Question for the 531 vets – I’ve gone through about 6 cycles now and it’s about time for a re-set on a couple of the lifts. This last cycle I’ve gotten my required reps but not much more and this has actually translated to a regression in my estimated maxes. So basically I’m wondering which estimated max to base the new training weights off of?
Sorry if this is in fact in the e-book. Yes I have it but didn’t see this point specifically addressed in Jim’s example about re-setting.
I am on cycle 6, so not much more of a vet than you, but I think that when in doubt, estimate lower rather than higher. Also, the book does say to base your training max off a max that you can do today, not last week or last month, so that would counsel in favor of using the “regressed” totals. Good luck and lift hard,
[quote]jjackkrash wrote:
I am on cycle 6, so not much more of a vet than you, but I think that when in doubt, estimate lower rather than higher. Also, the book does say to base your training max off a max that you can do today, not last week or last month, so that would counsel in favor of using the “regressed” totals. Good luck and lift hard,
Jack[/quote]
Thanks for the response. I figured I should probably err on the side of “starting too light.” Hopefully I’ll get even more than 6 cycles of progress out of this re-set by doing so. Happy lifting…
[quote]dez6485 wrote:
Jim Wendler wrote:
dez6485 wrote:
guys, i havent been posting in here so much, going on 9 months of 5/3/1 though at this point.
my keyboard is F’d so most of my posting is in my log, “5/3/1 to Elite”- feel free to stop in and give comments, advice, etc. and please, nevermind the rants early on, i was stressing over some stupid shit…
Did you sell your bike yet?
Yea man, sold it at the end of august. As of right now, still feeling good about it, although I imagine a '67-68 triumph bonneville or late '70’s shovel will make its way into my life somewhere down the line…[/quote]
I ask because I saw a bike for sale that looked EXACTLY like the one you sold.
[quote]jjackkrash wrote:
I am on cycle 6, so not much more of a vet than you, but I think that when in doubt, estimate lower rather than higher. Also, the book does say to base your training max off a max that you can do today, not last week or last month, so that would counsel in favor of using the “regressed” totals. Good luck and lift hard,
[quote]jonnyblaze wrote:
Question for the 531 vets – I’ve gone through about 6 cycles now and it’s about time for a re-set on a couple of the lifts. This last cycle I’ve gotten my required reps but not much more and this has actually translated to a regression in my estimated maxes. So basically I’m wondering which estimated max to base the new training weights off of?
Sorry if this is in fact in the e-book. Yes I have it but didn’t see this point specifically addressed in Jim’s example about re-setting.
Thanks for the help[/quote]
I had to do this a couple cycles back. I didn’t retest any maxes. I took off 10lbs for upper 20lbs for lower. Not scientific, but it has worked very well … for me.
[quote]Jim Wendler wrote:
dez6485 wrote:
Jim Wendler wrote:
dez6485 wrote:
guys, i havent been posting in here so much, going on 9 months of 5/3/1 though at this point.
my keyboard is F’d so most of my posting is in my log, “5/3/1 to Elite”- feel free to stop in and give comments, advice, etc. and please, nevermind the rants early on, i was stressing over some stupid shit…
Did you sell your bike yet?
Yea man, sold it at the end of august. As of right now, still feeling good about it, although I imagine a '67-68 triumph bonneville or late '70’s shovel will make its way into my life somewhere down the line…
I ask because I saw a bike for sale that looked EXACTLY like the one you sold.
[/quote]
ha! maybe it ended up being too much bike for him with the hardtail, light weight, good motor, etc.
I wanted to thank you for the e-book and frequenting these forums.
I also wanted to share my recent progress.
I purchased the e-book in the spring and it really struck a chord with me.
Today is my 39th b-day and after 6 cycles (3/week) I tested my 1RMs:
6’3" 234.5:
got 345 on the squat
255 on bench
405 on deadlift
then I ran 300m in :51.32 and 300yard shuttle in 1:08!
Not impressive for many, but a milestone to break 1,000 total (1005, actually approx. 1035/40 - rubber coated plates are 3.5/4lbs heavy).
Also hit Standing Shoulder Press last week:160x3
Just prior to starting 5/3/1:
38 years old
6’3 227
squat = 305x6
dead lift = 375x2/355x4
bench = 220x6
shoulder press = 145x5
I’ve found your program to be a perfect fit for long term progress - and still hit milestones along the way. Three years ago I was frustrated that I wasn’t any stronger than I was three years prior and was satisfied to be where I was. Now, with your program, I am actually STRONGER and feeling great.
Probably gonna reset 5/3/1 @90% of my new maxes and give it a go again!
*Also love the good mornings for reps and the hanging leg raises (never gave these much attention until I read you book). Started w/7 leg raises and now up to 10,10,10,9!
Does anyone else find that they just suck at high reps on one or more of the lifts? For me it is deadlifts. My fitness is fine but I’m on my first cycle and I barely got the required 5 reps. I’m using a true training max, but maybe I need to lower it for deadlifts due to my suckiness at reps. Thoughts?
[quote]burt128 wrote:
Does anyone else find that they just suck at high reps on one or more of the lifts? For me it is deadlifts. My fitness is fine but I’m on my first cycle and I barely got the required 5 reps. I’m using a true training max, but maybe I need to lower it for deadlifts due to my suckiness at reps. Thoughts?[/quote]
[quote]Diamond_D wrote:
burt128 wrote:
Does anyone else find that they just suck at high reps on one or more of the lifts? For me it is deadlifts. My fitness is fine but I’m on my first cycle and I barely got the required 5 reps. I’m using a true training max, but maybe I need to lower it for deadlifts due to my suckiness at reps. Thoughts?
Drop down to 90% of your max. Suck it up.[/quote]
I’m already using 90% of the training max to calculate the weights. Are you suggesting that I take 90% of my 5/3/1 max and use that?
[quote]burt128 wrote:
Does anyone else find that they just suck at high reps on one or more of the lifts? For me it is deadlifts. My fitness is fine but I’m on my first cycle and I barely got the required 5 reps. I’m using a true training max, but maybe I need to lower it for deadlifts due to my suckiness at reps. Thoughts?[/quote]
It is difficult to get used to training high rep deads, but well worth it. You will get better and stronger. I just did 365x14 with a training max of 405 and actual max of 455. Might need to retest soon
[quote]burt128 wrote:
Diamond_D wrote:
burt128 wrote:
Does anyone else find that they just suck at high reps on one or more of the lifts? For me it is deadlifts. My fitness is fine but I’m on my first cycle and I barely got the required 5 reps. I’m using a true training max, but maybe I need to lower it for deadlifts due to my suckiness at reps. Thoughts?
Drop down to 90% of your max. Suck it up.
I’m already using 90% of the training max to calculate the weights. Are you suggesting that I take 90% of my 5/3/1 max and use that?
[/quote]
You would be correct. How many reps are you getting?
In January, I have the luxury of my wife wanting to workout with me. However, she wants to do some conditioning. I did some HITT with her this summer and she really liked it and wants to start again. Great.
I am doing 5/3/1. If I do Jack Shit 3 times per week, do you think that performing conditioning at night is feasible, or will I burn out quickly?
If I do say squats on Monday morning, would you also focus on squats in the evening?
Your thoughts/experiences are welcomed.
And unfortunately no, my wife is not interested in 5/3/1…though I think she would have a really decent deadlift.
[quote]TheDudeAbides wrote:
burt128 wrote:
Diamond_D wrote:
burt128 wrote:
Does anyone else find that they just suck at high reps on one or more of the lifts? For me it is deadlifts. My fitness is fine but I’m on my first cycle and I barely got the required 5 reps. I’m using a true training max, but maybe I need to lower it for deadlifts due to my suckiness at reps. Thoughts?
Drop down to 90% of your max. Suck it up.
I’m already using 90% of the training max to calculate the weights. Are you suggesting that I take 90% of my 5/3/1 max and use that?
You would be correct. How many reps are you getting?
[/quote]
[quote]burt128 wrote:
TheDudeAbides wrote:
burt128 wrote:
Diamond_D wrote:
burt128 wrote:
Does anyone else find that they just suck at high reps on one or more of the lifts? For me it is deadlifts. My fitness is fine but I’m on my first cycle and I barely got the required 5 reps. I’m using a true training max, but maybe I need to lower it for deadlifts due to my suckiness at reps. Thoughts?
Drop down to 90% of your max. Suck it up.
I’m already using 90% of the training max to calculate the weights. Are you suggesting that I take 90% of my 5/3/1 max and use that?
You would be correct. How many reps are you getting?
5 on the first week of my first cycle. [/quote]
Some people even start by setting their training max at 85% of a true 1rm. If you are having that much trouble with the higher rep deadlift, then you may want to do that for this lift. In that case, your 5 week would be done with 85% of your training max that is 85% of your 1rm, or 72.25% of you 1rm. If you cannot get significantly more than 5 with that, then I would focus a lot on doing higher rep work to correct the issue.
