I’ve been running 1000% awesome for a few cycles now but run into a wall (both with training maxes and also not feeling “1000%”)
This week was my deadload/making sure my training maxes are fine. I ended up failing my deadlift. Couldn’t even get it off the floor.
I attempted this on my normal deadlift day and then again with my bench day. Both times failed.
All my other lifts were fine however I don’t feel like any I could get 5 strong lifts from therefore inline with the forever book I am going to reset. My plan was to use all my current training maxes as my 1rm and use 85-90% of those as my TM.
Currently I have around 1 month until my wedding and I am looking to lose a little fat before then.
Does anyone have any advice in regards to which template to run? I was thinking maybe FSL 3 x a week and then 3 X a week doing a 30 min bike ride.
After my wedding I was also planning to start pushing again, aiming to get my deadlift up. I was going to run the same training maxes for the first cycle back as I will run for my next cycle (as I’ll be taking around a 2-3 week break).Again any advice on which template people recommend would be appreciated.
Current training maxes (new 1rm)
Bench 127.5kg
Squat 167.5kg
OHP 80kg
Deadlift 190kg (failed 190 but did do 185 last cycle)
Weight 92kg (aiming to be 90kg by end of next cycle)
Congrats (or condolences) on the upcoming nuptials.
Height and weight and BF guesstimate would help.
I was confused by a few things, expect others might be as well. Are you in a deload week (as opposed to a deadload) and how did you fail your deadlift? Were you 1RM testing and failed? Or did you fail at your training max?
I’m not the best to answer your questions, have read the books but am not the best to answer.
I do know peeps will have the questions I asked and some might weigh in later.
I know nothing about 531. But I do know about being married. Actually no guy knows about being married. I was fortunate, or better, am fortunate. Congratulations on your upcoming vows. Two things: a) wedding days are for the bride, and b) remember the words vows. I hope the best for you both.
92.8kgs as of this morning. 5 foot 11 and BF I would guess around 13%ish?
Apologies yes I meant deload. Was my training max I failed. It’s set too high compared to when I read over the book (ie should be set at 5 strong reps).
Just an aside, at 13% you likely need not lose weight for a wedding, and would most likely have a six pack, which isn’t likely at your height and weight.
We all are guilty of underestimating bodyfat, but am just being honest.
How did your progress measure up in your last anchor?
There are a number of full body routines which I personally prefer to do in a fat loss period, I’m actually running strength and volume at the moment whilst dieting at a deficit, you could also look at running fat loss and prep.
Rather than guess at your true TM I’d look at finding a weight you can do 5 solid fast reps on and then maybe taking a few KG off to allow for progression. I also increase my TM’s at a slower rate than the book suggests as it’s better progress slowly then intermittently IMO. Also depending on how much weight you’ve lost so far and how much your eating some strength could be lost.
It is my first language, I’m just a terrible typer lol.
Started my cut around a week ago now. Drop calories down from 3000 to 2500. Aim is to lose 1lb a week.
Sleep and stress are probably a little low but nothing to put of the ordinary. Should of still got the 190kgs if my predicted 1rm (based on a TM of 190kg ) is 220kgs.
I’m not familiar no, I’m assuming 5 cycles forward and then pull back 2?
Your lifts are pretty much identical to where mine were couple of years ago at the same bodyweight and height. I too thought I was a lower bodyfat percentage. Looking back I’d say i was 23-25% but because I could see some lines in certain lighting I thought I had way less to lose than I thought I did.
The great thing is that bodyfat percentage for the most part just doesn’t matter. If you’re healthy and happy with the way you look, who cares about an arbitary number?
I can’t help you with the 5/3/1 stuff, but I’m sure somebody will come in with some good advice.
Different variation in training stimuli will no doubt help too. Some people respond better to different templates and some lifts respond better to different stimuli.
531 is awesome, but if your goal is to lean up in the next month I would set that program aside and instead focus on that goal. How to get lean?
Diet. Cut most carbs except around your training window.
Conditioning. Do hard conditioning a few times a week. Assault bike sprints, hill sprints, barbell complexes. Look up some CrossFit WODs. Keep some traditional barbell strength, but minimize it and prioritize this type of training and body weight circuits.
Walking/daily activity. Keep your background activities high. Get at least 10K steps a day (preferably more) in addition to whatever workout you’re doing.
