3 @ 70%
3 @ 80%
3+ @ 90%
Please see the post below with info on week 2.
Every minute on the minute for 20:00 complete:
Odd Minutes: Goat
Even Minutes: Love
You’ve been through this before. Choose something you suck at and something you rock. Make sure when choosing load and/or reps that it’s something you’ll be able to sustain 10 rounds of. Have fun!
AO in recovery mode!
Week 2 of 5/3/1 starts today. You get to do sets of 3 this week. Lucky you! We’ve heard that some of you had a tough time with week 1 and were unable to hit the prescribed reps. There are a few reasons this could have happened, but it really doesn’t matter why it happened because we’re going to fix it the same regardless. You have to lower the weight. The load you entered for the 1RM (which was then converted to 90%) was too heavy. This week, make an adjustment. There’s not perfect way to do this, just make sure you lower the weight enough that you can compete all the work. We know that this can be tough to do, egos and all, but this program is going to last 12 weeks. If you don’t start at the right place, you’re never going to finish it.
If you need some help figuring where to go with the weight, get with the coach. We’ll need to know the 1RM you used, the weights you used for each set last week, and the number of reps you made on the 5+ set. Without this we’d just be guessing for you.
For those of you that didn’t have a 1RM for the lifts last week, we helped you get started with a load. On the 5+ set, you were able to get a certain amount of reps. You’ll use the weight and number of reps and put them in this formula:
weight + number of reps x 0.0333 + weight = 1RM
This is Jim Wendler’s formula and though nothing is as accurate as actually working up to a true 1RM, this will get you pretty close. So enter in the weight you used for the last set last week as well as the number of reps you were able to get. Plug them in and you’ll have a number. Enter that number into the calculator for this week and you’re good to go. Need help? Ask one of your awesome coaches and they’ll get you squared away!!