Hey, been lifting for a little while and decided to start using some of Wendler’s programs. After reading through Beyond 5/3/1, I’m left with a few questions on how to program things… I understand my training max and how to calculate various percentages and plug them in, but which numbers to plug in are not always clear to me.
I have read through the FSL portion of the book, but I don’t understand which weights I would be using for these particular movements (FSL, 5’s PRO). Does the FSL mean I would be using the same weight as if I was programming the first set of 5/3/1? And does 5’s PRO mean the first set of deadlifts progress?
Thanks for taking the time to respond, the FSL stuff just clicked. Big moment of sudden realization, lol. Still not 100% sure I understand the 5/3/1, 5’s PRO notation for deadlift though.
What is the difference between standard 5/3/1/ programming vs 5/3/1 5’s pro?
First Set Last means using the weight % of the first work set of your program, whatever it is.
I.e. in the original 5/3/1 sets, week 1, you have work sets of 65%/75%/85%, so FSL work is done at 65%.
Other programs may call for different % and schemes, the one I was running had all weeks at 70%, 80%, 90%, 100%, so all the FSL work was done at 70%.