I am 4 cycles into the program. I started the with an actual max on the bench of 275 and training max of 245. Last week, on 5’s week, I completed 8 reps of 220 on my final set. This week I completed only 3 reps at 235 on my final set of 3’s week. This would indicate a lower projected max from the previous week. The past 2 cycles I have had trouble getting additional reps once I approach the 235 to 240ish range.
I was curious if it would be best to de-load or keep adding weight to the bar permitting I am hitting the prescribed reps? My overall goal is to get stronger and hit a new max of 295 in the fall. Not sure if it matters but I am 5’5" and 180lbs. I am adding weight and reps to the other 3 lifts with no problem.
[quote]JON8383 wrote:
I am 4 cycles into the program. [/quote]
4 CYCLES or 4 WEEKS? A basic cycle is 3 weeks that consists of a 5 week, a 3 week and a 5/3/1 week. Assuming this, if you have gone 12 weeks without a deload, I’d argue this may be your reason for lack of performance or you just had an off week. It happens and is nothing to worry about.
Like others have said, 5 steps forward, 3 back. What that means is add the 5#/10# for each cycle for 5 cycles. Then drop back to the TM’s at week 2. 5-> / 3 ← for steady progress. Remember, it’s not really ‘back’ because it’s better than you started. This really is genius on the part of Mr. Wendler.
I personally can’t accurately extrapolate my 1RM on benching when it’s more than 5 reps.
I tend to get absurdly high reps <80%.
Of course your mileage may vary.
My bench is an outlier in that regard though.
I am 4 cycles into the program. I started the with an actual max on the bench of 275 and training max of 245. Last week, on 5’s week, I completed 8 reps of 220 on my final set. This week I completed only 3 reps at 235 on my final set of 3’s week. This would indicate a lower projected max from the previous week. The past 2 cycles I have had trouble getting additional reps once I approach the 235 to 240ish range.
I was curious if it would be best to de-load or keep adding weight to the bar permitting I am hitting the prescribed reps? My overall goal is to get stronger and hit a new max of 295 in the fall. Not sure if it matters but I am 5’5" and 180lbs. I am adding weight and reps to the other 3 lifts with no problem.
Thanks [/quote]
You had one “bad” workout - I think you’ll be fine.
What I would do is 100% change my mindset towards the weights and make myself as strong as mentally possible - I would spend a lot of time working/training my mind through physical and mental challenges. Good luck.