Tfw too brainlet to understand 5/3/1

I do a 4 day version where each lift has its own day but yeah this looks alright if you wanna do two lifts three times a week. This doesn't show your deload week either.

Is this a cardio program?

madcow>5 3 1

>This doesn't show your deload week either.
no idea what exactly this is (reading the book atm) and I don't see it exactly mentioned in their wiki but there's this thing they have 'test week' which comes after 2 full cycles (10th week). From what I gathered you go 100% TM and if you can't get through it then you deload. Is that it?

nope, deload is every fourth week where you perform your regular routine with 50-60% of max working wright.

ah got it, thanks.
Yea seems like the author of the spreadsheet was planning on adding the deload week in the spreadsheet but it never happened. I also seem to read that quite a lot of beginners taking this up skip deload week at first but introduce it later on, might just try the same

>5/3/1
just do RTS

Wrong. Program hasn't been done this way since the first book.

user, at the very least read the first book and Beyond. Forever is the GOAT tho.

I don't want to read a book. Link me to a TLDR.

It's garbage don't worry about it

abysmal bait routine for natties

1. 5/3/1 is an upper lower split. 2 days a week you train upper body, 2 days a week you train the lower body.
2. The "cycle" for 5/3/1 is 3 or 4 weeks, depending on whether or not you need a deload week. Generally you can ignore deload weeks early in the program, but later in the program they are highly recommended, especially if you're training for a powerlifting meet. As you go from cycle to cycle, assume that your true max (more on that later) for upper body lifts goes up 5 pounds (2.5 kg) and for lower body lifts goes up 10 pounds (5 kg).
3. You use a training max for calculations. Your training max is 90% of your true max. If you don't know your true 1 rep max, calculate it using any of the calculators on the internet.
4. 5/3/1 is a basic template without enough volume on its own, but Jim Wendler has made various accessory work programs based on different needs. Boring But Big and Triumvirate are the most popular.
5. In the first week of the cycle, you do 3x5 of your main lifts. In the second week you do 3x3 of your main lifts. In the third week you do a 5/3/1 (hence the name of the program). In the optional 4th week is also a 3x5, but at much lighter weight (hence the term deload). I forgot the exact percentages, but you can find those all over the internet.

Does this all help? Pic unrelated.

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Some guy posted this, looked good

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You can incorporate 5/3/1 into a bro split. I do

Lel

Based

Not only would the saturday session take ~2 and a half hours but it would render anyone working with decent weights unable to properly lift for a week

bump

bump

...

Read practical programming and come back to enlighten us all
Also 8fit since this shit is about to become real kosher