Deloading Cycle Poundage

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

Going into week 4 (de-loading), is it still recommended to increase your poundage by the outlined 5 and 10 pounds to the core lifts?

2

Deload, then add weight to the training max at the start of your next block (week 5 in this case).

3

Trevor - So if I understand you correctly, calculate the poundage for de-loading off of week 3 poundage?

4

[quote]jharber wrote:
Trevor - So if I understand you correctly, calculate the poundage for de-loading off of week 3 poundage?[/quote]
No. Everything is based off of the training max.

5

You don’t add weight to your training max every week, you add it every cycle. So thats once every 4 weeks if you’re doing the 3 weeks on, 4th week deload cycle.

An example of top sets for someone with a training max of 315 on the squat:

Week 1: 315 x 85% x 5+ reps

Week 2: 315 x 90% x 3+ reps

Week 3: 315 x 95% x 1+ reps

Week 4 (deload): 315 x 60% x 5 reps

Week 5: 325 x 85% x 5+ reps

6

[quote]jharber wrote:
Going into week 4 (de-loading), is it still recommended to increase your poundage by the outlined 5 and 10 pounds to the core lifts?[/quote]

Have you read the book? I’m genuinely curious if this wasn’t clear in any of the books I’ve written.

7

Poundage

8

[quote]Jim Wendler wrote:

[quote]jharber wrote:
Going into week 4 (de-loading), is it still recommended to increase your poundage by the outlined 5 and 10 pounds to the core lifts?[/quote]

Have you read the book? I’m genuinely curious if this wasn’t clear in any of the books I’ve written. [/quote]

Or any of the 5/3/1 articles on this site. Or any summary found on any other site. Or one of the many 5/3/1 calculators out there.

9

Actually was a rookie mistake. Was adding 5 and 10 pounds respectfully per week to the core lifts. If I would have taken the time to do the simple math, I would have exposed my mistake. I guess I was just excited to start an awesome program.

Sorry if I wasted anyones time. Also, I will be purchasing the 5/3/1 book and recommending everyone I know to this site. It is absolutely loaded with excellent, no BS answers.

Thanks again for straightening me out.

Respectfully,
Rookie