Do i calculate my 5/3/1 sets with 90% or 100% of my 1RM?
Do i calculate my 50%/60%/70% sets with 90% or 100% of my 1RM?
What if i can’t get my reps on assistance movements in third month?
[quote]creatinejunkie wrote:
Do i calculate my 5/3/1 sets with 90% or 100% of my 1RM?[/quote]
You calculate your 5/3/1 sets off your training max, like on every variation of 5/3/1
[quote]
Do i calculate my 50%/60%/70% sets with 90% or 100% of my 1RM?[/quote]
You calculate your BBB sets off your training max, and remember to adjust it every cycle
[quote]
What if i can’t get my reps on assistance movements in third month?[/quote]
Let’s worry about that when you get there, eh?
When you say adjust it do you mean just by adding the 5 or 10lbs or based off a new PR?
[quote]Sheed3K wrote:
When you say adjust it do you mean just by adding the 5 or 10lbs or based off a new PR? [/quote]
You adjust your TM by 5/10 lbs after each cycle on the BBB Challenge.
I did the BBB challenge over the winter and it worked great. Started with 90% of my 1RM and used that as my TM. Based all of my lifts off of my TM. After a full cycle I upped my TM by 5 lbs upper and 10 lbs lower. Then based all of my lifts off my new TM. Rinse and repeat.
Here’s an example:
Bench 1RM = 250 lbs
TM = 250*.90=225 lbs
Cycle 1 your TM is 225 lbs
BBB @50% is 112.5 lbs = 115 lbs (round up to nearest 5 lb increment)
Cycle 2 your TM is now 230 lbs
BBB @60% is 138 lbs = 140 lbs (round up to nearest 5 lb increment)
Cycle 3 your TM is now 235 lbs
BBB @70% is 164.5 lbs = 165 lbs (round up to nearest 5 lb increment)
If you really struggle with the maths, google black iron beast. There’s a 5/3/1 calculator on there which covers a massive amount of options and does all the maths for you.
All %'s are based on your TM. You do not change your TM based on a PR - you change your TM as instructed in the book.
Let me know what part of the 531 book that this is not clear in. It is shown in text and in several graphs AND answered in the Q/A.
[quote]Jim Wendler wrote:
All %'s are based on your TM. You do not change your TM based on a PR - you change your TM as instructed in the book.
Let me know what part of the 531 book that this is not clear in. It is shown in text and in several graphs AND answered in the Q/A. [/quote]
I don’t have the beyond. If it’s in basic 5/3/1 then sorry, i missed it.
[quote]dbarry14 wrote:
I did the BBB challenge over the winter and it worked great. Started with 90% of my 1RM and used that as my TM. Based all of my lifts off of my TM. After a full cycle I upped my TM by 5 lbs upper and 10 lbs lower. Then based all of my lifts off my new TM. Rinse and repeat.
Here’s an example:
Bench 1RM = 250 lbs
TM = 250*.90=225 lbs
Cycle 1 your TM is 225 lbs
BBB @50% is 112.5 lbs = 115 lbs (round up to nearest 5 lb increment)
Cycle 2 your TM is now 230 lbs
BBB @60% is 138 lbs = 140 lbs (round up to nearest 5 lb increment)
Cycle 3 your TM is now 235 lbs
BBB @70% is 164.5 lbs = 165 lbs (round up to nearest 5 lb increment)[/quote]
How much size did you gain?