Tonight I had a squat workout and hit 20 reps in my last set
Should I reset my max?
The reason I ask is that the calculated 1RM (based on those 20 reps) is quite a bit higher than my actual max (tested just a few weeks ago)
It appears that my ability to grind additional reps out is stronger than my ability to do single max lifts
You are still getting stronger
Generally the more reps you do the more inaccurate the estimated 1RM is, in my experience once you get close to double figures your estimated max is just gonna be a number you can use to compare rep PRs with similar reps.
Some weeks are better than others. I wouldn’t change things just because you had a particularily good day.
Now, if this keeps up over the course of a month… Then I’d probably look at it.
To elaborate - if you get stronger in the 20 rep rep range you are still getting stronger overall, physically and mentally (20 rep squats are a bitch). There is no need to raise your maxes, you will add weight over the coming months and you’ll be hitting lower reps faster than you realise. If you really want to hit up some lower rep sets consider using Joker sets after the main sets for the day. That way you can follow the natural progression of the program, still feel heavy weight, and you’ll be able to run this out for longer than you would if you’d preemptively raised your maxes.
Did you read the book?
Yeah, I have several of your books jim.
I have seen the section about limiting last sets to 5,8 or 10 sets and then doing jokers…
However I wasn’t sure whether I also need to change the max I use for my training max
Apologies if I’m missing something but there is a lot of pages in the books and I may be overlooking something.
Thanks
B
I meant to say “5,8 or 10 reps”
It’s week 1, don’t worry about it. Jim’s mantra is start light and progress slowly. Same thing happened to me when I first started. By the third cycle you won’t be hitting 20 reps and probably won’t be hitting double digit reps. Don’t get ahead of yourself and stick with the program.
I’ve been using 531 for 2 years so am not a beginner.
It’s just that lately my ability to grind squats out at the (75-85% of my true max) seems to have exploded.
I don’t know why this is.
[quote]Bingobob wrote:
I don’t know why this is.
[/quote]
If you based your core lifts off of Jim’s 90% of your 1 RM formula, as the program dictates, this means you’re likely getting stronger. Though I’ve just started 5/3/1 this week, I saw this happen when I was doing a 20 rep filler program with compound lifts last month. That having been said, I’ve also had situations where I did really well one week, but then couldn’t do as many reps of the same exercise/weight the next session.
[quote]Bingobob wrote:
Tonight I had a squat workout and hit 20 reps in my last set
Should I reset my max?
[/quote]
Are you exercising with weights or are you strength training? IDK man, Speaking for only myself, I would rather squat 405 or so for 5-9 reps on the 1 week than bang 20 reps with 275 ish. A DC style “widowmaker” is cool every now and then for me, but I would rethink that many reps- for MY GOALS.
I’ve based my training max at 90% of my actual max.
Next week for instance (week 2) I would have to do 18 reps in my last working set to beat my previous calculated 1RM best from this week.
Just seems to be huge reps
[quote]Bingobob wrote:
I’ve based my training max at 90% of my actual max.
Next week for instance (week 2) I would have to do 18 reps in my last working set to beat my previous calculated 1RM best from this week.
Just seems to be huge reps
[/quote]
“Calculated” 1rms get really “off” much past 10 reps. I think you are seeing this first hand. work up to a 3 or 5 rm and calculate off that. It will be much more accurate.
the “1” week. That’s 95% of Tm, which is 90% of 1rm. so, 95% of 90% is 85%. With 85% 1rm one should get about 5 reps.
here is one source of those numbers. exrx.net/Calculators/OneRepMax.html
Cheers strengthdawg
That makes sense.
[quote]Bingobob wrote:
I’ve been using 531 for 2 years so am not a beginner.
It’s just that lately my ability to grind squats out at the (75-85% of my true max) seems to have exploded.
I don’t know why this is.
[/quote]
That wouldnt really qualify you as a beginner or not. Useing the program deosnt make you a pro(not saying that you arnt). But if for example you weight 185 and your squat max squat is 225 you are still a beginner regardless of how long youve done the program. Ive been doing 5/3/1 for two years with a couple cycles of ed coan style linear progression thrown in. Im would still classify myself as an intermediate based on my numbers. Length of following a program doesnt grant you status as an intermediate or advanced lifter. Jim could use westides template for 1 week, hes still an advanced lifter.
[quote]Bingobob wrote:
Tonight I had a squat workout and hit 20 reps in my last set
Should I reset my max?
The reason I ask is that the calculated 1RM (based on those 20 reps) is quite a bit higher than my actual max (tested just a few weeks ago)
It appears that my ability to grind additional reps out is stronger than my ability to do single max lifts
[/quote]
Just a question, what is your training max, and how did you calculate it? If its 225 and you’re getting 200 or something for 20 maybe I could see that as begining lifter tend to get more at a higher% of their 1rm. But if your training max is 500 for example and you are getting 20 reps at 425 or whatever 85% is that might be a red flag on your form. The only two options I can see for further advice would be telling us what your training max is and showing a video of your form. If for example you are getting your last 10 reps with your knees buckling in and your back rounded we mightve found the culprite
[quote]Bingobob wrote:
[/quote]
This is absolutely correct. You’re doing it as it’s supposed to be done.
Just be happy that you banged out 20 reps at a good weight and plough on with the program. The majority of folk doing 531 hit high reps on week 1 yet a minority always have their mind fucking blown and start stressing over something that is SUPPOSED TO HAPPEN.
Cheers mate…just going to keep doing it based on the current training max and increase that each cycle.
Even with the high reps, I have to be getting stronger, right?