I’m going to my anchor week soon and looking for some answers with the pr sets.
I’m going to be doing 3/5/1 and doing PR sets on weeks 1 and 3
My question is, on the last set, do I aim for a range group like below ? Also, with not doing a PR set on week 2, do I just do 3x5 with fsl, and that’s it ?
3’'s week - 7/8 reps
1’s week - 5/6 reps.
Do i try and beat this with weight the next time my anchor cycle comes round ?
Thanks.
On your PR set I would go for as many “clean” reps as possible and don’t limit yourself to a specific rep range. Keep the reps clean and crisp in the sense that form doesn’t really break down and you are not grinding them.
Usually at the conclusion of your Anchor you will do a training max test or some other 7th week protocol and then raise your TM’s by 5lb upper and 10lb lower.
So next time you come into an anchor; unless you changed something up your doing it for a bit more weight than last time.
Choosing a good TM is probably the most important aspect of 5/3/1 if you ask me. It gives you the longest runway to launch from eventually.
Thank you,
Should i do it for all 3 weeks or just on 3/1? I’m unsure why PR’s aren’t done on the 5’s week.
My plan is to do a TM at week 9 after my anchor and before going onto my next cycle of my leader. Just too make sure everything is in spec for another 2 leader cycles.
You can do PR sets on a 5’s week but I find it kinda nice to just do the 5’s and have that little break mid-way between 3’s and 1’s week so you can give that final week 8 everything that you got.
Before, it was PR sets all the time so nothing wrong with doing it that way but I think this is one of the benefits of 3/5/1 setup vs 5/3/1…you get that brief lighter week before going heavier again.