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5/3/1 First Set Last methodology

v1

A 12-week intermediate strength program utilizing sub-maximal percentages (FSL) for high-quality volume and bar speed.

Available
strengthintermediate531fslpowerlifting

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Procedure

  1. Establish Training Max (TM):

    • Determine the user's true 1-Repetition Maximum (1RM) for Squat, Deadlift, Bench Press, and Overhead Press using get_user_history or compute_one_rep_max.
    • Calculate the initial Training Max (TM) at 90% of the true 1RM. Save this value using remember.

  2. Configure 3-Week Loading Wave: Set up the main work and FSL supplemental work based on the TM:

    • Week 1 (5s Week):
      • Set 1: 65% x 5
      • Set 2: 75% x 5
      • Set 3: 85% x 5+ (AMRAP)
      • FSL Supplemental: 5 sets of 5 reps at 65%
    • Week 2 (3s Week):
      • Set 1: 70% x 3
      • Set 2: 80% x 3
      • Set 3: 90% x 3+ (AMRAP)
      • FSL Supplemental: 5 sets of 5 reps at 70%
    • Week 3 (1s Week):
      • Set 1: 75% x 5
      • Set 2: 85% x 3
      • Set 3: 95% x 1+ (AMRAP)
      • FSL Supplemental: 5 sets of 5 reps at 75%

  3. Implement Assistance Work: For every training session, add 50–100 total repetitions for each of the following categories:

    • Push: e.g., Dips, push-ups, or tricep extensions.
    • Pull: e.g., Chin-ups, rows, or face pulls.
    • Single Leg/Core: e.g., Split squats, hanging leg raises, or back extensions.

  4. Manage 12-Week Macrocycle Progression: Structure the program into four cycles of 4 weeks (3 weeks on, 1 week deload):

    • Cycle 1 (Weeks 1-4): Initial loading wave followed by Week 4 deload.
    • Cycle 2 (Weeks 5-8): Increase TM (Upper: +5 lbs / Lower: +10 lbs) and repeat wave.
    • Cycle 3 (Weeks 9-12): Increase TM (Upper: +5 lbs / Lower: +10 lbs) and repeat wave.

  5. Execute Deload Protocol (Weeks 4, 8, 12): Apply a planned reduction in volume using apply_deload_template:

    • Set 1: 40% of TM x 5 reps
    • Set 2: 50% of TM x 5 reps
    • Set 3: 60% of TM x 5 reps (No AMRAP)
    • Supplemental Work: Omit FSL sets.
    • Assistance Work: Reduce total reps by 50%.

  6. Progressive Overload Rules:

    • Only increase the TM if technical proficiency was maintained (strong bar speed).
    • Use the AMRAP results from Set 3 to calculate an estimated 1RM for progress tracking.
    • If form breaks down on FSL sets, maintain or slightly reduce the TM for the next cycle.