[quote]Spock81 wrote:
Do you guys ever have issues with not being able to do more then the prescribed reps on the all out sets?? I am thinking I should stick with the same maxes for another cycle until I can add some reps… [/quote]
I have found that repeating a cycle with the same weight does not really help much. It usually takes more than a month to increase your reps on a given weight so by repeating your likely to get the same as the last month. The best method is to keep progressing until you can’t get the minimum reps then reset your max to 90% again. After resetting you should get at least 6 months or more until this happens again. If it happens before 6 months or so consider resetting to 85%.
Jim had mentioned it on Elite, but in case you guys didn’t see it, 5/3/1 is now up on Amazon and nothing would make the bearded man happier than some reviews from the T-Nationers kickin’ ass with 5/3/1.
[quote]twarren777 wrote:
Jim or anyone with comment,
I am currently doing the BBB but for the other two exercises using EDT style training.
Example
Push press 5/3/1
DB seated press and chins EDT for 15 minutes @ 5 reps each set.
I am 50 years old @ 245lbs and think that the no rest is helping to get some cardio but do you think it will help increase or hurt overall strength?
Monday workout,
Push Press 145x3, 155x3, 175x8
DB seated press 55 lbs & chins 70lbs less BW (weight assisted due too weak chinning) in 15 minutes 60 reps total
Tuesday workout,
Box squat 145x3, 165x3, 195x10
Box squat 135 lbs & single leg curls (for hammies) 90 lbs for 52 reps total in 15 minutes.
Just want some opinions please.[/quote]
I’m sure that would work. Just don’t burn yourself out… the back-off sets are supposed to be light and non-taxing to your nervous system. Just get some volume in.
Personally, I would do the program as written and maybe just focus more on the conditioning at the end.
[quote]Spock81 wrote:
Do you guys ever have issues with not being able to do more then the prescribed reps on the all out sets?? I am thinking I should stick with the same maxes for another cycle until I can add some reps… [/quote]
I have found that repeating a cycle with the same weight does not really help much. It usually takes more than a month to increase your reps on a given weight so by repeating your likely to get the same as the last month. The best method is to keep progressing until you can’t get the minimum reps then reset your max to 90% again. After resetting you should get at least 6 months or more until this happens again. If it happens before 6 months or so consider resetting to 85%.[/quote]
Okay, thanks for the advice.
It just gets so frustrating. In my head before my final set I am like “OK, KILL IT!! Leave NOTHING IN THE TANK!!”
I picture myself being totally awesome and then I just barely make my 3 or whatever and then I get pissed at myself for not living up to the awesome person inside my head, haha.
WELLLL I guess it could be worse, I could be lazy and unmotivated…
Currently in the delaod week after 11 cycles without a reset. My rep maxes don’t indicate a “required” reset yet, but I feel I am getting close. I plan to run through cycle 12 before I decide for sure.
My training max will have increased 120lbs for lower body and 60lbs for upper. I’m thinking split the difference and reduce training max by 60lbs and 30lbs respectively.
Taking my rep max * 90% will not result in much of a reset.
How far back do you all reset after a long run without one?
I’m pretty sure this question have already been asked, but i’ve searched and can’t find the answer:
I’m gona start the program next week and i’ve passed this week trying to find my 1RM.
For that purpose I used the formula in 5/3/1 ebook:
WEIGHT x REPS x 0.333 + WEIGHT = 1RM
So, lets say i think my 1RM for Military press is 65pounds, I take 85% (=55.25pounds) and try to make as much possible reps that I can. I’ve done 3 reps.
Going back to the formula:
55.25 x 3 x 0.333 + 55.25 = 110pounds
I take 90% of my 1 RM to start = 99.5 pounds
Ok now lets try week 1:
5reps x (0.65x99.5)= 64.5pounds
5reps x (0.75x99.5)= 74.6 pounds
5reps+ x (0.85x99.5)= 84.75 pounds
And there is the problem: How can I do 5reps x 84.75 pounds but when I was trying to find my 1RM I was only abble to lift 3reps x 55pounds?
I’m pretty sure this question have already been asked, but i’ve searched and can’t find the answer:
I’m gona start the program next week and i’ve passed this week trying to find my 1RM.
For that purpose I used the formula in 5/3/1 ebook:
WEIGHT x REPS x 0.333 + WEIGHT = 1RM
So, lets say i think my 1RM for Military press is 65pounds, I take 85% (=55.25pounds) and try to make as much possible reps that I can. I’ve done 3 reps.
Going back to the formula:
55.25 x 3 x 0.333 + 55.25 = 110pounds
I take 90% of my 1 RM to start = 99.5 pounds
Ok now lets try week 1:
5reps x (0.65x99.5)= 64.5pounds
5reps x (0.75x99.5)= 74.6 pounds
5reps+ x (0.85x99.5)= 84.75 pounds
And there is the problem: How can I do 5reps x 84.75 pounds but when I was trying to find my 1RM I was only abble to lift 3reps x 55pounds?
Am I missing something?
[/quote]
Thats one thing I don’t like about equations. They’re too…how do I put it…mathamatical.
Anyways, I think you should go with the other suggestion to find 90% of your 1RM, which is to find your 4 rep max, which should basically equal your 90% of your 1RM. Simple and effective.
I’m pretty sure this question have already been asked, but i’ve searched and can’t find the answer:
I’m gona start the program next week and i’ve passed this week trying to find my 1RM.
For that purpose I used the formula in 5/3/1 ebook:
WEIGHT x REPS x 0.333 + WEIGHT = 1RM
So, lets say i think my 1RM for Military press is 65pounds, I take 85% (=55.25pounds) and try to make as much possible reps that I can. I’ve done 3 reps.
Going back to the formula:
55.25 x 3 x 0.333 + 55.25 = 110pounds
I take 90% of my 1 RM to start = 99.5 pounds
Ok now lets try week 1:
5reps x (0.65x99.5)= 64.5pounds
5reps x (0.75x99.5)= 74.6 pounds
5reps+ x (0.85x99.5)= 84.75 pounds
And there is the problem: How can I do 5reps x 84.75 pounds but when I was trying to find my 1RM I was only abble to lift 3reps x 55pounds?
Am I missing something?
[/quote]
FYI: the formula is Weight x Reps x .0333 + Weight = Estimated 1RM
I’m pretty sure this question have already been asked, but i’ve searched and can’t find the answer:
I’m gona start the program next week and i’ve passed this week trying to find my 1RM.
For that purpose I used the formula in 5/3/1 ebook:
WEIGHT x REPS x 0.333 + WEIGHT = 1RM
So, lets say i think my 1RM for Military press is 65pounds, I take 85% (=55.25pounds) and try to make as much possible reps that I can. I’ve done 3 reps.
Going back to the formula:
55.25 x 3 x 0.333 + 55.25 = 110pounds
I take 90% of my 1 RM to start = 99.5 pounds
Ok now lets try week 1:
5reps x (0.65x99.5)= 64.5pounds
5reps x (0.75x99.5)= 74.6 pounds
5reps+ x (0.85x99.5)= 84.75 pounds
And there is the problem: How can I do 5reps x 84.75 pounds but when I was trying to find my 1RM I was only abble to lift 3reps x 55pounds?
Am I missing something?
[/quote]
You are way too smart to do 5-3-1…you need to do a high rep, high frequency smolov based routine incorporating westside principles on days that are divisible by 3 when the earth is at a 98 degree tilt towards alpha centari approaching the vernal equinox with a 5 miles ceiling and a nimbulostratus cloud cover at 98% humidity, 5 degree dew point, and about 50% chance of rain. All other days should be spent hill sprinting.
For fucks sake man, just go figure out ABOUT how much you can 1RM and base your numbers on that. This is weightlifting, not rocket surgery.
You are way too smart to do 5-3-1…you need to do a high rep, high frequency smolov based routine incorporating westside principles on days that are divisible by 3 when the earth is at a 98 degree tilt towards alpha centari approaching the vernal equinox with a 5 miles ceiling and a nimbulostratus cloud cover at 98% humidity, 5 degree dew point, and about 50% chance of rain. All other days should be spent hill sprinting.
For fucks sake man, just go figure out ABOUT how much you can 1RM and base your numbers on that. This is weightlifting, not rocket surgery.[/quote]
[quote]LA wrote:
Currently in the delaod week after 11 cycles without a reset. My rep maxes don’t indicate a “required” reset yet, but I feel I am getting close. I plan to run through cycle 12 before I decide for sure.
My training max will have increased 120lbs for lower body and 60lbs for upper. I’m thinking split the difference and reduce training max by 60lbs and 30lbs respectively.
Taking my rep max * 90% will not result in much of a reset.
How far back do you all reset after a long run without one?
LA[/quote]
I would go with 5th or 6th cycle training max and work back up.
[quote]LA wrote:
Currently in the delaod week after 11 cycles without a reset. My rep maxes don’t indicate a “required” reset yet, but I feel I am getting close. I plan to run through cycle 12 before I decide for sure.
My training max will have increased 120lbs for lower body and 60lbs for upper. I’m thinking split the difference and reduce training max by 60lbs and 30lbs respectively.
Taking my rep max * 90% will not result in much of a reset.
How far back do you all reset after a long run without one?
LA[/quote]
I would go with 5th or 6th cycle training max and work back up.[/quote]
Interesting… my thoughts were leading me toward cycle 7… a big reset in my mind. But I started very light, and it worked. So when it comes time to reset, I will reset to a cycle or 2 lighter than I think I need…
[quote]Spock81 wrote:
Do you guys ever have issues with not being able to do more then the prescribed reps on the all out sets?? I am thinking I should stick with the same maxes for another cycle until I can add some reps… [/quote]
I have found that repeating a cycle with the same weight does not really help much. It usually takes more than a month to increase your reps on a given weight so by repeating your likely to get the same as the last month. The best method is to keep progressing until you can’t get the minimum reps then reset your max to 90% again. After resetting you should get at least 6 months or more until this happens again. If it happens before 6 months or so consider resetting to 85%.[/quote]
Not sure I agree…
For dieting i’ve just kept the same weights on the cycle and aimed to increase reps. I did two cycles where I broke my previous PR every session, this cycle (Cycle 3) has been hit and miss. Sometimes I equalled a PR, sometimes was a rep or two under and some I broke by 1-2 reps. In effect i’m down 15lbs and my strength is the same as it was before the diet started.
using a bastardized version of 5/3/1 example of my last cycle for incline press
WEEK 1- 135x5 225x5 275x 5 295x5 315x5
WEEK 2-135x5 225x3 295x3 315x3 335x3
WEEK 3-135x5 225x3 275x1 315x1 335x1 365x1
WEEK 4-135x5 185x5 225x5 275x5
basically work up for max in that rep range using 20 to 30 pound increments core lifts might seem strange front box squat(parallel) incline barbell press pullups(done between incline press sets) and trap bar deadlift chose these as they make me feel strong and pain free lift 3 days a week max effort front box squat, max effort incline, max effort tbdl with some rep upper mixed in on that day working in hills 2-3 times a week and plannig on starting mma practice again things might change due to the new stresses but will wait to see how bidy adapts. like original 5/3/1 but just felt i needed something different most important thing is i learned from it learned value of deloading, switching rep range and thinking simple and doing what works for you many dont like front squat as max effort however it allowed me to squat pain free, made hip and leg drive stronger and more explosive and saw huge increase in strength front squat went from 275 to 455 in less then a year. first time i used the box i felt pinned under 315. last week hit 455 off the box(= to my best free front squat) if it works dont fuck with it 5/3/1 is great and although i dont use that exact program any more it changed the way i set up programs now
Hey there folks, I’m in my 3rd week of my 1st cycle, and have a feeling that of the 3 lifts I’m doing, deadlift and bench may be a tad high (with regards to training maxes) based on the reps I’ve been getting and comparing them to others on this site.
I took 90% of my maxes for that, but am just not getting the reps in that I’ve seen, however I’m still getting more than the prescribed (Bench was 6 and then 5, deadlift was 8 and 6 and then 1 (admittedly having a bad day after my birthday weekend).
Should I just ride it out until I stall, and hope that over the next month or two as I get stronger the reps will increase despite the weight going up, or should I just drop the training max further for the next cycle?
I know I’m making progress, and it is still very early days, but my concern is I’ll stall out too early?
Military has been great, as a comparison I’ve gotten 10 reps for both weeks so far.
I haven’t been doing squats, just power cleans from the hang and some hamstring work whilst I resolve a knee issue.
[quote]Spock81 wrote:
Do you guys ever have issues with not being able to do more then the prescribed reps on the all out sets?? I am thinking I should stick with the same maxes for another cycle until I can add some reps… [/quote]
I have found that repeating a cycle with the same weight does not really help much. It usually takes more than a month to increase your reps on a given weight so by repeating your likely to get the same as the last month. The best method is to keep progressing until you can’t get the minimum reps then reset your max to 90% again. After resetting you should get at least 6 months or more until this happens again. If it happens before 6 months or so consider resetting to 85%.[/quote]
Okay, thanks for the advice.
It just gets so frustrating. In my head before my final set I am like “OK, KILL IT!! Leave NOTHING IN THE TANK!!”
I picture myself being totally awesome and then I just barely make my 3 or whatever and then I get pissed at myself for not living up to the awesome person inside my head, haha.
WELLLL I guess it could be worse, I could be lazy and unmotivated…[/quote]
I’ve reset a couple times. I have found, at least for me, to set back 2 or 3 months. so decrease your training maxes 20-30lbs for squat and dead, and 10-15lbs for bench and military. I don’t bother retesting. I find stepping back like this lets me build up the reps quite nicely.
