Been doing 5/3/1 for several months. Normally I don’t get PRs and I really never know what my actual 1RM is. Last week we were getting 1RM maxes at the gym and went for it and got to 325 on back squat before I stopped. I felt I had more in the tank, but the rep felt good so I stopped. This week was my 5/3/1 week before deload and yesterday was back squat.
Did 5 at 235, 3 at 265, and one at 295. That 295 rep sucked! I was shocked so I went for a do-over and the 2nd try was even worse. I completed the lift each time, but my firm was off and I struggled. Do the 5s and 3s take that much out of you or was I having a bad day? Of course when I was getting the 1RM I’d do a rep, add some weight, and then do another and repeat until I felt like stopping.
I’m confused. Did you test your 1RM on squat last week and then do the 5/3/1+ squat this week? Did you also do your regular 3+ squat last week? It could be you just were not recovered.
I find with an appropriate TM the first two working set are almost like a “working warm-up” for the PR set. So, no I never feel like the first two sets take that much out of me. The first two sets prime me for a PR. Sounds like you might want to reset your TM.
[quote]JMac31 wrote:
I’m confused. Did you test your 1RM on squat last week and then do the 5/3/1+ squat this week? Did you also do your regular 3+ squat last week? It could be you just were not recovered.
[/quote]
The 1RM was done on Tuesday and the 3’s on Friday. 3’s were no problem last week.
[quote]Jim Wendler wrote:
How many months/weeks has this gone on?
[/quote]
I have only done a separate 1RM in addition to 5/3/1 once before, in early January this year. It will be months before I do that again, if that soon. I don’t remember this being an issue in January. Been doing 5/3/1 since October 2013. I was doing another program before I started 5/3/1.
[quote]Jim Wendler wrote:
How many months/weeks has this gone on?
[/quote]
I have only done a separate 1RM in addition to 5/3/1 once before, in early January this year. It will be months before I do that again, if that soon. I don’t remember this being an issue in January. Been doing 5/3/1 since October 2013. I was doing another program before I started 5/3/1.[/quote]
I think Jim may have been asking how long have you been struggling with the last set?
[quote]Jim Wendler wrote:
How many months/weeks has this gone on?
[/quote]
I have only done a separate 1RM in addition to 5/3/1 once before, in early January this year. It will be months before I do that again, if that soon. I don’t remember this being an issue in January. Been doing 5/3/1 since October 2013. I was doing another program before I started 5/3/1.[/quote]
B
I think Jim may have been asking how long have you been struggling with the last set?[/quote]
Just this last time.
[quote]Jim Wendler wrote:
How many months/weeks has this gone on?
[/quote]
I have only done a separate 1RM in addition to 5/3/1 once before, in early January this year. It will be months before I do that again, if that soon. I don’t remember this being an issue in January. Been doing 5/3/1 since October 2013. I was doing another program before I started 5/3/1.[/quote]
I think Jim may have been asking how long have you been struggling with the last set?[/quote]
[quote]Jim Wendler wrote:
How many months/weeks has this gone on?
[/quote]
I have only done a separate 1RM in addition to 5/3/1 once before, in early January this year. It will be months before I do that again, if that soon. I don’t remember this being an issue in January. Been doing 5/3/1 since October 2013. I was doing another program before I started 5/3/1.[/quote]
B
I think Jim may have been asking how long have you been struggling with the last set?[/quote]
Just this last time.
[/quote]
So if you ask a girl out on a date and she says “no”, what do you do? Think about it.
what helped me is : doing the first 2 sets without belt , sleeves etc. and with looser form too, when i go for my last set , with belt , 100 % form and focus , the heaviest set feels a lot better !
[quote]xolix wrote:
what helped me is : looser form too [/quote]
I would advise against such activity. Odds are your form isn’t that good to begin with, like most folks, so why intentionally do things 1/2 ass? We have enough challenges in the iron game as is.Why work against yourself? Just food for thought man.
[quote]Jim Wendler wrote:
How many months/weeks has this gone on?
[/quote]
I have only done a separate 1RM in addition to 5/3/1 once before, in early January this year. It will be months before I do that again, if that soon. I don’t remember this being an issue in January. Been doing 5/3/1 since October 2013. I was doing another program before I started 5/3/1.[/quote]
B
I think Jim may have been asking how long have you been struggling with the last set?[/quote]
Just this last time.
[/quote]
So if you ask a girl out on a date and she says “no”, what do you do? Think about it. [/quote]
Depends on the girl. But as far as my back squat is concerned I plan on continuing on with the next wave. I felt like it was an anomaly, but wanted to bounce it off you guys because I’m new to lifting.
[quote]xolix wrote:
what helped me is : looser form too [/quote]
I would advise against such activity. Odds are your form isn’t that good to begin with, like most folks, so why intentionally do things 1/2 ass? We have enough challenges in the iron game as is.Why work against yourself? Just food for thought man.
[/quote]
ok , i mean with looser form : f.a. not that big arch on the bench , and how i said , no equipment (wristwraps etc.) . not really loose form ! on sq and dl i always use good form , but i make the sets harder using no belt .
[quote]VegDr wrote:
But as far as my back squat is concerned I plan on continuing on with the next wave. I felt like it was an anomaly, but wanted to bounce it off you guys because I’m new to lifting.
[/quote]
Just wait until you fail to lift a weight you’re sure you can handle. Your soul will be crushed, you’ll question everything you’ve done up until that point and you’ll spend days thinking about why you failed.
Shit happens. Some days are better than others. Eat, sleep and keep lifting.
Just wait until you fail to lift a weight you’re sure you can handle. Your soul will be crushed, you’ll question everything you’ve done up until that point and you’ll spend days thinking about why you failed.
Shit happens. Some days are better than others. Eat, sleep and keep lifting.[/quote]
Could be you were drained from doing a true 1rm the week before(hard to read but im assuming thats what you did?). Really though I think your training max might be off, honestly from most charts or even practical experience 90% of your 1rm should be a 3rm so a shitt single might happen if your like hungover on little sleep? OR super stressed from work/family etc. But if things are perfect its strange to get a bad single out of a 3rm at your current squat. I could see this if your max was 600. Personally id reacess your training max. maybe lower it.
For example im in cycle 4 so will have 1 more week before going back three and still managed 4 reps on deads today. Next week at my “heaviest” training max in 5 cycles ill stille probably get 2 or 3. Just reread Jims principles, start light(if 90 is too heavy make your training max 85), progress slowly, and dont shit your pants at a bad day