the 5-3-1 program.  It liked the set up a lot.  As you can see it give 3 warm-up sets.  I do this in addition to some dynamic stretching.  Then it goes into the main lift for the day (Bench Press, Deadlift, Over Head Press, or Squat).  After the main lift accessory work is done.  I have chosen to do the Boring But BIG workload.  This work is just doing the main exercise again with lighter weight for 5 sets of 10 reps.  In addition to this I will usually do 1 or 2 more sets of light accessory work for specific body parts.  (i.e. shrugs/bent over rows on DL day, triceps work on OHP day, etc) Week#1 you do 2 sets of 5 reps and 1 set of 5+ reps.  Week#2 you do 2 sets of 3 reps and 1 set of 3+ reps.  Week #3 you do 1 set of 5, 1 set of 3 and 1 set of 1+ reps.  Week#4 is deload and you do 2 sets of 5 reps and 1 set of 5+ reps with lighter weights.  The whole program is based off of 90% of your 1RM.  It is intended as a slow but steady increase over time rather than large jumps in stats.

The app that I am using is called Five3One.  You can find a free or a paid version on the Play Store on android.  The app works well and the tech support is wonderful.  As you can see there is a rest timer on the app.  Originally it didn’t produce any sound when time ran out.  I mentioned it in a review (which was a good review by the way) and they immediately got back to me saying that sound would be added in the next update.  That update came less than 12 hours later.

As I get further into the program I will do another short review.

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