Maybe this is answered in the book or my comprehension just sucks (likely #2) but when I go onto my second cycle of 5/3/1, do I add, for example, 5 lbs. to my max that I figure the percentages off of or to the actual lifts I did?
For example, if I based all my percentages off of a max of 135, I used 90 percent of that number to base my maxes off of - 120 lbs.
For cycle 2, do I go off of 140 lbs? Or just put 5 lbs. onto all the lifts I accomplished in the last cycle?
Much obliged for the help.
You should be adding 5lbs to your training max. In this case, it would be 120+5.
[quote]Fandango wrote:
You should be adding 5lbs to your training max. In this case, it would be 120+5.[/quote]
OK. So add 5 lbs. to the 90 percent number, and that’s the deal for each cycle, yes?
[quote]Fandango wrote:
You should be adding 5lbs to your training max. In this case, it would be 120+5.[/quote]
Sort of.
Add 5 lbs to upper body lifts, and 10 lbs to lower body lifts. Example:
1RM tests:
Bench 200
OH Press 150
Squat 300
Deadlift 400
5/3/1 Max Weights 1st Cycle (90% of 1RMs);
Bench 180
OH Press 135
Squat 270
Deadlift 360
Max Weights for 2nd Cycle:
Bench 185 (180 +5)
OH Press 140 (135 +5)
Squat 280 (270 +10)
Deadlift 370 (360 +10)
Keep up the same addition for each new cycle.
[quote]ashylarryku wrote:
[quote]Fandango wrote:
You should be adding 5lbs to your training max. In this case, it would be 120+5.[/quote]
Sort of.
Add 5 lbs to upper body lifts, and 10 lbs to lower body lifts. Example:
1RM tests:
Bench 200
OH Press 150
Squat 300
Deadlift 400
5/3/1 Max Weights 1st Cycle (90% of 1RMs);
Bench 180
OH Press 135
Squat 270
Deadlift 360
Max Weights for 2nd Cycle:
Bench 185 (180 +5)
OH Press 140 (135 +5)
Squat 280 (270 +10)
Deadlift 370 (360 +10)
Keep up the same addition for each new cycle.[/quote]
Good point. I should have specified 5lbs for upper and 10lbs for lower.
Thanks for the help guys