First mistake:
You “peaked” on a certain training protocol.
You then changed the protocol and expected to maintain that “peak”.
It just doesn’t EVER work out well that way. It takes a while to acclimate to a new style and be able to express your gains.
Second mistake:
You based your 5/3/1 numbers off a “current” max.
You should have based your numbers off an “every day” max.
In other words, as others have said, you started a new training style too heavy. It takes a certain break-in time to get a new style of training to work well.
No harm, no foul. You can just re-do your numbers and start fresh with an open mind. We’ve ALL been there.
Maybe I missed it but how’s your diet? When I first started I didn’t eat enough overall. And then days where I was subpar in the weight room I hadn’t eaten well to fuel the workout. Also I would try some different assistance work. Leg rises, Ab Wheel, lunges, etc. I do curls last and make sure they don’t effect my main workouts. But the little assistance work that you do needs to be meaningful.
Hey, took a break to go to the gym and watch my daughter play soccer and there’s a shitload of action going on without me.
Anecdotal shit - I’m on my fifth cycle, so not too long on 5/3/1. I started with Dan John’s Mass Made Simple, did one cycle of 5/3/1, switched to an LP program for twelve weeks, then came back to 5/3/1. Currently, I’m a little disappointed because my reps aren’t where they should be. I actually got a little pissed. Then, I did the maths Bitches.
I’m a teacher, so I’m off for the Summer. I ride my bike everywhere. My reps drop, I get pissed. Well, guess what - I went back to work, doubled my cardio (I ride my bike to work) and maintained my level of calories. According to my FitBit, I burned 28,000 calories last week, and the week before. I was riding my bike 80 miles per week, lifting Monday, Tuesday, Thursday, Friday. And, I’m 53.
Duh, right? No wonder my lifts were going down - my recovery sucked.
It took me a while to figure it out, and I had five cycles of data. You only have one. Give it a chance, give your body time to adjust, and give yourself some time to figure out how to work in jokers, FSL, and all of the other cool shit that you can do to auto regulate. It wouldn’t be so popular if it didn’t work. You just need to tweak it a bit so it works best for you.
Hate to be a prick here but if you have been training all your life you would not be fucking up the way you are. Either you have been “exercising” all those years or your attitude plain sucks.
1 YOU STARTED TOO HEAVY.
2 You probably have no clue how to program assistance work, which the program gives you much leeway to set up.
3 Was your 3 RM a gymbro set with a 6" range of motion?
Finally, study the program and the responses in this thread, lower your TM and run the program for 4-5 cycles and report back.
I know not much more needs to be said. Just wanted to give you my opinion. I feel your freaking out about nothing. So you had a bad cycle. Shit happens. It could be an accumulation of things. Work, home life, sleeping habits, eating habits, etc… I wouldn’t get discouraged this early in the program. As you can read, it has worked for a lot of people. Maybe don’t worry about percentages. I’m sure this was said but find a weight you can hit 5x with decent form. Who cares what the weight is, just go with it. Whether it’s 215 or 190, use it. Plug in your numbers and run the program for as long as you can. I still run the first 531 with very minimal changes. Once your just hitting your prescribed numbers, reset. Or do the 5/3 approach and you will likely never stall. Just like with any program there won’t be a constant incline in performance. There will be peaks and valleys. If you consistently run the program and track your weight you will see that they are improving.
Now as to “not enough challenging sets” I think your crazy. I’m ready to puke after my + sets. Especially on my 5+ days. Then I typically follow it up with a FSL (first set last) for a + set. Follow that up with a Boring But Big 5x10 movement, superset with whatever fits (usually rows, pullups,) and I’m absolutely killed. AND I’m done in less than an hour. Stick with it. Good luck.
Or a worrying case of lack of nutrition. Follow this advice and up your calories. If you struggle to eat a larger amount, follow Wendler’s advice on this.
You clearly haven’t read any of the books nor of his articles.
Your program is bullshit. Where have you even seen it? I mean come on guys, why are you even wastng your time on him… once a week 1 PR set of bench press… that’s even less volume than “not doing jack sh*t”… literally every other 531 template has you doing hundreds of pressing, pulling and lower body reps… wtf is wrong with u… doing more biceps than squats and bench