Im on my 12th cycle of wendler 531 from the t nation article, couldnt find others with the same issue, sorry if the thread is already there.
On week 1 3rd set I.e 5+ reps im finding it very hard to hit the 5th rep for bench day and deadlift day (squats and ohp seems pretty fine tho). I am hitting them but i am reaching failure on the 5th rep. Is it normal or do I reset my training max. Also how do i reset my training max if i have to?
Thank you in advance Mr. Wendler.
I have reached that point before, and the simple reason is that your training max is too high (it seems like you already knew that, though). As Jim says, you should be able to hit your training max for 5 solid (i.e., no degradation of form) reps on a BAD day. You can simply readjust to that weight, or do the “5 forward, 3 back” readjustment that is mentioned in his book.
You TM is too high as was already posted. If I were you I would immediately deload, then do a TM Test Week where you work up to your TM on each lift and try to hit it for 3-5 reps. 3 reps for 90%TM and 5 reps for 85% TM.
If you can I would recommend purchasing Forever. Jim has updated the methodology to include certain protocols that make sure your TM is never too high if you are following the programming correctly.
A good rule of thumb is if you get 5 reps on your PR set on your 5/3/1 week your TM is correct. Remember that in most cases you should be leaving at least 2 reps in the tank on your PR sets to ensure good recovery.
i just came out of a deload and on the first week this is how i felt ! I must reset my maxes for sure thank u !
thank u!
In GENERAL - either get 5 strong reps at 95% or make sure you can do your TM for 5 reps.
Just a general rule that seems to work for just about everyone, regardless of template. Over the long haul, training is linear. When you take a microscope to it, there are peaks and valleys. I don’t know and will never know why people think strength training is always, and at all times, linear.
That is why you use indicators and use the right tool (in this case, the TM) for the right job.
Thanks for this info. So if I’m at a point where I know my TM is too high because I can’t meet the above criteria - what do I do next? Lower by a certain %, or…?
Test like JM said, work up to your TM and see if you can do 5. If you cant its because the TM is too high. Estimate a new TM off that top set using theoretical 1 rep max calculation.
I see, thank you.
Could I also just use the 1RM PR from my current cycle (once it ends)? And then TM would be 90% of that (for a regular 531 cycle) correct?
yeah but if your getting 2 or 3 reps your estimated rep max will be less accurate (the 1+ isnt a 1rm your supposed to hit 5 strong reps on that set). best to just test work up to a strong hard 5rm TM and take even 85% of that as new tm.
Take a deload after this cycle. On your deload days, (squat, press, deadlift, bench), work up to a 5 “STRONG” rep max. You should literally be able to squeeze out 3-5 more reps after your 5th rep, but just stop at 5.
So lets say you right now have a TM of 300 pounds - can you lift 300 pounds for 5 strong reps, or 10 reps if you were going for max reps? If not, that TM is too high. I’d lower the TM from 300 to 270 at this point and then run the program as is until I hit that wall again where on my 95%+ week (5/3/1 week) I can hit the top set for 5-10 reps.
I’m 40 years old, so my TMs are probably way lower than yours percentage wise - I use a 70-75% TM and can always hit my 95% set for 10+ reps, sometimes even 15-20. Keep in mind that my 75% TM in the squat is 390 pounds…