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

Unlock your strength potential with the 5/3/1 Anchor program, designed for serious lifters looking to maximize their gains in just three weeks. This 4-day weekly regimen focuses on heavy barbell lifts, including squats, deadlifts, and bench presses, complemented by accessory work to enhance muscle balance and stability. With progressive intensity and targeted rep ranges, you'll push your limits and build a solid foundation for strength. Get ready to elevate your training and achieve your fitness goals!

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

The recommended periodization for 5/3/1 is to do 2 leader cycles followed by 1 anchor cycle.  A complete mesocycle would follow this format:

Weeks 1-3 (Leader cycle 1) 
Increase TMs +5lbs upper body lifts / +10lbs lower body lifts
Weeks 4-6 (Leader cycle 2)
7th Week deload 
Increase TMs  +5lbs upper body lifts / +10lbs lower body lifts
Anchor cycle


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