Training Max in Different Programs. 80%, 90%

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

I’m reading 531 Forever and have a question about TM as you move from one program to another.

Suppose my bench 1RM is 300lbs. I pick a program that recommends 80% TM. So I use a TM of 240, 245, and 250 for cycles 1-3. What happens if I then switch to a program using a 90% TM? Do I retest my 1RM and use 90%? Do I convert my 250 at 80% to something like 280 at 90% then add 5 lbs? I’m wary of Jim’s advice to go slow and only increase 5 lbs at a time.

2

Why?

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Poor word choice: I meant I’m trying to heed his advice. I’m wary of screwing up my TM by misinterpreting something.

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4

At the end of the 3 month cycle, use the 7th Week Protocol test to find your new TMs based on your next program.

That could lead to quite a jump though, right? (80 to 90)

There are very few programs in Forever that actually call for a 90% training max, and if you actually end up using less than 90 on the few that do, you’re really not screwing things up.

In summary:

  1. Test (7th week protocol)
  2. Exercise good judgement?
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5

Go and review the section about the 7th Week Protocol. That should clear things up for you.

You are supposed to do a TM Test Week before starting any new program.

6

I just reread it. It specifically says to only increase TM by only the “normal amount” as long as you hit 3-5 reps. But how does that work when shifting between programs that use a different TM%?

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Finish your program, increase your TM by the normal amount. Let’s say the next program you want to do recommends a TM of 80%. Do your TM test and make sure you can get at least 5 reps, if you can you’re good to go. If not, decrease it.

If you want to do a program with a 90% TM, make sure you can get 3 or more reps. If not, decrease it.

There’s nothing wrong with hitting 5 reps (80% TM) and doing a program which recommends a 90% TM.

Pretty simple.

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You might have to do some basic math but its pretty simple.

Say you do a TM Test Week and for your Squat you get 3 reps at your current Training Max of 300 lbs.

You want to run BBS which requires a TM of 85%.

Use the equation in the book to figure out what your Estimated 1RM is:

      (Weight x # of completed reps x 0.0333 + weight = Estimated 1RM)
       300 x 3 x 0.0333 + 300 = 330

You want a Training Max of 85% so you find what 85% of 330 is:

 330 x 0.85 = 280

Your new TM is 280lbs.

9

Yeah, you generally shouldn’t ever worry that your TM is too low. If you think it might be a little low, it’s probably fine. You never want it to be too high. The best year of training I’ve had was when I started with TMs with which I could hit ten reps on all my lifts. I ended up hitting massive PRs. Those TM percentages are just a guideline, letting you know the maximum that it would be. It’s fine (and often preferable) for it to be lower.

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