To determine 1st week of 5/3/1 lifting program:
Determine your one-repetition maximum (1RM).
Multiply the 1RM value by 0.65 for the first set, 0.75 for the second set, and 0.85 for the third set to calculate the weights you will lift.
Note that the first and second set involves five repetitions, and the third step involves at least five repetitions, with an attempt to set a repetition record. Read more