5/3/1 Anchor - 5s Pro, Jokers and FSL

This is from page 64 of the 5/3/1 Forever book

Joker sets are extra work sets added above the highest percentage set for the day.  These are usually done for 1-2 sets of 1-3 reps at 5-10% above the highest set of the day

3/5/1 Programming, and joker sets are only used on the first and third weeks of the cycle, week two is all about bar speed and rep quality

default

Week 1

Week 2

Week 3

Squat (Barbell)

Push Accessories

Pull Accessories

Single Leg / Core Accessories

Bench Press (Barbell)

Deadlift (Barbell)

Overhead Press (Barbell)

0 reviews for 5/3/1 Anchor - 5s Pro, Jokers and FSL