Hi everyone at T-Nation.
I am currently running 5/3/1 simplest strength template.
Last week when I hit my 5+ set on squat I did 205lbs x 10 easy, easy reps. The previous 5+ workout I did 205lbs for 8 easy reps. So… yeah… I see progress!
But the problem is: When I hit the 3+ and 1+ set rep of the second and third week I find myself failing everything. Today was planned to hit 215 for 3+ and I was not even able to hit it 3 times.
For the last 2 weak I have found myself in that situation were the 5+ set felt easy like hell and were I can crush the weight like crazy and the others week I cant get the same work…
I just DONT understand why I can hit 205 for 10 solid reps. And cant get 215 x 3 times…
I need help figuring out what to do and why it happen.
It is frustrating like nothing else…
thanks for any response and have a nice day !
Nothing is wrong, you just need to get stronger!
Looks like you have started to heavy, like Jim says so many times “start too light” which allows for long term progress.
I have even started or backed off so much in the past that I get 12+ Reps on the 5+ Week and not far off on the other weeks, this allows Jokers to be added.
“For the last 2 weeks…”
2 bad workouts does not constitute a problem. (They werent even bad…you just didnt set a PR so get over it, grow some testicular fortitude, dig your fucking heels in and stop complaining.)
What will be a problem is your mind - which you are sabotaging. Train and strengthen the melon.
[quote]Jim Wendler wrote:
“For the last 2 weeks…”
2 bad workouts does not constitute a problem. (They werent even bad…you just didnt set a PR so get over it, grow some testicular fortitude, dig your fucking heels in and stop complaining.)
What will be a problem is your mind - which you are sabotaging. Train and strengthen the melon. [/quote]
In the last 2 weeks yup. But since I have done 531 I have not seen any progress, That means 3-4months. And I believe I have start too light.
Like you two said. Its probably because I have not start ENOUGH light.
I am probably just frustrating about the fact that I cant hit what I was use to. Thx for the response !
What’s your workout nutrition like? and daily nutrition in general?
Don’t rush your work sets breh
This is where those other tools in “beyond” might really pay off. Try hitting a pr on fsl or something to jump start. You could also do the last set for multiple sets of 3 or 1 to break thru.
[quote]PhilippeLabelle wrote:
I just DONT understand why I can hit 205 for 10 solid reps. And cant get 215 x 3 times…[/quote]
I agree with Jim. This is a mental issue, 100%. You have to find a way to break that block.
Are you eating correctly? staying hydrated?
Jim,
I think it’s time you wrote “5/3/1 for Melons”
OP, please listen to me carefully. I am no expert, but I have a few important things YOU NEED TO HEAR…
This isn’t everything I want to say, because that would take hours to write, but here is the short of it:
Just because you can rep 500 for 20 doesn’t mean you are good for 800. You need to hit heavier weights to translate that strength into a one rep attempt. Look at higher rep ranges as moving your strength potential up, and lower ones as the manifestation of that strength. (If you just happen to not be good at singles, who cares? Just get stronger.)
5/3/1 is a great program for this problem as you will hit all rep ranges. If you start out getting 10 reps on your “1+” week (like I did) you will eventually get to a point where you will fail to get 1 rep (I haven’t yet two years later) and the problem will probably have remedied itself. That will take forever, and you will likely be way past where you started when you stall (I gained several hundred pounds on my total and about 70 lbs bodyweight with only occasional protein shakes and my giant eagle advantage card).
I think it is mental as well. As Mr. Wendler stated, two workouts isn’t enough to say you’ve stalled. It is OK to get fightin mad before a lift if that is what you need for that day. I am talking about out of your mind angry if you have to. You should literally go until your eyes are fire engine red and your face is several shades of purple.
Look at your form very carefully. I suspect it is a form error as well. Keep a very detailed record of your lifts. Keep rep maxes between 1 and 10 rep ranges. Also keep a list of personal records. You should know about what your 8 rep max is, and your 225 for reps look like. This sounds redundant, but it isn’t.
TLDR: Deload to a ridiculously light weight. Use acceptable form. Smash food. Get pissed and lift like a motherfucker every rep. You will make progress.