Wendler's 5/3/1 Program - Part 3

Training Powerlifting
681

[quote]monatu wrote:

[quote]Doenitz79 wrote:
About deloading during 5/3/1, let me share with you my experience.

I don’t deload after three weeks as I find it disrupts the momentum I have built up during the first three weeks.

I do two cycles back to back. After that six weeks, I take a full week off any strenous physical activity completely.

During the first cycle, I go for rep maxes for every lift, every week.

During the second cycle, I only go for rep maxes on the third week. I usually stay two reps short of my rep max during the first two weeks.

In sum, out of the six week-bloc, I max only on the first, second, third and sixth week.

It has worked very well for me so far.

To elaborate:

During the first, second and third week, I keep my assistance work in check by not training to true failure.

During the fourth and fifth week, as I said earlier, I do not do max reps for the main lifts, but I up the intensity for assistance lifts slightly, but still they are kept in check to conserve energy for the last week.

For the sixth week, I go for broke for both main and assistance lifts. This week, I just go all out since I have an entire week of total slacking coming after. I can hit 3-4 different PRs for each session this week.

As for the training parameters for my assistance lifts, they are very fluid. Can be 5x5 for one session, can be 3 x 10 the next.

Just sharing.[/quote]

Thats quite interesting, if not a little in-depth for 5/3/1’s simplicity. Iv found deloading every 4th week to be great - I never actually feel that beat up or tired, but the week after I deload I ALWAYS hit rep PR’s (and big ones at that). Interesting how different things work for different people.
[/quote]

Werd. I hate the deload week, just makes going to the gym suck, but especially during season for me, it is great for my body to get a break.

682

Im pretty happy with 5/3/1. I noticed a lot of people were using excel to track their progress, so I uploaded my chart. Geeky I know. The line through the points is more for motivation that anything scientific.

Im doing big but boring, I’m on the first week of phase two and I’m pretty happy with my progress. I just squatted 137.5kg (~303lbs) for 10 reps, whereas last phase I was doing 140kg, around 5-6lbs less, for 6 and that was on week2 of phase 1. So all is going well so far but I am working from a low base which might be helping.

I think what has been really beneficial is working on volume because I think it gets to those supporting muscles, ligaments, the cv system that aren’t called to do much work on lower volumes. It’s all conjecture though I might be way off.

683

[quote]Raided wrote:

I think what has been really beneficial is working on volume because I think it gets to those supporting muscles, ligaments, the cv system that aren’t called to do much work on lower volumes. It’s all conjecture though I might be way off.[/quote]

i like the volume too, and i agree with your take on it. i’ve been doing back squat, then 5x10 front squat (still BBB? i think it is) and i’ve been progressively less winded at the of the front squat work

684

I started on my second cycle a week a ago.

I did not train in my first deload, and I noticed that I gained more weight that week than the weeks before. I dont now if this is because of the break, but maybe…

685

What is the purpose of singles at 90%?

686

5/3/1 + creatine(first time using it!) is almost like taking steroids!

687

[quote]OT wrote:
What is the purpose of singles at 90%? [/quote]

When and why?

I think Vincent Dizenzo does some heavy singles. This was discussed a couple pages back.

688

How have you guys/gals seen a carry over from your deadlift reps to your 1rm? Let me explain more clearly:

I based my program off from a 455 training 1rm (I pulled 485 relatively easily). However on the first week of the program I pulled 390x13 (~a 557 max) and 410x11 yesterday (a 558 max). When I lower the weight I let it rest on the floor briefly before I pull again (I don’t stop and reset, but it isn’t touch and go either, the weight deloads on the floor and I loose tension for about a second. I’m assuming these numbers aren’t accurate… But how far off in your experience with pulling for reps would they be?

My 1 rm video

My 11 rep video:

689

I reset between reps and I can always pull more for 1 rep than the calculators say I can…

690

so are u saying that you think I could actually pull 550+ or are u saying that I should reset after each rep?

691

sorry man but your form is effed up!

692

[quote]diekatze wrote:
sorry man but your form is effed up! [/quote]

haha, true… I know what u are saying.

693

[quote]fedaykin wrote:
How have you guys/gals seen a carry over from your deadlift reps to your 1rm? [/quote]

Are you asking, do high rep deadlifts (8-12?) increase your 1RM? Yes. I do touch and go, sometimes use straps - breaking every rule in the Deadlift Bible and it still goes up. I had a training max of 405 last cycle and pulled 475 with some spare change.

694

what I’m asking would be stated much more clearly like this (I think):

How well do your deadlift rep maxes predict your deadlift 1rm?

I pulled 410x11 (which is a 558 on paper), but only 485x1 two weeks prior. Thoughts on this? I don’t think I have gotten that much stronger in 2 weeks.

695

[quote]fedaykin wrote:
what I’m asking would be stated much more clearly like this (I think):

How well do your deadlift rep maxes predict your deadlift 1rm?

I pulled 410x11 (which is a 558 on paper), but only 485x1 two weeks prior. Thoughts on this? I don’t think I have gotten that much stronger in 2 weeks.[/quote]

I don’t think 11 reps can accurately calculate a 1RM. Most calculators I have seen stop at 10 reps and I assume the closer you get to 10 the more its off. After doing this program for several months the results should be clear without having to test your 1RM. In 6 months you should be doing a weight closer to your current 485 1RM but for a good amount of reps.

696

It probably depends on the individual a lot. Last week I did 455x7 (on 3/3/3 day) and this week I pulled 555 for a heavy single after I finished my 5/3/1. I probably could have done 575 or more if I wanted to really max out. The important thing is knowing your own body and how you respond to reps vs singles and, most importantly, continue making progress regardless of the rep range.

697

[quote]TheDudeAbides wrote:

[quote]OT wrote:
What is the purpose of singles at 90%? [/quote]

When and why?

I think Vincent Dizenzo does some heavy singles. This was discussed a couple pages back.[/quote]

Yeah that’s what i was referring too. It stated that you shouldn’t go for a 1rm when performing the singles after your main lift, but it also stated that singles wouldn’t be max effort… so i’m kinda wondering what the point is?

and fedaykin your a lucky man. I would get f’ed in the a so quick making that kinda noise in my gym lol.

698

HAHA, I lift in a college gym… and my training partner is the S&C coach. I get away with a lot actually. My music + doing almost anything I choose (within reason). It’s good times :slight_smile:

699

[quote]OT wrote:

[quote]TheDudeAbides wrote:

[quote]OT wrote:
What is the purpose of singles at 90%? [/quote]

When and why?

I think Vincent Dizenzo does some heavy singles. This was discussed a couple pages back.[/quote]

Yeah that’s what i was referring too. It stated that you shouldn’t go for a 1rm when performing the singles after your main lift, but it also stated that singles wouldn’t be max effort… so i’m kinda wondering what the point is?

and fedaykin your a lucky man. I would get f’ed in the a so quick making that kinda noise in my gym lol.[/quote]

Handling heavy weight. Similar to doing walk-outs with squats. Getting used to feeling heavy weight so it’s not a mental surprise.

700

[quote]sufiandy wrote:

[quote]fedaykin wrote:
what I’m asking would be stated much more clearly like this (I think):

How well do your deadlift rep maxes predict your deadlift 1rm?

I pulled 410x11 (which is a 558 on paper), but only 485x1 two weeks prior. Thoughts on this? I don’t think I have gotten that much stronger in 2 weeks.[/quote]

I don’t think 11 reps can accurately calculate a 1RM. Most calculators I have seen stop at 10 reps and I assume the closer you get to 10 the more its off. After doing this program for several months the results should be clear without having to test your 1RM. In 6 months you should be doing a weight closer to your current 485 1RM but for a good amount of reps.[/quote]

I think the calculator’s are a good guide to measure progress, but until you actually try the weight … well it’s only speculation.