Its getting to the point where i can only get the prescribed reps on the last set, i can find the ebook, i didnt print the whole thing out , just the charts and workout sheets, so im assuming that i should go re set my maxes, that means actually max out again, so this will be the moment of truth if wndler 5/3/1 worked for me since the last 6 months??? i will keep you posted, let me know if iam doing this right cuz like i said i deleted the ebook from my email THANKS
You don’t have to test your actual max, though it’s not a bad idea. You can just back-off 10% and build back up. If your projected max has increased and/or your new starting point is higher than previous you have confirmation you’re going in the right direction.
As long as you are hitting your reps and getting stronger, you’re on the right track. You have to remember that as you go along it should be harder, because you’re adding more weight.
When you miss a required rep, test and reset at the end of that cycle.
Do not test and make your new training max based on that number…this doesn’t really make a lot of sense, since your actual max is going to be higher than your current training max (probably).
Just take 10% off your current training max and keep plugging away. You don’t have to do this for all lifts at once, as it would be fairly unusual for all your lifts to hit the ceiling at the same time (if that was the case, I would suspect other causes…nutrtition, rest, sleep, stress, etc.)
Not saying don’t max out, cause its fun…just do it and get back to work.
From Original E-book, Page 29:
"Stalling in 5/3/1
You’ll eventually come to a point where you can’t make any more progress on a lift. You won’t be able to hit the sets and reps you’re supposed to hit, and the weights will start to get too heavy. When this happens, I simply take 90% of my max (either a 1RM or a rep max) and start all over again."
VTBalla is right in the sense that cutting 10% off your current training max would probably result in a similar number to 90% of your current actual max, but the above is a cutout from the e-book. I’m not convinced its an exact science or that the method you use to reset your training max is all that important, as long as you are getting around 10 reps on your 5’s day to start the new wave.
When I need to reset I just look at my list of PRs and work some numbers out of there. Take your best rep PR, plug it into a 1RM calculator, and take 90% of that number.
Are those calculators accurate enough? I tested my rep maxes against them and I found them to be all over…overestimated my squat (by 30-40 lbs) underestimated my bench (by 20+ lbs) but fairly close on deads (within 10 lbs or so).
The accuracy will vary from person to person. The difference should be consistent for an individual. They also get further off as the reps go up. The calculator has little value above 10 reps.
Wendler’s 1RM calculator can be pretty accurate but I think it assumes you are efficient at a 1RM effort lift. I.e. I can deadlift 505 for a triple with some effort right now, bringing my estimated 1RM to 555. I don’t think I could hit 555 right now unless I trained a heavy 1RM lift for a few weeks, however 540 to 545 should be in the bag.
How accurate it is ultimately depends on fast twitch v slow twitch make up.
You have to be fairly conservative when estimating what your training max is if you aren’t going to go out and test it.
[quote]paulwhite959 wrote:
Are those calculators accurate enough? I tested my rep maxes against them and I found them to be all over…overestimated my squat (by 30-40 lbs) underestimated my bench (by 20+ lbs) but fairly close on deads (within 10 lbs or so).[/quote]
Nope they arent very accurate, thats why you are taking 90%.
Im kinda a nerd, so ive developed my own 1RM calculator that tends to be pretty spot on, even using 10+ reps.
My deadlift is always about 10lb better than rep max calculators. Bench is 5-10 lower without heavy benching and squat and mp are about the same.
The purpose of taking 10% off your max is so that when you first start a wave on your 5’s day, you are getting around 10 reps; around 8 reps on the 3’s day; and around 6 reps on the 1’s day. I’m not sure why Wendler didn’t just say take a max, and on your 5’s day, use 75%, instead of 85% of your “training max.” There would have been a lot less confusion, I think.
In other words, your 10rm max is generally around 75% of your 1 rm, your 8 rep max is generally around 80% of your 1 rm, and your 6 rm is around 85% of your 1rm.
The percentages are just a way to estimate the number of target reps Wendler wants you to hit to start a wave, he just elected not to explain it that way.
The system is just a self-regluated wave-loading periodization scheme rather than a date-specific wave loading periodization scheme, with “5-3-1” as the self-regulating target-rep reset triggers. If you can’t hit this many reps as the weights increase, its time to reset, and start a new wave at around 10, 8, and 6 reps.
[quote]jjackkrash wrote:
The percentages are just a way to estimate the number of target reps Wendler wants you to hit to start a wave, he just elected not to explain it that way.
The system is just a self-regluated wave-loading periodization scheme rather than a date-specific wave loading periodization scheme, with “5-3-1” as the self-regulating target-rep reset triggers. If you can’t hit this many reps as the weights increase, its time to reset, and start a new wave at around 10, 8, and 6 reps. [/quote]
Very good description.
i’m getting 16s,(85%) 12s(90%), 9s(95%), could be cuz i’m 10lbs heavier. Ratter than reset, i’m thinking to skip the first week (85%) for next 2 cycles. So it would be 90%, 95%, 90% 95%, 85%. I’ve been using 531 for the pass 3years and it works! I hate changing anything about the program but patient is not one of my strong points.
[quote]m00scles wrote:
i’m getting 16s,(85%) 12s(90%), 9s(95%), could be cuz i’m 10lbs heavier. Ratter than reset, i’m thinking to skip the first week (85%) for next 2 cycles. So it would be 90%, 95%, 90% 95%, 85%. I’ve been using 531 for the pass 3years and it works! I hate changing anything about the program but patient is not one of my strong points. [/quote]
DO NOT CHANGE ANYTHING! You just said it’s working, so why fuck with that? Instead of screwing everything up, just keep getting stronger.
[quote]m00scles wrote:
i’m getting 16s,(85%) 12s(90%), 9s(95%), could be cuz i’m 10lbs heavier. Ratter than reset, i’m thinking to skip the first week (85%) for next 2 cycles. So it would be 90%, 95%, 90% 95%, 85%. I’ve been using 531 for the pass 3years and it works! I hate changing anything about the program but patient is not one of my strong points. [/quote]
Are you sure you didn’t underestimate your maxes?