5/3/1 Power Lifting

While it may seem counter intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. 5/3/1 power lifting is set up to allow you to break a variety of repetition records throughout the year. Notice that it’s “rep records” and not “one-rep max.” Most people live and die by their one-rep max. To me, this is foolish and short sighted. If your squat goes from 225 x 6 to 225 x 9, you’ve gotten stronger. In the 5/3/1 program, you’re expected to train three or four days a week. Each workout is centered around one core lift. Strength WOD 5 x 5 Deadlift Each training cycle lasts four weeks, with these set-rep goals for each major lift: Week 1: 5 x 5 Week 2: 5 x 3 Week 3: 3 x 5, 3, 1 Week 4: deloading When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. WOD (workout of the day) 3 Minute running clock 5 Strict Pull Ups 15 Thrusters (95/65) Max Rep Double/Single Unders 1min rest 4 Rounds ]]>