I’ve gotten through about 5 cycles of 5/3/1 - began in mid-September, where I started with training maxes (90% of my estimated real 1 RM) at:
- OHP: 170
- Snatch: 160
- Clean: 245
- Squat: 315
- Dead: 415
I’ve consistently gotten through all of the cycles, although haven’t done OHP the last 2 months due to my shoulder, as well as took time off on snatch. I’m having no problem getting 5-6 reps at over my initial training max on all the lifts - if you look at recent sessions. Most recently 6 at 255 clean, 5 at 425 dead, 4 at 335 squat (took it easy), did 9 at 325 as well, 3 and 5 at 170 snatch.
On the OLY sets, I do singles on all the weights (usually even the lightest one) and on the top set, I might rest 20s or more between reps to make sure form doesn’t break down. I like 531 because it is so time efficient and simple to progress. When I stall, I’ll move to a template that’s worked pretty well for me in track training, which is singles up to a daily max - if I’m feeling great, I’ll push it - and then back down and do more singles at maybe 80% of that, working on bar speed.
That’s about what I do (though I keep going) with rest till I get slow. What is 5s pro?
I thought I saw him write out 3x3 on cleans regardless of the week in one is his many templates or forum posts.
@bustedwheel it sounded you were at the point of falling below 5 reps on your PR sets and we’ve probably all seen Jim say if that’s the case then your TM is too high. Might be time to go back a couple cycles unless it’s just a fluke from a rough work week.
Right - yeah - I was slowish on my 5 rep sets for last week - which was my 3’s week - but was more just feeling run down. Also - my deadlift was 10lbs more than it was supposed to be. Cleans I could do singles with 20s rest for probably 15-20 reps at that weight without breaking down.
I haven’t done a max - but all lifts are now at 10% or more above my original TM from a few cycles ago. How do you re-set the TM? Just do a re-estimate and go back to first cycle?
You just go back a couple cycles. I don’t have the new book but from the original, Beyond, and the forum I’ve figured out that Jim was advocating a five steps forward, three steps back approach. After your fifth cycle you might start to struggle with hitting 5+ reps on your PR sets. At that point you go back 3 cycles and use your TM from there and keep going.
You may be right. I’m not sure what he says now. Seems like he changes just like every other Coach on what is optimal. Goes with the times I suppose.
It’s hard to keep up. It makes sense though. If you’re bumping your TM by 10 lbs per cycle and doing the 7th week deload then you’ll increase your TM by 50lbs by the start of your 6th cycle in about 4 months.
For folks like me who start with a 315 TM on squats that puts me 15 lbs over my everyday max…and actually at my PR. That progression can’t last long so you have to go back. I’ll probably use 5lb increases for that reason when I go back to 5/3/1.
Yeah - that’s where I am now is doing reps for well over original TM. I guess if you don’t go back every now and then you won’t get quite enough total volume in.
Another day of 7 am-10 pm. No workout yesterday.
This AM - 45 burpees
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How are those burpees coming along? Getting easier? Doing more per set?
23-22 today. Easier. Still get the heart rate going.
Airport change of clothes in bathroom - figured I’d post a general physique pic. Relatively relaxed. Biceps are bad. Like how quads and traps look.
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PM - picked kids up for the weekend. Played dodgeball in pool. Had massive amounts of BBQ for dinner. Now makers mark and a cigar. This may be the reason the abs lag
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Probably but it’s also the reason my body fat goal is 12%. It’s lean enough to see the abs but most of the time I’m not shredded.
It’s enjoying life or being shredded. Tough to have both.
Yeah. I would be pretty happy with 12%. Think as low as 10% is doable while still having fun - but probably would need to do cardio to a level that it would be hard to gain muscle.
For me, I think 10% is within reach but it’s more of an occasional thing rather than an everyday thing. I’ll have a good stretch and get close and then I’ll have a bad stretch and go back up.
46 burpees after breakfast.
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47 burpees - first thing. Did it in one set for fun today - and that was tough. Took me about 3 1/2 minutes. Never red lined it but they start getting much harder after about 20 reps.
Snatch warm up to 155 plus cleans at 175-195
- Power Clean 5/3/1+ at 215-240-265 (4)
- Super set 5x5
A. Sumo DL 315-355
B. RFESS 95
- Conditioning 3 rounds for time - 7:36
A. Run 300
B. 16 goblet squats with 50#
C. 10 DB snatch with 50#
Didn’t do much to warm up - literally 5-7 reps on snatch and 4 on clean before 531 sets. Everything felt pretty easy even though form was a little off. So - I’m pretty pleased with that session. 4th Rep on clean was by far the best. DL and RFESS were the strength workout at CrossFit, so didn’t push too hard as I will likely do 531 squat tomorrow.
