How Hard Do You Push the Final Set?

Training 5/3/1
1

Sorry if this has already been covered. But how hard to you push the additional reps on the last set? I’ve been a little conservative, stopping well short of failure out of fear of injury. Am I not being aggressive enough? Or just wait until the weight gets more challenging?

2

When I was running it I made sure to leave one or two reps in the tank. I think you can also go by bar speed: stop when you notice a definite drop in bar speed.

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3

That makes sense. Thanks.

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4

This is something I fail to do, time after time. I keep going because I know I can grind out a couple more, even if the technique takes a hit. Setting rep PR’s is too tempting somteimes.

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5

It is tempting, but those grinding reps where form takes a big hit often do more damage than good. I’ve had much more success in setting PRs where every rep is at least fairly fast and strong. For example, I would consider a set in which I complete six strong reps a PR over a set where I complete four strong reps and three grinders. Even though I’ve done one less rep, the set was more productive and a better sign of real strength.

6

I think grinding out an extra rep without form breaking down has tremendous value. Intensifying focus on form cues to insure success doesn’t just build strength - it builds mental toughness. Courage and measured risk are as much a part of a good iron game as common sense and hard work.

On the other hand, if your feet fly off the ground and flail at the first sign of grinding on the bench press, then yeah, you should probably rack it before that point.

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7

I usually have a limit on how many I’ll go when running 5/3/1. Example 5/5/5 week I’ll go to 8 reps at the most, 3/3/3-5 reps tops and 5/3/1 -3 reps tops.

I can’t remember which book it was in as I own all of Wendlers books but he talks about picking a lift for the week to push basically not pushing beyond prescribed sets on the other lift. So basically don’t go in trying to PR 4 days a week 6 weeks at a time.

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8

Always best to make the rep that you felt a hint of your form going the last one.