AMRAP Difference

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

I am new to the 531 program so I am just learning my way.

I have read the 531 book (hard to get in the UK in hard copy, I haven’t found beyond 531 yet)

I notice already that I can go above the prescribed 5 reps in week one by maybe 4 reps but as the weights increase my ability to go beyond is reduced. Maybe only getting 1 or two reps in the x3 and maybe 1 in the x1
Is that normal?
I notice that the calculated weight from the x5 week is always a lot higher than the x1 week.

I came from a 5x5 program to 531 so hitting close to max weights is kinda rusty for me.
Will this improve in time?

Thanks.

2

Are you using 85-90% of your max “with good form” as your training max? The standard goes that on your 1 week you should be able to hit 5 good reps, if not then you’ve used too high of a training max

3

Sorry Mcghee I meant 5 reps + 4 extra.
Week 2 3 reps + 1 or two
Week 3 1 rep + 1

Sorry again that wasn’t clear in my post.

4

on Week 3 with the correct training max, you should be able to do the 1 rep +4 more for a total of five.

If you only get one additional rep like in the example you posted, your training max is not dialed in correctly.

5

I just checked the log again.
Cycle one, Week three was 3 reps.
So it looks like I have started too heavy.
Dammit.

So I reset the max by -10% and start again?

6

start off light and progress from there so definitely go back and reduce the weight a bit, trust me you will progress even with the lighter training max.

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7

Thanks for the tip Mcghee. I’ll recalculate based on the numbers I got in week one.

8

One of the guys on the forum just posted his last meet numbers. They were all PRs and the TMs he used were WAY lower than his meet numbers.

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9

The easiest way to reset and know that it is light enough is to just take a weight you recently did for 5 (or more) good reps and make that your training max. That should be about 85% of your 1rm, and ensure that you can get at least 5 at any of the workouts.

10

Ok I have filled out a spreadsheet fir the new weights and will start with that at the end of this cycle. I might as well finish the last week.
One thing I’m not sure about is the 1rm figure.
I know formulas are used and some are more accurate than others. I have also read not to bother too much about hitting a 1rm.
However I have been wanting to hit a certain number in the three main lifts for a while now, and that’s the reason I started 531. I spent a fair amount of time doing 5x5, and came to realise at my age it was beating the crap out of me, so a change was needed.
I have never “peaked” to hit a 1rm, I haven’t tried a 1rm in a long time and when I see the calculated 1rm It seems difficult to imagine hitting it.
How do I prep to hit a 1rm when the time comes?
Is it normal after so long on 5x5 that the x3 and x1 figures are so much harder to hit?