Has anyone had success doing set 1, set 2, set 3 AMRAP, set 2, set 1 AMRAP? I’d seen that modification somewhere and am contemplating trying it for squat; going balls out on sets 3 and 5 and eliminating the squat assistance. I haven’t received anything from it and just get bored with it, even when switching up exercises. I have stuck to doing squat assistance on deadlift day religiously, as I feel it helps me maintain form. Figure I’ll try out this method this next cycle, but figured I’d query to see if anyone has used it with success.
[quote]METAL VIPER wrote:
Has anyone had success doing set 1, set 2, set 3 AMRAP, set 2, set 1 AMRAP? I’d seen that modification somewhere and am contemplating trying it for squat; going balls out on sets 3 and 5 and eliminating the squat assistance. I haven’t received anything from it and just get bored with it, even when switching up exercises. I have stuck to doing squat assistance on deadlift day religiously, as I feel it helps me maintain form. Figure I’ll try out this method this next cycle, but figured I’d query to see if anyone has used it with success.[/quote]
Yes I do it on overhead press sometimes, Jim mentioned it in some article on this site. Its worth trying for every lift except deadlift probably, good substitute for BBB and quick since its just 2 extra sets after the main.
[quote]Teddy057 wrote:
[quote]tuper06 wrote:
[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]
Wow, you must have started REALLY light. I had to reset somewhere around my 6th cycle when I first started. But hey, do whatever works.
[quote]tuper06 wrote:
[quote]Teddy057 wrote:
[quote]tuper06 wrote:
[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]
Wow, you must have started REALLY light. I had to reset somewhere around my 6th cycle when I first started. But hey, do whatever works.
[/quote]
Yeah, I started REALLY light… Might actually bump up my 9th cycle to 15 lbs on bench/military, and 30 on deadlift/squat instead of the recommended 5/10 split Wendler prescribes. I definitely feel that starting light could really help me focus on near perfect form for most of the lifts, which was pretty good.
[quote]METAL VIPER wrote:
Has anyone had success doing set 1, set 2, set 3 AMRAP, set 2, set 1 AMRAP? I’d seen that modification somewhere and am contemplating trying it for squat; going balls out on sets 3 and 5 and eliminating the squat assistance. I haven’t received anything from it and just get bored with it, even when switching up exercises. I have stuck to doing squat assistance on deadlift day religiously, as I feel it helps me maintain form. Figure I’ll try out this method this next cycle, but figured I’d query to see if anyone has used it with success.[/quote]
hmm, this sounds like a fun idea. I might do this for my next cycle!
Yeah it’s pretty good. Kinda fun too for some reason. Volume work without the daunting aspect of BBB. I do it for my front squat at the moment(I don’t back squat anymore but I did do the same thing when I did). I used to do it for everything but I feel it detracts too much from my dips on press day, my assistance work on bench day is incline bench so I don’t want any more pushing there and I just finished up with BBB for deadlifts so I might incorporate it there.
But yeah, long story short it’s a pretty cool wsy to hit weight and rep records
[quote]Teddy057 wrote:
[quote]tuper06 wrote:
[quote]Teddy057 wrote:
[quote]tuper06 wrote:
[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]
Wow, you must have started REALLY light. I had to reset somewhere around my 6th cycle when I first started. But hey, do whatever works.
[/quote]
Yeah, I started REALLY light… Might actually bump up my 9th cycle to 15 lbs on bench/military, and 30 on deadlift/squat instead of the recommended 5/10 split Wendler prescribes. I definitely feel that starting light could really help me focus on near perfect form for most of the lifts, which was pretty good. [/quote]
I, too, started really light and only reset the DL on my 12th cycle, MP on my 16th cycle, SQ hasn’t needed a reset yet (only on cycle 8) BP not reset yet (cycle 18) I started light due to injury history (DL & BP).
I started using the front squat (sorry Jim!) to get me back in the groove.
DL started with +5kg then dropped to +2.5kg each cycle now.
SQ is currently +5kg each cycle, but feels like it won’t be long before I drop that to +2.5kg
MP & BP, due to injuries and total lack of strength I go +1.25kg per cycle (I have my own 0.625kg discs)
Th only thin I have done is, at the first cycle of the year (i.e. after Christmas) I repeat the previous cycle.
Current Trmaxes:
MP 65kg
DL 187.5kg (got 205 before Christmas)
BP 97.5kg
SQ 125kg
I started my 9th cycle today, and because of time constraints I did mp and deadlift together. On my 3rd set of 5 for both mp and deadlift, I only managed 4 reps. So Im curious as to what everyone would recommend I do:
- Chalk it up to an off day and see how the rest of the week goes. (Felt weak today)
- Cut poundage increase to 2.5 for upper body lifts, and 5 for lowerbody lifts, and start the cycle over
- Recalculate training maxes base on reps and poundages from last set of 5/3/1 week from previous cycle
Been doing 4 day week split, Mon mp, Tues, dl, Thurs, bp, Fri squat with bodyweight template for assistance with at least 75 reps. Only do prescribed reps reps in the last set of 5 and 3 weeks, and 1 to 2 additional reps in the last set of the 5/3/1 week
Thanks in advance,
Knate
[quote]knatetheblade wrote:
I started my 9th cycle today, and because of time constraints I did mp and deadlift together. On my 3rd set of 5 for both mp and deadlift, I only managed 4 reps. So Im curious as to what everyone would recommend I do:
- Chalk it up to an off day and see how the rest of the week goes. (Felt weak today)
- Cut poundage increase to 2.5 for upper body lifts, and 5 for lowerbody lifts, and start the cycle over
- Recalculate training maxes base on reps and poundages from last set of 5/3/1 week from previous cycle
Been doing 4 day week split, Mon mp, Tues, dl, Thurs, bp, Fri squat with bodyweight template for assistance with at least 75 reps. Only do prescribed reps reps in the last set of 5 and 3 weeks, and 1 to 2 additional reps in the last set of the 5/3/1 week
Thanks in advance,
Knate
[/quote]
Heres what I would do:
- Reset back to 90% of your current training maxes
- Push for as many reps as possible on ALL of the final sets
- Change your assistance template, start using some weights and not bodyweight for everything
[quote]knatetheblade wrote:
I started my 9th cycle today, and because of time constraints I did mp and deadlift together. On my 3rd set of 5 for both mp and deadlift, I only managed 4 reps. So Im curious as to what everyone would recommend I do:
- Chalk it up to an off day and see how the rest of the week goes. (Felt weak today)
- Cut poundage increase to 2.5 for upper body lifts, and 5 for lowerbody lifts, and start the cycle over
- Recalculate training maxes base on reps and poundages from last set of 5/3/1 week from previous cycle
Been doing 4 day week split, Mon mp, Tues, dl, Thurs, bp, Fri squat with bodyweight template for assistance with at least 75 reps. Only do prescribed reps reps in the last set of 5 and 3 weeks, and 1 to 2 additional reps in the last set of the 5/3/1 week
Thanks in advance,
Knate
[/quote]
I would see how the rest of the cycle goes. It may have just been an off day. If you still don’t get the prescribed number of reps on week 2, then you might want to drop the weight a little for week 3, do the deload week, and either:
A) Repeat the cycle and see if you get better or
B) Recalculate your 1RM, take 90%, and start a new cycle with that.
I would probably do option B. It sounds like either way you’re getting close to having to reset some lifts.
You might also want to change up your assistance work if you’ve been doing the same stuff for all 9 cycles. I’ve been doing Triumvirate for about 7 cycles and I think I’m ready for a change.
[quote]Teddy057 wrote:
[quote]tuper06 wrote:
[quote]Teddy057 wrote:
[quote]tuper06 wrote:
[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]
Wow, you must have started REALLY light. I had to reset somewhere around my 6th cycle when I first started. But hey, do whatever works.
[/quote]
Yeah, I started REALLY light… Might actually bump up my 9th cycle to 15 lbs on bench/military, and 30 on deadlift/squat instead of the recommended 5/10 split Wendler prescribes. I definitely feel that starting light could really help me focus on near perfect form for most of the lifts, which was pretty good. [/quote]
I wouldn’t. If it is working, then why bother changing?
[quote]Chris87 wrote:
[quote]knatetheblade wrote:
I started my 9th cycle today, and because of time constraints I did mp and deadlift together. On my 3rd set of 5 for both mp and deadlift, I only managed 4 reps. So Im curious as to what everyone would recommend I do:
- Chalk it up to an off day and see how the rest of the week goes. (Felt weak today)
- Cut poundage increase to 2.5 for upper body lifts, and 5 for lowerbody lifts, and start the cycle over
- Recalculate training maxes base on reps and poundages from last set of 5/3/1 week from previous cycle
Been doing 4 day week split, Mon mp, Tues, dl, Thurs, bp, Fri squat with bodyweight template for assistance with at least 75 reps. Only do prescribed reps reps in the last set of 5 and 3 weeks, and 1 to 2 additional reps in the last set of the 5/3/1 week
Thanks in advance,
Knate
[/quote]
Heres what I would do:
- Reset back to 90% of your current training maxes
- Push for as many reps as possible on ALL of the final sets
- Change your assistance template, start using some weights and not bodyweight for everything[/quote]
Good advice, but only because I had success with similar changes.
[quote]TheDudeAbides wrote:
[quote]Chris87 wrote:
[quote]knatetheblade wrote:
I started my 9th cycle today, and because of time constraints I did mp and deadlift together. On my 3rd set of 5 for both mp and deadlift, I only managed 4 reps. So Im curious as to what everyone would recommend I do:
- Chalk it up to an off day and see how the rest of the week goes. (Felt weak today)
- Cut poundage increase to 2.5 for upper body lifts, and 5 for lowerbody lifts, and start the cycle over
- Recalculate training maxes base on reps and poundages from last set of 5/3/1 week from previous cycle
Been doing 4 day week split, Mon mp, Tues, dl, Thurs, bp, Fri squat with bodyweight template for assistance with at least 75 reps. Only do prescribed reps reps in the last set of 5 and 3 weeks, and 1 to 2 additional reps in the last set of the 5/3/1 week
Thanks in advance,
Knate
[/quote]
Heres what I would do:
- Reset back to 90% of your current training maxes
- Push for as many reps as possible on ALL of the final sets
- Change your assistance template, start using some weights and not bodyweight for everything[/quote]
Good advice, but only because I had success with similar changes.[/quote]
I’ll make the appropriate changes.
Thanks again for the help,
Knate
[quote]knatetheblade wrote:
[quote]TheDudeAbides wrote:
[quote]Chris87 wrote:
[quote]knatetheblade wrote:
I started my 9th cycle today, and because of time constraints I did mp and deadlift together. On my 3rd set of 5 for both mp and deadlift, I only managed 4 reps. So Im curious as to what everyone would recommend I do:
- Chalk it up to an off day and see how the rest of the week goes. (Felt weak today)
- Cut poundage increase to 2.5 for upper body lifts, and 5 for lowerbody lifts, and start the cycle over
- Recalculate training maxes base on reps and poundages from last set of 5/3/1 week from previous cycle
Been doing 4 day week split, Mon mp, Tues, dl, Thurs, bp, Fri squat with bodyweight template for assistance with at least 75 reps. Only do prescribed reps reps in the last set of 5 and 3 weeks, and 1 to 2 additional reps in the last set of the 5/3/1 week
Thanks in advance,
Knate
[/quote]
Heres what I would do:
- Reset back to 90% of your current training maxes
- Push for as many reps as possible on ALL of the final sets
- Change your assistance template, start using some weights and not bodyweight for everything[/quote]
Good advice, but only because I had success with similar changes.[/quote]
I’ll make the appropriate changes.
Thanks again for the help,
Knate[/quote]
I’d do 3 but not the rest. See how the rest of the cycle goes before resetting. I also don’t think you need to push the reps on the final sets of everything. In general, I’ve had good luck pushing the 3 week and the 5/3/1 week, as Jim suggests. Pushing the 5 week doesn’t do much for me except make me really, really sore.
[quote]CWTERRY wrote:
Two questions. Instead of basing all percents off 90%, why not just do the calculations ahead of time. What I mean is, instead of saying that a set is say, three reps with ninety percent of ninety percent, why not just say eighty-one percent of your max? It works out to the same thing, but you only need to make one calculation, not two.
Second question, are rack partials/board presses done with 5/3/1 training,and if so, how? Thanks.[/quote]
You could do that, but I see 2 advantages with doing it the Wendler way. The first is that I think it’s easier to remember 85%/90%/95% than it is to remember 76.5%/81%/85.5%. The second is that say you want to drop your training maxes by 15-20% instead of 10%. You can still just use 85%/90%/95% of that instead of coming with your own percentages.
Not a big deal I guess, but I like things simple.
EDIT
Sorry I was reading through the old posts lol.
So today was shoulder press day. Got a new rep PR! I’ve changed things up a little based on some things that I’ve heard in this thread and I’m curious to see how it affects my progress.
After my set of 5+ at 85%, I ramped back down and did AMRAP at 65%.
I did a set of chins between every set of shoulder press.
And I did BBB bench press for one of my assistance exercises. I’m gonna do BBB shoulder press on bench press day.
Also, I got to listen to some guy who works at my gym tell me how to train abs on this Chuck Norris Total Gym imitation piece of crap. He said I could use that thing, this other machine that’s meant for your obliques, and do some leg presses and I would have a complete workout in that would leave me feeling extremely sore the next day. Oh yeah, he had about a 55 inch waist and didn’t look like he worked out at all. I politely said “thanks for your help” and went back to whatever I was doing. Well that’s my rant for today.
I wanted to thank Jim. Hands down the best program I have ever used. This may seem crazy but Iâ??ve done the program exactly as Jim wrote it!
Bench was 185 x 1 Now 225 x 3
Squat was 225 x .5 (who knew you could actually got to parallel) now 285 x 1
Military was 95 x 2 now 145 x 1
Deadlift was 225 x 3 now 335 x 2
I like to think I’m moving north towards vag somewhere south of knee
Blah
bump
Squat sucked today.
Bench sucked this week too. My progress on bench is pretty terrible, but it’s still graaaddddually going up so I guess I’ll live. It just blows when you get less reps on a weight than you did 4 months ago.
[quote]tuper06 wrote:
bump
Squat sucked today.
Bench sucked this week too. My progress on bench is pretty terrible, but it’s still graaaddddually going up so I guess I’ll live. It just blows when you get less reps on a weight than you did 4 months ago. [/quote]
I definitely feel you there. Everything is moving well except for my squat and it’s pissing me off