5’s PRO 1000% Awesome, Anchor
Conditioning
3 weeks / 3 days per week
intermediate
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running 5’s PRO 1000% Awesome, Anchor is 85%.
This template is simply doing 5's Progression for the main lifts and using First Set Last the supplemental work. This is ideal for those that don't want to push the main lifts too hard and want to concentrate on their conditioning. This is good for people who get better results with sub-maximal training.
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
SupplementalBench Press
Main5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
SupplementalBench Press
Main5 x 70%
5 x 80%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
SupplementalBench Press
Main5 x 75%
5 x 85%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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