[quote]OT wrote:
thank sweet baby jesus for good mornings. Been doing them for two sessions and my deadlift is already blowing up[/quote]
You’re welcome 8*)
Pulled 455 yesterday- pretty fast too.
Went for 500 and it moved about 2 inches. Maybe I should have been more conservative instead of trying for a 100 pound PR…
Haha, that’s amazing man! I’ve got my sights set on 500 myself.
Me too! Haha we can do this shit soon!
Quick question
When you stall on a lift what is the protocol for reseting?
Do you go back to the previous mesocycle?
Do you recalculate your max, take 10% off and start from there?
Cheers
How do you mean “stalling”? Are you not getting the prescribed reps? If so, I believe it is recalculate your training max and work from there. If you’re only getting the prescribed reps, that’s still progress and you can continue with the program as is.
[quote]Jack Urboady wrote:
Quick question
When you stall on a lift what is the protocol for reseting?
Do you go back to the previous mesocycle?
Do you recalculate your max, take 10% off and start from there?
Cheers[/quote]
Next time I stall (which is soon on my bench, unless a miracle happens) I’m planning on doing another cycle with the same weight, i.e. neither resetting nor adding weight.
If you have stalled and resetting back to 90% puts you higher than when you originally started the program then you should do exactly that, its how its supposed to work. I have tried repeating cycles before (no adding or subtracting weight) and it did not seem to help much, basically got the same numbers the 2nd time around.
You can also PM some of these people who think 5lbs a month is too slow progress, they obviously don’t have any issues with stalling out if that’s the case.
if your stalling, eat more
thread/
From http://squatrx.blogspot.com/ (the guy with the brilliant series of squat-videos on youtube) on progress:
[quote]Progress
The older and more experienced (and more broken) I become, the less and less convinced I am of the need for gut-bustingly-hard herculean marathon efforts to attain exceptional results.
I’ve known my share of world class athletes and many (if not most) were NOT the hardest workers. I know this because if they had been trying hard in practice, there was no way I would have ever beaten them. And yet I beat them often in practice… and they destroyed me in competitions.
The elite work hard… very hard… sometimes. They can turn it on when they want to or need to, but most of the time they are cruising. Most of the time they are just cruising, making forward progress steadily, and making small, meaningful adjustments along the way.[/quote]
[quote]tjr-dk wrote:
From http://squatrx.blogspot.com/ (the guy with the brilliant series of squat-videos on youtube) on progress:
[quote]Progress
The older and more experienced (and more broken) I become, the less and less convinced I am of the need for gut-bustingly-hard herculean marathon efforts to attain exceptional results.
I’ve known my share of world class athletes and many (if not most) were NOT the hardest workers. I know this because if they had been trying hard in practice, there was no way I would have ever beaten them. And yet I beat them often in practice… and they destroyed me in competitions.
The elite work hard… very hard… sometimes. They can turn it on when they want to or need to, but most of the time they are cruising. Most of the time they are just cruising, making forward progress steadily, and making small, meaningful adjustments along the way.[/quote]
[/quote]
I love those videos. And that is a really interesting observation of his. Ties in perfectly with 5/3/1 
Just wanted to stop in and say that when I started 5/3/1 in october, my 1RM on bench was 185. Yesterday, I hit 195 for 9 reps, and hit 185 for 12 last week. It would probably be even higher if I hadn’t gone off for about 2 months.
[quote]Progress
The older and more experienced (and more broken) I become, the less and less convinced I am of the need for gut-bustingly-hard herculean marathon efforts to attain exceptional results.
I’ve known my share of world class athletes and many (if not most) were NOT the hardest workers. I know this because if they had been trying hard in practice, there was no way I would have ever beaten them. And yet I beat them often in practice… and they destroyed me in competitions.
The elite work hard… very hard… sometimes. They can turn it on when they want to or need to, but most of the time they are cruising. Most of the time they are just cruising, making forward progress steadily, and making small, meaningful adjustments along the way.[/quote]
This is a great quote.
Also, THANK YOU to everyone for the continued support and the updates here (and to my email and the EFS Q/A) on all the PR’s. Very cool to see everyone kicking ass and making progress.
so i just started my first cycle of the 5/3/1. I’m on my second week. I have a question about the last set and “progress” from week 1 to week 3. I understand that the goal of the last set is to hit the number of prescribed reps and anything above that is gravy.
Example: my starting 1RM for military press is 160 and 90% is 145.
Week 1 I was able to crank out 12 reps at 125 (85%). According to the est. 1RM calculator, my est. 1RM should be 175.
I just completed Week 2 Military Press. I did 7 reps of 135 (90%)…stopping just before absolute failure. According to the calculator, my est 1RM is 170. According to the calculator, to equal my week 1 est. 1RM I should’ve done 9 reps.
Is this progress? Should I take the 4 reps above prescribed rep range and be happy?
Bear in mind zeik that it’s just a formula, even if you take the second calculation, that’s still a 10lb increase in 2 weeks dude.
The human body has many many more factors than a simple formula, only use it for an estimation. Man if I took the calculator seriously I’d have a deadlift of 219kg… I wish!
Do not over analyze every workout with the max calculator. You will drive yourself crazy. Keep going after the goal reps … and really beyond. This will be a practice in patience if anything. You will knock your head silly over thinking minute details that in the end really do not matter. “Oh, if only I got one more rep last week … my estimated max would be more this week.” Just keep plugging away and reset when the progress starts to slow after several cycles.
I would add to what the Dude said in that it is not really meaningful nor productive to try and worry about measuring progress from one week to the next on 5-3-1–you should track it and pay attention to it for many reasons, like monitoring recovery–but your gains in 6 mos., 1 year, 2 years, and 5 years from now are a much more meaningful measure of your progress. 5-3-1 is not a short-term peaking routine.
Also, if you worked hard the first week, you may not be fully recovered the second or third week. This does not mean that you are not making progress. Your full recovery may come during the deload or the next cycle. It is hard to predict exactly when the result of your hard work will actually manifest.
Finally, I usually find that the more reps I do, the less accurate the estimator is. For me, at least, it tends to overestimate my max after 8-10 reps. On higher reps, endurance and mental toughness comes into play more than just limit strength.
[quote]jjackkrash wrote:
On higher reps, endurance and mental toughness comes into play more than just limit strength. [/quote]
yeah, i should just concentrate on the long term goal. Otherwise it gets too confusing.
I constantly hear and read about folks setting “new PRs” every week on this program. I don’t understand how you can compare results from one week to the next when you’re using different weight and rep ranges.
[quote]zeik09 wrote:
[quote]jjackkrash wrote:
On higher reps, endurance and mental toughness comes into play more than just limit strength. [/quote]
yeah, i should just concentrate on the long term goal. Otherwise it gets too confusing.
I constantly hear and read about folks setting “new PRs” every week on this program. I don’t understand how you can compare results from one week to the next when you’re using different weight and rep ranges.[/quote]
The PRs are rep PRs mostly. For example on week 3 you do 5 reps of something. In a few months you may revisit that same weight for your week 2 number, you might get 7 reps that time around. Without calculating a 1RM you know for a fact you just made some progress. Since you just started the program it will take a few months to start seeing this on your progress chart.
[/quote]
The PRs are rep PRs mostly. For example on week 3 you do 5 reps of something. In a few months you may revisit that same weight for your week 2 number, you might get 7 reps that time around. Without calculating a 1RM you know for a fact you just made some progress. Since you just started the program it will take a few months to start seeing this on your progress chart. [/quote]
exactly… when i started this program in january my military press was 25kg x 5 and as of friday it was 35kg x 7… (fuck i’m weak)
but nonetheless if you keep a log eventually you’ll see the progress