Reset your training max for the stalled lifts to 90%. Smash your old rep records. Probably monitor body weight and consider increasing calories if this is stagnant as well.
You’ve been doing 531 for a full year without resetting?
i saw this on the elitefts q&a, follow Jim’s advice, and also stop skipping the deload- you can get away with it every now and then, but if you are skipping the deload more often than not, it will catch up to you. some people crash hard from skipping the deload and end up getting sick/coming down with a cold, etc.
sometimes it just starts as a string of workouts where you don’t do as well as you’d wanted to- and it seems like you’re there now. do the back-off week like you plan, then get back into the 5/3/1 with your training maxes slightly lower as Jim suggested, and when the deloads come up- DO THEM!
I kind of have the same story, used 5.3.1 for the first time last year starting in October and made quality gains and was excited to see what this year would bring. I ended up overtrained, developed tendonitis in my left knee and have had to sit out for about 2 and 3 weeks separately in the past 3 months (also got sick and had to go to the ER for a throat infection). So I’m feeling pretty shite right now and lifts are down compared to previously this year.
Couple of mistakes I made are clear to me know:
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I stopped going for max reps in the last set and only did singles for a couple months. I was so stoked with the increase in strength that I got caught up in going for 1rm’s all the time vs. following the weights and going for reps.
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I didn’t have real de-load weeks either. 5.3.1 lifts were along de-load guidelines, but other lifts and accessories were max efforts.
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I adjusted the set/rep scheme with some of the ‘perfect rep’ stuff more in mind than what is prescribed in 5.3.1 and was also adding an extra leg exercise in on an off day so I think my volume was to high and I was unable to sustain that for a long period of time.
So once my infection clears up and I get back to it am going to stick with max reps and do consistent de-load weeks that really are de-load weeks and not tinker with the sets/reps either. Used the Anaconda protocol during the first 1/3 of the year and am going to use that again. I think nutritionally I was getting a bit slack toward the end also.
Bottom line just like most folks are posting, I didn’t follow the plan. Got to just follow the plan.
Take the deloads like you are supposed to for a few cycles, see how it goes.
I think you already know the answer. Reduce the weight and work back up. Take your deloads; they’re there for a reason
That doesn’t sound right… Firstly, your bench for example is sufficiently low still to allow for much faster progress (on 5/3/1 certainly) over the course of an entire year.
Secondly, getting 2-3 reps during wave 3 sounds low… Most get around 5-7 from my experience, some more…
And now you’re down to 1?
You seem to be doing something wrong with your calculations as well… 425 for your 5 rep training day? No way with a 445 lb 1RM.
You are supposed to reduce your actual or calculated max by 10 percent to get your training max firstly.
Secondly, 5 rep day is done during wave 1 in the standard setup, and the heaviest work set there is 85% of your training max for 5 (or more reps if you like).
Every cycle (if your reps didn’t end up being too low) you are supposed to add 10 lbs to your squat and DL and 5 to your bench maxes (or, I guess, you could test occasionally and simply recalculate from there).
So… Without further info about your diet and overall routine (what assistance work you do/how much, especially in relation to your diet… Can make a big difference) I would say:
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Buy the book if you haven’t, because either I’m misunderstanding you here or your calculations are way messed up and so are the rep numbers you are getting and have been getting.
Or are you talking about a 5/3/1 version that isn’t based on Wendler’s ? -
With a shitty diet comes shitty progress, whether you want to gain weight or stay in a weight-class.
So post your diet here. Your weight progress definitely sounds low to me if we consider your numbers and the time frame. Deadlift is okay I guess, but hmm. -
Post your assistance template.
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Do your deloads. They help keep progress going strong over time. Depending on your job and other obligations etc (and again, diet), recovery is usually not 100% anyway.
I don’t think anyone has said this yet but…
- Read book
- Deload
- Reset
Dont be a cheap fuck - buy the book and do what it says. This shit is NOT complicated.
[quote]HallikFrank wrote:
Dont be a cheap fuck - buy the book and do what it says. This shit is NOT complicated.[/quote]
Aside from linear progression, I couldn’t imagine anything simpler. Hell, there’s even assistance exercise templates written for you. That’s not to say Wendler’s 5/3/1 is easy.
[quote]Fletch1986 wrote:
[quote]HallikFrank wrote:
Dont be a cheap fuck - buy the book and do what it says. This shit is NOT complicated.[/quote]
Aside from linear progression, I couldn’t imagine anything simpler. Hell, there’s even assistance exercise templates written for you. That’s not to say Wendler’s 5/3/1 is easy. [/quote]
Excactly. Its pretty much idiot-proof if you do it as written.