4/5/2023 0 Comments Forever 5 3 1 training plan![]() ![]() So on and so forth until you cannot get the 5 reps.Į.g. If your top set is 200 on the “5” week and you get the minimum reps or greater AND you feel like you can push yourself, you would add 5-10% (of the 200 lbs) to the top set (200) and do another set of 5, if you get that, add another 5-10% of the top set and do another set of 5. I know people will get their panties in a bunch and say, â?But Iâ?ll be too tired to do Joker sets!â? Really? Too tired? Are you afraid of fatigue? Make your training hard so that game day is easy.” ![]() “Always push the last set of the 5/3/1 workout (not the Joker Sets) for a PR. And it allows you to have good and bad days. ![]() This is where the 90% training max comes in “auto-regulation”. On a very good day you can go balls out, and on a bad day you can skip the joker sets. Joker sets is up to you if you wanna do it. Am I right? Because to me it seems that you would be so tired out after the plus sets that you wouldn?t have energy to keep adding weight in subsequent sets? I am also curious as to what joker sets are as well but don?t quite understand how you explain it, My understanding is that you do your normal sets of 5/3/1 or 5 or 3 and then after your last + set you do more sets called ?jokers? where you add 10% each time till you cant hit 5, 3 or 1 depending on what day it is. ![]()
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