[quote]Spock81 wrote:
Sure this question has been asked before (maybe even by me, haha) BUT I am asking anyway! I know every so often you need to re set your maxes and take some weight off. The whole 5 steps forward, 2 steps backward mantra. I haven’t re set anything in about 7 cycles, but I was wondering, do I wait until i can’t make the perscribed reps before I reset? Or is it when I am getting to the point where my as many reps as possible set isn’t any more than the number I am supposed to do??
[/quote]
And the correct answer is, its completely up to you, either way works. You can even reset before you get to this point if you feel higher reps work better than where your currently at. To use your analogy 6 steps forward, 3 back or 5 forward and 1 back also get you 3 forward in the end.
[quote]Spock81 wrote:
Thanks for the input people. How long have most of you gone before you felt the need to reset?? [/quote]
I’m on my 7th cycle and will be doing my 8th after this coming deload week. I’ve been powerlifting for a long time, so I was surprised to get this far without having to reset. Since you powerlift, I strongly recommend you push for as long as you can – I think resetting too early causes you to miss out on some of the benefits of straining with heavier weights in the 1-5 rep range.
Hello!
I’m a novice and just started lifting weights again after a one year break. My old maxes were 5x310 lbs squat, 1x220 lbs bench, 5x120 lbs military press and 2x355 lbs deadlift.
Three weeks ago (first time lifting again) i tested my true 5 rm and calculated all 5/3/1 percentages off them.
front squat: 5x145 lbs
bench press: 5x145 lbs
deadlift: 5x190 lbs
Just finished my second week of 5/3/1 and it looks like this:
front squat: 15x125 lbs
bench press: 20x125 lbs
deadlift: 20x165 lbs
I also gained 10 lbs of weight in three weeks (wtf?). As you’re supposed to go for 3 reps in week two i guess 20 reps is a bit too light.
My question is what would you suggest me to do:
just continue with the cycle and add 5-10 lbs like the program says
continue with the cycle but add like 20 lbs or something
cancel the whole cycle and recalculate all maxes
or skip 5/3/1 altogether because it’s not suited for beginners?
Did you use the formula that Wendler recommended in his ebook?
“Weight x Reps x .0333 Weight = Estimated 1RM”
Personally, I test my 1RM to get more accurate training percentages. I think I did like 8 or 10 reps in my first few waves of 5/3/1, but it definately wasn’t something as high as 15-20.
[quote]Bratkartoffel wrote:
Hello!
I’m a novice and just started lifting weights again after a one year break. My old maxes were 5x310 lbs squat, 1x220 lbs bench, 5x120 lbs military press and 2x355 lbs deadlift.
Three weeks ago (first time lifting again) i tested my true 5 rm and calculated all 5/3/1 percentages off them.
front squat: 5x145 lbs
bench press: 5x145 lbs
deadlift: 5x190 lbs
Just finished my second week of 5/3/1 and it looks like this:
front squat: 15x125 lbs
bench press: 20x125 lbs
deadlift: 20x165 lbs
I also gained 10 lbs of weight in three weeks (wtf?). As you’re supposed to go for 3 reps in week two i guess 20 reps is a bit too light.
My question is what would you suggest me to do:
just continue with the cycle and add 5-10 lbs like the program says
continue with the cycle but add like 20 lbs or something
cancel the whole cycle and recalculate all maxes
or skip 5/3/1 altogether because it’s not suited for beginners?
Thank you in advance![/quote]
It sounds to me that one of two things likely happened:
1- you messed up your calculations, maybe you messed up determining your 1RM, or took too much off of it to find your training max
2-testing your max the first week back from lifting may be innacurate, and after a couple weeks back at it, your body got back to the swing of things, therefore your strength jumped up a bit
Now what to do about it? While 5/3/1 is about slow progression and working higher reps, 15-20 is getting into the realm of endurance rather then strenght/hypertrophy, what I would do is add 10 and 20 pounds to your training max for this cycle, and from there add the usual 5 and 10
As for the 10 pound weight gain, its a rebound effect in a way, similiar to the quick jump in weight when someone comes off of a diet, its normal, so be happy with it and milk it
[quote]Thishurts wrote:
Any comments on DeFranco’s article about ditching overhead press? [/quote]
Bleh - i think its B.S. Honestly, just cause some people get hurt by doing OH Press work, ditch it all together? Really? Some people blow backs early on in their careers cause of doing squats, does that mean we should ditch squats? I don’t think so…
I didn’t get the whole anatomic description of why it is bad either…i consider overhead pressing strength essential for developing total body strength. From a power lifting perspective - i see good carryover from OH Press to the Bench Press, so yes, i’ll keep it thank you very much. Even from “looks perspective” - you show me a person who can overhead press 315 lbs with small delts. That’s right, you can’t! In the meantime, we have legions of stupid trainees in gyms all around spasmicly doing “lateral raises” with weight they can’t handle, or with pink dumbbels - regardless - that shit doesn’t build big delts.
I do agree that if you want heathy delts u should focus A LOT on the rear delts - shoulder dislocates, db cleans, rope pulls, band pullaparts. As long as you do those and keep your back volume high, i don’t see a reason one should necessarily get a shoulder injury just cause they like pressing…
[quote]Thishurts wrote:
Any comments on DeFranco’s article about ditching overhead press? [/quote]
Bleh - i think its B.S. Honestly, just cause some people get hurt by doing OH Press work, ditch it all together? Really? Some people blow backs early on in their careers cause of doing squats, does that mean we should ditch squats? I don’t think so…
I didn’t get the whole anatomic description of why it is bad either…i consider overhead pressing strength essential for developing total body strength. From a power lifting perspective - i see good carryover from OH Press to the Bench Press, so yes, i’ll keep it thank you very much. Even from “looks perspective” - you show me a person who can overhead press 315 lbs with small delts. That’s right, you can’t! In the meantime, we have legions of stupid trainees in gyms all around spasmicly doing “lateral raises” with weight they can’t handle, or with pink dumbbels - regardless - that shit doesn’t build big delts.
I do agree that if you want heathy delts u should focus A LOT on the rear delts - shoulder dislocates, db cleans, rope pulls, band pullaparts. As long as you do those and keep your back volume high, i don’t see a reason one should necessarily get a shoulder injury just cause they like pressing…[/quote]
Good points.
I respect Joe DeFranco a lot but I really feel like my shoulders benefit a hell of a lot from the OHP. I keep my back volume high and do plenty of dislocates and rear-laterals and I never have any shoulder issues.
I thought Joe’s point of training the bench press like a powerlifter and training the back like a powerlifter was very interesting though and well worth exploring.
I love the OHP too much to bin it. If I do start getting shoulder issues I’ll re-evaluate that and might even try Joe’s suggestions for a while to see how my shoulder react but at the moment I’m good.
Also, OHP’ing heavy weight turns heads in the gym. Nobody does it, and certainly nobody does it heavy. I always get stares and my press is piss-weak!
I agree about the Defranco article. I like OHP and as long as I bench PL style and get back volume more than my push volume, I’ve been pain free since the end of '09. Dislocates and PL bench have made BIG differences.
folks i need some help/advice/support, whatever. im just not making very good progress these days. ive reset some lifts, backed down, etc. just not feeling very strong, elbow(s) always feeling like shit on upper days (bought some elbow sleeves- theyre, eh…) shoulders feel like hell sometimes, uncomfortable to lay flat on my bed unless my arms are tucked into my sides, mainly left shoulder starts to “cramp” near the rear delt. lower back, right side is hit or miss tight on lower days…i just feel like a mess.
ive been doing 5/3/1 for the majority of the past 2 years, definitely love the program, dont think it’s the problem. ive been posting back in my log now for a few weeks, hoping if some have time, maybe an outside perspective could find some things that arent necessarily obvious to me.
not trying to be mr. negative here, but im spinning my wheels, and in some cases im weaker now than i was a few months into the program. dont know, maybe it’s accumulated fatigue, need to start doing more tissue work…who knows. im open to whatever help is out there, thanks!
start of this log is over a year ago, pg. 3-4 is the last few weeks, there was a long period where i wasnt posting anything.
Doing my first deload this week and have a question?
Jim says in the book to perform 40%, 50%, and 60% of max for sets of 5. However, in the excel charts on pages 25 and 27, the Week 4 numbers are 50%, 60%, and 70%.
Which is it?
And if it is the former, then do we still do the typical warmup, which would be the same as the working set?
Hey guys, I’m on my 8th cycle of 5/3/1 and I’ve been doing tons of chins and weighted dips. Been going for at least 100 of chins and no less than 5x10 with weighted dips (per week). My shoulders have finally started to feel the stress though, so I decided to take this week off with chins/dips… Anyone else run into this problem?
[quote]Thishurts wrote:
Doing my first deload this week and have a question?
Jim says in the book to perform 40%, 50%, and 60% of max for sets of 5. However, in the excel charts on pages 25 and 27, the Week 4 numbers are 50%, 60%, and 70%.
Which is it?
And if it is the former, then do we still do the typical warmup, which would be the same as the working set? [/quote]
It’s a deload week, I would go with the 40/50/60%. Stick to all your volume work and stretching/cardio still. Deload weeks are designed to let the muscles recuperate after a long 3 weeks of heavy training, so there really is no need to go up to 70% of your max.
-Btw, anyone starting 5/3/1 I highly recommend using 90% of your actual 1 RM. This will guarantee progress for a good amount of time. I’m currently on my 8th cycle of this awesome program, and on my 1+ week I’m still getting 8-10 reps.
[quote]Teddy057 wrote:
It’s a deload week, I would go with the 40/50/60%. Stick to all your volume work and stretching/cardio still. Deload weeks are designed to let the muscles recuperate after a long 3 weeks of heavy training, so there really is no need to go up to 70% of your max.
-Btw, anyone starting 5/3/1 I highly recommend using 90% of your actual 1 RM. This will guarantee progress for a good amount of time. I’m currently on my 8th cycle of this awesome program, and on my 1+ week I’m still getting 8-10 reps. [/quote]
You’re getting 8-10 reps in week 3 of your 8th cycle?
[quote]Thishurts wrote:
Doing my first deload this week and have a question?
Jim says in the book to perform 40%, 50%, and 60% of max for sets of 5. However, in the excel charts on pages 25 and 27, the Week 4 numbers are 50%, 60%, and 70%.
Which is it?
And if it is the former, then do we still do the typical warmup, which would be the same as the working set? [/quote]
It’s a deload week, I would go with the 40/50/60%. Stick to all your volume work and stretching/cardio still. Deload weeks are designed to let the muscles recuperate after a long 3 weeks of heavy training, so there really is no need to go up to 70% of your max.
[/quote]
I’m fine doing 40, 50, 60, but that’s the same as the warmup. That’s where I’m confused. Do I still do warmup as prescribed, do it at a lower percentage than other 3 weeks, or just skip it?
I know its just a deload week and it really doesn’t matter, just do something and keep it light, right? Still, I want to follow this program closely and not do something to screw it up.
[quote]Teddy057 wrote:
Hey guys, I’m on my 8th cycle of 5/3/1 and I’ve been doing tons of chins and weighted dips. Been going for at least 100 of chins and no less than 5x10 with weighted dips (per week). My shoulders have finally started to feel the stress though, so I decided to take this week off with chins/dips… Anyone else run into this problem? [/quote]
Dips can be a killer on the shoulders. You want to keep those arms as close to your sides as possible. I’d probably stick with chins as the dips are more likely the culprit. Maybe use some other assistance exercise in place of dips for a while.
If I get carried away with dips, I feel it in my shoulders. High volume pullups/chinups screw with my elbows. But I’m 47 and the old connective tissues aren’t what they used to be. I’m hoping that if I take my time and gradually build up the muscle a little around the joints, it will alleviate some of the strain on the tendons/ligaments. I could be wrong about this, there are more qualified lifters on here to address the issue.
[quote]Teddy057 wrote:
It’s a deload week, I would go with the 40/50/60%. Stick to all your volume work and stretching/cardio still. Deload weeks are designed to let the muscles recuperate after a long 3 weeks of heavy training, so there really is no need to go up to 70% of your max.
-Btw, anyone starting 5/3/1 I highly recommend using 90% of your actual 1 RM. This will guarantee progress for a good amount of time. I’m currently on my 8th cycle of this awesome program, and on my 1+ week I’m still getting 8-10 reps. [/quote]
You’re getting 8-10 reps in week 3 of your 8th cycle?
[/quote]
Yeah, I started really low with my maxes… I planned on doing this program for a year or longer so I didn’t wanna stall out at all. Had to swallow my pride and leave my ego at the door, but it was worth it.
[quote]Teddy057 wrote:
It’s a deload week, I would go with the 40/50/60%. Stick to all your volume work and stretching/cardio still. Deload weeks are designed to let the muscles recuperate after a long 3 weeks of heavy training, so there really is no need to go up to 70% of your max.
-Btw, anyone starting 5/3/1 I highly recommend using 90% of your actual 1 RM. This will guarantee progress for a good amount of time. I’m currently on my 8th cycle of this awesome program, and on my 1+ week I’m still getting 8-10 reps. [/quote]
You’re getting 8-10 reps in week 3 of your 8th cycle?
[/quote]