[quote]tsantos wrote:
You run 5/3/1 for more than 1 cycle. There’d be little point to going for 4 weeks then going to a new program.
If you don’t hit the reps in the first cycle, you’ve done something horribly, horribly wrong. As you ask the question, I’d recommend you knock off more weight than you think you need for the first cycle.[/quote]
Ok, I get what you’re saying. After week 4 do it again and say I hit my 1+ for more reps the second time then I bump up what my max would be. And to the question of not hitting reps, I ask this because of the fact that these numbers I have for my max are calculated not actually done except for a couple. Obviously this is my first cycle so it’ll show me where I’m at. I don’t plan on competing in powerlifting so if I miss a rep by one then I know next cycle to drop it a bit.[/quote]
Not sure if I completely understand your approach but after a cycle you add 5lbs to your upper body TM and 10lbs to your lower body TMs. There is no calculating your max again.
I’d aim for a weight you think you can hit 5 reps on in the 1+ set in your last week for your first cycle.
[/quote]
Sorry let me make that a but more clear. First when I made that comment I didn’t know about the 5lbs and 10lbs that you add on the next cycle so I understand that part now.
The calculations part I meant that the weights I have now for my 1rm are based off how many reps I got with lighter weight. Based on that, that is why I asked about not hitting the rep numbers, just because I haven’t done the numbers that are set for my 1+. Maybe I just asked this question due to being a bit nervous about hitting weights that I haven’t done yet, but should be able to due to how many reps I get with other weights. Hope that made it a bit more clear for you, sorry about that.
Sorry for bringing back this old thread, but I ran into an issue. I have been on the program for 3 months now and today was the first week of my 3rd cycle. I ended up missing my last set of 5. I ended up getting only 4. What do I do from here? Do I drop the weight down for next week, keep it the same and try to hit next weeks or just stop the cycle together and wait till next month? I have no clue what to do from here. And I did not program it wrong I hit all my numbers and more the last two cycles.
Oh And some more info is, the weight I did missed was 225 which is usually get for more reps. I dropped the weight after to 185 and did it for 10-12. The thing is with anything but above 185 I do more of a spoto press (not touching chest but arms go past parallel since I have really long arms for my body) but with the 185 I went to my chest, but I widened my grip by one finger on the 185. Maybe this will help one of you figure out hat happened. Btw yes I know I should touch my chest, I just never did with heavy weight since I started lifting due to pain from being a pitcher for 11+ years and rotator cuff pain
[quote]tsantos wrote:
What is your TM and what is your estimated 1RM based on the last PR set you did?[/quote]
What is TM? haha sorry im new to this. And from last cycle it was 260lb. I’m not sure if maybe its grip placement, not touching chest or that im on a cut (which everyone tells me is the reason) but doesn’t explain why I would have kept increasing every month.
[quote]Boffin wrote:
ChrisM15 Which book do you have? the original or beyond 531?[/quote]
No book just found it online. But i think what you’re referring to is which 5,3,1 program I am on. And that one would be the original im guessing. week 1: 5 5 5+, week 2: 3 3 3+ and week 3: 5 3 1+.
[quote]tsantos wrote:
If you did 225 for 4 reps (max effort as you failed the 5th)
Then your estimated max is 250.
If I understand your reply, your training max ™ is 260.
Your TM should have fallen naturally between 225 and 235 if you didn’t start too heavy or continued adding weight when a reset was needed.
The food is an issue, that you have TM that is significantly higher than your e1RM is worse.
[/quote]
Well from what the program says, 250 is not my max, since on my last cycle it had me hit 245 for at least one on the 3rd week and I hit it for two, and the 1rm for the cycle was calculated to 260. I see what you mean as 250 would be my max if I hit 225 for 4 but thats not my natural rep range with that weight, I’m not sure if you took in consideration that I had to hit two other weights for 5 also which obviously took away some strength for the 225.
As for the diet we (my friend who does my dieting) are now bumping up calories and carbs slowly.
But the question I have asked hasn’t really been answered still. Which is what do I do in this position? Try to continue this cycle and see if I can hit next weeks weights, drop it down to last cycles weights, or completely get off the cycle until next month starts?
[quote]tsantos wrote:
You need to read the book and understand the program.
[quote]ChrisM15 wrote:
And again I’m not sure what TM means[/quote]
Training Max, it’s one of fundamental aspects of the program.
[/quote]
I’m not really sure what the book is. I found a website that described the whole thing of the program. Bumping up the weight every month, the percentages and so forth. If you can link me a website that tells me everything then please do, but as far as I know i’ve been following it just as it said.
Maybe its me and maybe im just very ignorant about the subject, but I’m really not sure why I haven’t gotten a simple answer to my question. I’ve been going up in weight every month when hitting my numbers like it said by 5 pounds. I’ve been following the percentages and everything, making sure I don’t do the 4 lifts more than twice in a row and not going heavy or pushing it when hitting the same muscle groups for the second time in the week. If anyone wants to tell me if I’m doing this all wrong or what please let me know, but from my knowledge I’ve been following it correctly with the correct percentages (rounding up or down if need be) and then deloading for a week.
[quote]tsantos wrote:
The answer to your question is to understand the training max and eat for performance.
Search Jim Wendler on Amazon and you’ll find the books.[/quote]
OK, so i think I just found out what you meant I looked up TM 5,3,1. What I came to conclusion with is that yes my 1rm considering from last cycle is 260 i take 90% from that, so 235 and use that as the max for the program. So that would mean the 3rd weak of the program I would be doing 225 for 1+? The only thing with that is that seems very light to me. Correct me if im wrong with that
[quote]Rattus wrote:
You can not just put 10+ dollars to ebook instead of milking all the information from here?[/quote]
I knew someone would end up having to be a bit rude to me on here lol. Does it really concern you? Plus his program is pretty much all over the internet, not that hard to find it. If he didn’t want it on the internet I’m pretty sure he wouldn’t have his program on here. I asked a question and wasn’t given a straight answer but more of you should do this, so I did, and looked up TM 5,3,1 and then asked if I was correct in my search of what it was. Please you didn’t HAVE to comment on here you just felt the need to. I understand you have every right to, so please use your freedom of speech I encourage it just don’t get upset at someone for something so little. I didn’t even know he had a book to begin with and I’m not questioning the whole program just a couple things. Either way I understand what you mean but theres a reason there is this thread on here and as you has as much freedom of speech to ridicule me for “milking” info I have just as much freedom to ask these questions and not spend money. Other than that I hope you have a great day
Let me apologize for my ignorance and such, if it such a big issue that I ask these questions let me know and I’ll just discontinue the thread. If anyone still would like to help out that’d be very much appreciated if not then I will let the thread die out.
In a way I was trying to help you. Getting the book is not a big investment, it supports the creator of the program, and gives you the idea and principles of 531 in one place.
Aside you get the reasoning why things are in the templates/program how they are and lot of different ways to approach the method (in beyond 531 at least).
I don’t say it is impossible to do 531 without the book. But I at least have enjoyed it a lot. For a start read the training max-article from Jims homepage.
[quote]Rattus wrote:
I did not meant to be rude (okay, a little).
In a way I was trying to help you. Getting the book is not a big investment, it supports the creator of the program, and gives you the idea and principles of 531 in one place.
Aside you get the reasoning why things are in the templates/program how they are and lot of different ways to approach the method (in beyond 531 at least).
I don’t say it is impossible to do 531 without the book. But I at least have enjoyed it a lot. For a start read the training max-article from Jim’s homepage. [/quote]
x2.
Can not recommend picking up beyond (or original) enough. This will be a resource that you will use time and time again. It’s a small price for a man’s livelihood and a potential lifetime of application.
