📈your first 5/3/1 cycle, step by step

the math and the decisions in order, not just the percentages chart. RPE 8, not to failure

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Test or estimate your true 1RM on squat, bench, deadlift, press before you touch a percentage

don't max out cold. use a rep max calculator off a set of 3-5 if you're not gym-tested

Set your Training Max at 90% of that 1RM, not the 1RM itself

everyone's first mistake is using 100%. the whole program is built to feel too easy early on (form > ego)

Week 1: 5 reps @ 65% TM, 5 @ 75%, 5+ @ 85%

Week 2: 3 reps @ 70% TM, 3 @ 80%, 3+ @ 90%

Week 3 (the 5/3/1 week): 5 @ 75%, 3 @ 85%, 1+ @ 95%

this is the heaviest single you'll do the whole cycle. warm up more than you think you need to

Week 4 is deload: 5 reps @ 40%, 5 @ 50%, 5 @ 60%, no AMRAP

people skip this and wonder why week 1 of cycle 2 feels rough. don't skip it

The AMRAP (+) set on weeks 1-3 is where the program actually works

go until bar speed slows, not until you grind out an ugly single. RPE 8, leave 2 in the tank

Record your AMRAP reps every cycle. that number is your progress metric, not the weight on the bar

After cycle 1: add 5lb to upper body TM, 10lb to lower body TM, recalculate everything

if week 3 felt like a grind, hold the TM flat for a cycle instead of adding. no shame in it

I use Boostcamp for this now, used a spreadsheet for the first year and messed up a TM twice

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