5/3/1
5. 3x5 - 1 week
3. 3x3 - 1 week
1. 1x5, 1x3, 1x1+ - 1 week (the plus 1 means, one set as many reps as you can and you use this to recompute your working weight for the next cycle)
deload week 3x5 - 1 week
repeat ^_^it's based on non-linear periodization where you compute the percentages based on the
90% of your 1rep max by computing ((weight x rep x .03333)+weight)x.9= working weight.week 1. working weight x.6
week 2. working weight x.65
week 3. working weight x 7 (pr making week ^_^)
week 4. Deload new working weight x .4 (my own addition as to percentage, you may choose what works for you - then back to week 1)
it's recommended to have a deload week after the .7 thing +1.
you may use your own calculation for the percentage, this is something i've found to work for me.
ex. squats - 3x5: 1) 1x5 at .6; 2) 1x5 x .6.5; 3) 1x5 x.7
original squats - 3x5: 1) 1x5 at .65; 2) 1x5 x .75; 3) 1x5 x .85
3x3: 1) 1x3 at .7; 2) 1x3 x.8.; 3) 1x3 x .9
1x5/3/1: 1) 1x5 x.75; 2) 1x3 x .85; 3) 1x1+ x.95
the idea is to use the following exercises: a) squats; b) bench; c) deadlifts; and d) overhand press. However, you may apply the same to other exercises, which makes this system very flexible. ^_^
basics
4 days a week
m - op
t - dead
th - bench
f - squat
twice a week (my own thing)
m - sq/b
thursday - deadlifts/op
or original
m - b
th - sq
next week
m - op
th - dead
repeat
once a week
A sq/b
B d/op
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i underlined the important part. just apply it to your routine or adopt jim's original routine. ^_^
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the reason behind doing one lift a day is to supplement it with assistant exercises. it's optional.
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lifting once a week requires no deloading ever.
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conditioning? cardio. ^^
