I don’t undestand something about the 531 system - If on the main lifts I hit the target weight/reps for this week, but let’s say one of them I fail (maybe because this day I’m not in a good condition), what do I do next week?
I proceed as prescribed for this week, or
I proceed only for the successful lift, the other one I repeat the targets from last cycle?
If this happens at the end of the cycle, not hitting the PR for the lift, I understand that in the next cycle I repeat for this lift, rest I upgrade.
Yea same as any other program worth the paper it’s written on, a reset, adjust weight used, still works the muscle but it’s a time to check form etc which might help push through when your up at that weight again
You shouldnt really fuck yourself so far that you cant even hit the target.
In the OG version, your TMs should be that your 5-3-1 week top sets are closer to like 10-8-6. If you are actually failing a 3 on a 90% week, there is something wrong with the math.
If doing 5s Pro, its the same thing, you only leave the reps in the tank for the first two weeks, and MAYBE someday you struggle on the last fiver of 95% week, but Wendler seems to like the idea of all reps being full speed and crisp as fck.
Lets say you pick the correct TMs… so your first cycle of 531 weeks, doing AMRAPS would be like 10-8-6, or you do a 5s Pro, and just leave 5 reps in the tank the first week, 3 the next and 1 the last week.
You do this and increase TMs for 3 cycles… Then you do 2 cycles back. Then 3 forward and 2 back. So basically, not counting deloads, you would only actually progress in the TMs once every 9 weeks.
If you have set it all up correctly, i just dont see how the hell did you end up from doing 10-8-6, reseting correctly, to not being able to hit the minimum reps.
Even on a shit day when feeling bad, you might lose a rep or two, but thats why there is a TM. The TM accounts for those days. The correct TM means that you will always be doing more reps than the minimum, so even on the worst day of your life, you would be able to just go easy, do the minimum and GTFO.
If all the other lifts are fine according to this, just deload the failed lift for a week, and then just test a correct TM.
In Beyond he offers a plan in which you work up to a TM and AMRAP it or keep on working up to 105%,110%, 115%… That should kinda give you some insight on what an actual TM should look like cuz if you failed a set for minimum reps, you most definetly wouldnt be able to AMRAP a TM, or work up to like 110% on a regular training day. Which means - the TMs are too heavy.
In all the latest info, Wendler seems to be supporting the idea that a TM is somewhere around a strong, crisp fiver. Not a 5 rep max. But a STRONG and explosive FIVE. So id say if testing to the max, the TM is somewhat of a 7 rep max.
Now, if understand correctly, by failing the minimum reps, you kind of also mean that you top set was done with something that should have been the TM of which the set is calculated or even heavier. That would explain how you failed.
When I used 531 this was what I struggled with as well. At that time Jim hadn’t really put out best practices for managing your training max. Luckily, there is now a boatload of info as to how to solve this problem.
First off, if matters under what context you failed to reach minimum reps. If you were running on 4 hours of sleep and also had the flu, its understandable that you may have some issues. However, setting your TM properly is to ensure that on days like that, you can get into the gym and hit the minimum reps, and get out.
Generally speaking, you should be able to perform AT LEAST 3 reps with a 90% Training Max. This means that on your 531 week, you should be able to get 5 reps on your 1+ set without any untoward effort. Assuming you aren’t overly tired, sick or fatigued. If you are consistently struggling with your PR sets, its probably time to test or reset your TM. A 10% drop was already suggested, which I think its a solid starting point, you probably would be better off doing 15%. Another benchmark could be if you only hit 3 reps on your 1+ set. That could be your new TM.
Which program or book are you using to program out of?
Based on your advices I think I didn’t set properly my training max. I am new to the system, doing second cycle, and the problematic lift is the bench where I was close to not make it.
Basically, I started working more on strength quite recently at 45, and after experimenting with different approaches I jumped on 531. It seems I just didn’t measure properly TM but took some rough assessment.
I am working mainly with 531 Forever, have read Beyond as well.