Well, I’m trying to get back in shape and decided to try Jim Wendler’s 5-3-1 system as it seems simple and effective. It doesn’t consume too much time either.
Some info about me:
29 years old, 172 cm (5 ft 8 in), 74 kg (163 lbs)
PRs estimated for the program (approx. 90% as prescribed):
squat - 120 kg (270 lbs)
bench press - 105 kg (230 lbs)
deadlift - 150 kg (330 lbs)
military press - 60 kg (130 lbs)
I’m able to train 3 times a week. I’ve started already and I’m in the week 2 now (aim: 3+ repetitions in the main lifts).
I’ve chosen bodybuilding template for the beginning even though hypertrophy isn’t my main goal (I’m a diabetic and shouldn’t gain too much mass). If I like the program, I’ll try the powerlifting template next.
You should be going for max reps on the last set. If you are only getting the prescribed reps, you may consider leaving the weights the same for another cycle or so to prevent stalling.
It was hot as hell and breathing in my gym which is underground seemed almost impossible.
I survived though. I even managed to get an extra rep on the last set of squats (and it was a long and painful one).
It was hot as hell and breathing in my gym which is underground seemed almost impossible.
I survived though. I even managed to get an extra rep on the last set of squats (and it was a long and painful one).[/quote]
If this is your first cycle and it was a battle to get 2 reps on your 5/3/1 day, then your weights are way too heavy. I’m about to start my 4th cycle and I’m still hitting 5 or 6 reps on the last set on my 5/3/1 days.
What sort of maxes are you basing your 90% off of? Your training maxes should be 90% of a weight that you can hit for a max on any given day in the gym, not 90% of an all time PR.
[quote]Stronghold wrote:
What sort of maxes are you basing your 90% off of? Your training maxes should be 90% of a weight that you can hit for a max on any given day in the gym, not 90% of an all time PR.[/quote]
Well, I based it on the maxes I was able to hit about a month ago, of course. The problems are probably caused mainly by too little rest and the climate. Or maybe I lie to myself
I’ll consider leaving the weights the same for the next cycle.
[quote]Paranoid wrote:
Stronghold wrote:
What sort of maxes are you basing your 90% off of? Your training maxes should be 90% of a weight that you can hit for a max on any given day in the gym, not 90% of an all time PR.
Well, I based it on the maxes I was able to hit about a month ago, of course. The problems are probably caused mainly by too little rest and the climate. Or maybe I lie to myself
I’ll consider leaving the weights the same for the next cycle.[/quote]
I would back them off rather than leaving them where they are at. You started too heavy, reset things at a more manageable level and you will recoup your lost time much more quickly than if you try to stick with the current numbers next cycle.
I’m kind of a newb, but I agree with Stronghold. My first cycle (just finished this week, deload next week) I got 4-7 reps for 95%. That will give me plenty of time to span the program out without stalling.
Well, I spent most of the night at work so I didn’t expect anything extraordinary but it still was a bit too hard. I’ll leave weights the same for the next cycle.
Gabex & Stronghold - getting more reps than 1 or 2 in the last set of this week seems reasonable but 5-6 or 4-7? As far as I remember Wendler said it’s OK to get only the prescribed number of reps if you don’t feel too strong on the particular day… there is a huge difference between 1 rep and 5 reps with the same weight though. Don’t you think your cycles were a bit too light? After all it’s a strength based mesocycle…
Gabex & Stronghold - getting more reps than 1 or 2 in the last set of this week seems reasonable but 5-6 or 4-7? As far as I remember Wendler said it’s OK to get only the prescribed number of reps if you don’t feel too strong on the particular day… there is a huge difference between 1 rep and 5 reps with the same weight though. Don’t you think your cycles were a bit too light? After all it’s a strength based mesocycle…[/quote]
That’s not too many reps for your 5/3/1 day. Here are my numbers for cycle/wave 8:
military - 5x175
squat - 7x345
bench - 3x255 (crap day, so I’m using the same weight next cycle)
deadlift - (later today)x375
That bench workout ends up being my lowest numbers hit to date. I typically get 8-10 reps on the “5” day, 5-8 reps on the “3” day, and 3+ reps on the “5/3/1” day.
I think you started to high for your first cycle. Not a big deal, just drop the weight and do it again. I made the same mistake my first cycle.
Gabex & Stronghold - getting more reps than 1 or 2 in the last set of this week seems reasonable but 5-6 or 4-7? As far as I remember Wendler said it’s OK to get only the prescribed number of reps if you don’t feel too strong on the particular day… there is a huge difference between 1 rep and 5 reps with the same weight though. Don’t you think your cycles were a bit too light? After all it’s a strength based mesocycle…
That’s not too many reps for your 5/3/1 day. Here are my numbers for cycle/wave 8:
military - 5x175
squat - 7x345
bench - 3x255 (crap day, so I’m using the same weight next cycle)
deadlift - (later today)x375
That bench workout ends up being my lowest numbers hit to date. I typically get 8-10 reps on the “5” day, 5-8 reps on the “3” day, and 3+ reps on the “5/3/1” day.
I think you started to high for your first cycle. Not a big deal, just drop the weight and do it again. I made the same mistake my first cycle. [/quote]
I absolutely agree here. I’m on my 3rd wave, and for deadlift/press/bench press have hit 12/11/11 reps on my “85%” day.
You’re supposed to hit higher reps. The program was written that way; it’s the point.
Military press 5x40kg, 5x40kg, 3x45kg, 3x50kg, 3x57kg
Plate front rises 3x10
Lateral rises 3x10
Barbell curls 3x10
Reverse curls 3x15
So, the cycle is almost finished… after the deload week I’ll do my best to get more reps with the same weights. It’s going to be the powerlifting routine this time.
