I’ve stopped bouncing my deadlifts and have noticed a massive decrease in reps. For example, last cycle on 5s week I managed 13 reps, this time with resetting each time I had to really push myself to make the prescribed 5 reps! I know this is going to be better for strength gains overall, which leads to my inital question:
Would it benefit me more to keep my 1RM as it is and just hit the prescribed reps, or to recalculate it based on the lifts I did today?
E.g. I got 130kg for 5 today, and based on the one rep max calculation I would have a max of 152 and a training max of 137.5kg. Should I recalculate my percentages based on this or just leave my training max as it is and keep pushing for the prescribed reps?
I’m only on my 4th cycle and don’t want to be stalling to early.
welcome to being normal. If you’ve calculated your TM’s off this “bouncing” weight, reset for dead lifts and carry on.
FWIW I think “bouncing” is a misnomer. It’s really the stored energy in the eccentric portion that “helps” you get the weight off the floor in multiple reps. Plus one will tend to lower the bar and get set up better this way, which may be different than the position you are in when doing a true “dead” lift. You will at least be tighter than you otherwise would be, resulting in heavier numbers. I believe there will always naturally be a gap in these numbers but just train your ass off to close that gap.
Thanks for the advice - just so I’m sure, I should now be setting my 1RM as 152kg, meaning my training max would be 137kg, and then recalculating all me percentages based on this. Correct?
IF you are confident that those 3 reps were a good indicator of where you are at, yeah I’d roll with it. You would probably do well in dropping your TM so that you get in those “+” reps. Doing exactly 5/3/1 weekly isn’t really a good thing and goes against the premise of the program if I understand it.
I err on the conservative side. I typically can pull roughly 30ish # heavier than from a dead start. So I’ll always set my TM’s using the “worst” number. And I’f i pull TNG, I’ll just get a few more reps in. easy. Don’t major in the minors.
I’ve stopped bouncing my deadlifts and have noticed a massive decrease in reps. For example, last cycle on 5s week I managed 13 reps, this time with resetting each time I had to really push myself to make the prescribed 5 reps! I know this is going to be better for strength gains overall, which leads to my inital question:
Would it benefit me more to keep my 1RM as it is and just hit the prescribed reps, or to recalculate it based on the lifts I did today?
E.g. I got 130kg for 5 today, and based on the one rep max calculation I would have a max of 152 and a training max of 137.5kg. Should I recalculate my percentages based on this or just leave my training max as it is and keep pushing for the prescribed reps?
I’m only on my 4th cycle and don’t want to be stalling to early.
Thanks in advance[/quote]
If I switched from Deficit pulls to Rack pulls - do you think I should change the TM? When the lift changes, so does the TM.
In training, you must have some constants and eliminate variables.