What % of 1 rep max should I use for 5/3/1.
I presume its 85% for 5, 90% for 3 and 95% for 1.
As of now I am at 255 for a 5X5. I beat 250 last week. So I think I am around 315ish for a one rep max on my bench.
Do you think I should start like this?
260X5
280X3
300X1
Buy the book on elitefts.com. It’s an ebook so you can have all of your answers instantly.
[quote]mnewcomer29 wrote:
Buy the book on elitefts.com. It’s an ebook so you can have all of your answers instantly. [/quote]
x 2
Given that the answers are so readily available if you look for them, let me just x3 the buy the book sentiment
Wow you guys are being really harsh. Let me copy the entire book on here from him and everyone else …
I found 3 thread on Wendler 5/3/1 here…Have fun reading it…Oh i forgot elitefts.com about 20000 q/a on the subject!!
You guys are so mean. OP - if you’re starting 5/3/1 on an “odd” day (Wendler says Monday, Wednesday and Friday are odd days) use 112% of your max. If you’re starting on an “even” day (Tues, Thurs, plus weekends) use 114%. Next cycle you need to adjust your numbers by 3% of the average of the previous cycle’s total tonnage divided by the previous cycle’s total reps. DO NOT MESS WITH THESE NUMBERS.
Ninearms, don’t tell people that havent bought the ebook!
[quote]Old Dax wrote:
Ninearms, don’t tell people that havent bought the ebook![/quote]
It’s ok, the real secret of never going above 30% of your 1rm is still safe…
Doh!