I thought that one might should be able to do a certain number of reps with the weight, kind of like to “prove” your 1RM. But I don’t think that it would work this way, since you do sets before that and some people can do more for 1RM than a calculator would estimate and some can do less.
[quote]matrick wrote:
I thought that one might should be able to do a certain number of reps with the weight, kind of like to “prove” your 1RM. But I don’t think that it would work this way, since you do sets before that and some people can do more for 1RM than a calculator would estimate and some can do less. [/quote]
I think a lot of this comes down to mental strength and the level of experience someone has at hitting a one rep max. Jim said he can always do more than the formula gives him. He also has a ton of experience hitting heavy singles since he lifted at Westside for so long and competed at a very high level in powerlifitng. I think that someone else who is newer to training is more likely to psyche themselves out and miss a max attempt due to the inexperience of taking them.
Bottom line is the calculator is a guide, nothing more. Don’t think too hard about this stuff. Odds are if you do this program as written, and eat a little you will make great strength gains.
I think that the main value of the 1rm calculator is that it allows you to compare rep maxes at different weights. 10 reps at 300, or 5 reps at 340. the calculator gives you a way to say which is an improvement over the other. this in turn allows you to compare “rep maxes” on the 5 week to those on the 1 week.
[quote]matrick wrote:
I don’t know if this has been asnwered yet, if so I’m sorry I couldn’t find it, but do you guys occasionally max out when following 5/3/1? Maybe every 3 cycles or so or do you guys really just add 5/10 lbs for the next cycle and that’s it?[/quote]
I’m in my 8th cycle and have not maxed yet. I keep getting near double the goal reps for the day.
I also added 5 lbs for all lifts for 3 or 4 cycles. Worked out just fine. Anyway, I add the weight and keep going.
[quote]DK wrote:
In my bastardized version I’m doing chin-ups for 531, I don’t think I’ve seen recommended percentages for this. I just tried the regular ones and was not able to make the reps. I maxed out at 90lbs, so my sets were supposed to be:
50x5 60x5 70x5
actual was:
50x5 60x4 70x3
Any ideas on what to do with this?
Right now instead of the percentages, I think I’m going to switch to the following:
WK1 WK2 WK3 WK4
10x5 25x3 35x5 BWx5
25x5 35x3 45x3 BWx5
35xF 45xF 55xF BWx5
Then just increase 5lbs each subsequent week…I think this still respects the template and design.[/quote]
You have to add your bodyweight in. This makes the weight/reps more feasible. Read the EFS Q/A for more information.
Jim,
I’m thinking I’d like to add some deficit deads into my 5/3/1. I’d like to get your thoughts on this.
I am not sure if I’d be best just giving them a go with the normal weights that I should be using for the program, and just maybe not expect to get the same reps on the last sets?
Or perhaps I should do my normal pulls from the floor and do deficit deads on the BBB?
My deadlift has been going pretty great, but the other day I did a weight for 8 reps that I had gotten a few weeks before for 10. I realize this may have just been an “off day” for me, but I think some deficits would help, as I can pretty much lockout whatever I can get off the floor. Looking for some more strength off the floor.
Anyway, your thoughts would be appreciated.
Thanks
[quote]conorh wrote:
I use a calculator at work. When I have to use a calculator to lift weights, it becomes work. I just set rep maxes and let shit work itself out.[/quote]
To count your tips from being a male stripper?
[quote]dez6485 wrote:
Jim,
I’m thinking I’d like to add some deficit deads into my 5/3/1. I’d like to get your thoughts on this.
I am not sure if I’d be best just giving them a go with the normal weights that I should be using for the program, and just maybe not expect to get the same reps on the last sets?
Or perhaps I should do my normal pulls from the floor and do deficit deads on the BBB?
My deadlift has been going pretty great, but the other day I did a weight for 8 reps that I had gotten a few weeks before for 10. I realize this may have just been an “off day” for me, but I think some deficits would help, as I can pretty much lockout whatever I can get off the floor. Looking for some more strength off the floor.
Anyway, your thoughts would be appreciated.
Thanks[/quote]
You can do the Deficit Deads as Boring But Big - or just a couple sets after your DL’s - do 3 sets of 8 reps or something like that. Or do 3x12 one week, 3x10, then 3x8 the 3rd week.
Don’t freak out after one workout.
Thanks Jim. Yea I’m not going to worry about that workout. That makes 2 workouts since february that I haven’t done better than previous days. I can live with that.
[quote]Jim Wendler wrote:
conorh wrote:
I use a calculator at work. When I have to use a calculator to lift weights, it becomes work. I just set rep maxes and let shit work itself out.
To count your tips from being a male stripper?[/quote]
Hey the house has to get their cut, and if it isn’t right…
Results after 3 cycles (12 wks):
Bench 7 @ 225 to 11 @ 245
Squat 6 @ 345 to 12 @ 365
Dead lift (Sumo) 6 @ 375 to 10 @ 395
Incline Press 5 @ 195 to 9 @ 205
Start with the 90% recommendation, it works.
I’m curious how many have tried using the same template 65%/75%/85% etc 5/3/1 for there asistance work. I have had some great progress with the Main lifts but after seeing Joehawk last post it seems to make sense to use it for the main assistance work Incline/Cleans etc.
I’m trying to stick with Jim’s program and not tweak. I thought 5/3/1 was for compound lifts and assistance exercises are… well, uh… assistance exercises.
Oh, maybe joehawk is doing heavy incline presses in lieu of overhead presses. I was doing seated presses due to low home gym ceiling and my bench back had a slight incline so I might have technically been doing incline presses. However, I later went with flat bench because it seemed the back was helping me cheat. I am now pulling the car out of the garage and doing the overhead press with an extra barbell set.
BTW, I did my second 5/3/1 workout with overhead press yesterday. I wasn’t paying attention to how the percentages rounded and did 9x105lb on third set when I should have been lifting 110lb. I will correct that next week.
hey guys…been some talk about spreadsheet of iphone apps…ok this is from another board…ironaddict and the author( madhatter) did hells of a job…a fantastic spreadsheet…
check the link:
http://www.apexlogik.net/IronAddict/Hatters%20531%20(v1.2).xls
Hi,
I just started to do this 531 program and I have a couple of questions I would like to ask about it:
1.) I do Muay Thai kickboxing about 3-4 days a week and I’m wondering if I should be doing this program on the days that I kickbox?
2.) Are the assitance exercises that you chose in the article the set exercises that you should use or can you change them after each cycle? If so, what would you recommend for the hanging leg raises?
Thanks!
[quote]fifield wrote:
1.) I do Muay Thai kickboxing about 3-4 days a week and I’m wondering if I should be doing this program on the days that I kickbox?
2.) Are the assitance exercises that you chose in the article the set exercises that you should use or can you change them after each cycle? If so, what would you recommend for the hanging leg raises?
Thanks!
[/quote]
-
You can go both ways: Either lift after you kick boxed 3 times a week, or lift 3 times per week and use the kick boxing as a form of conditioning on your non-lifting days. You can lift Mon-Wed-Fri and do Muay Thai on Tue-Thu-Sat for example.
-
Yes you can change them, but I wouldn’t recommend switching after every cycle. If you wanted to substitute the hanging leg raises, substitute them for rollouts on knees or feet (with abdominal wheel or a barbell).
[quote]matrick wrote:
fifield wrote:
1.) I do Muay Thai kickboxing about 3-4 days a week and I’m wondering if I should be doing this program on the days that I kickbox?
2.) Are the assitance exercises that you chose in the article the set exercises that you should use or can you change them after each cycle? If so, what would you recommend for the hanging leg raises?
Thanks!
-
You can go both ways: Either lift after you kick boxed 3 times a week, or lift 3 times per week and use the kick boxing as a form of conditioning on your non-lifting days. You can lift Mon-Wed-Fri and do Muay Thai on Tue-Thu-Sat for example.
-
Yes you can change them, but I wouldn’t recommend switching after every cycle. If you wanted to substitute the hanging leg raises, substitute them for rollouts on knees or feet (with abdominal wheel or a barbell).
[/quote]
Thanks a lot!
Thanks a lot!
Jim, I have the program, & I know you said to do conditioning (Prowler, hills) 3-4 days per week to keep in the Northern hemisphere of Vag. I was just wondering if doing stadium stairs on Monday and Thursday after the SQ and DL, and ladders on Tuesday and Friday after the BP and MP, with a couple of 2 mile recovery runs on Wednesday and Saturday is too much. I was making progress on everything for 4 cycles, but on this latest cycle I have hit weights 5 lb. heavier than the previous cycle, but for 3-4 fewer reps.
Stadium Stairs:
4 sets of 9 flights (45 bleachers in a flight at Wallace Wade Stadium)
Ladders:
8 sets:
20 down & back (rest period is walking back to end line)
40 down & back
60 down & back
(90 sec. b/n sets)