This is in reference to Deadlift 531...Is it really necessary to take off 10% 1RM? My current max is 473, 90% of that is 425. Now according to the 531 method I won't be attempting 473-ish for about 5 months, is it correct?
531 Squat/OHP percentages are fine with me, Bench will continue with Conjugate Method for a while longer...
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Thread: 531 Deadlift Question
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07-14-2011, 03:14 AM #1
531 Deadlift Question
Strength is more useful than weakness.
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07-14-2011, 04:48 AM #2
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07-14-2011, 05:09 AM #3
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07-14-2011, 05:40 AM #4
So it would look something like this?
Using COBBER's numbers his max weeks would look like this...
Month 1 - Max reps @ 405 (90% of 473 = ~425 | 95% of ~425 = ~405)
Month 2 - Max reps @ 415 (~95% of 435)
Month 3 - Max reps @ 425 (~95% of 445)
Month 4 - Max reps @ 435 (~95% of 455)
Month 5 - Max reps @ 445 (~95% of 465)
After 5 months he is repping 445 for a PR. 445 is ~95% of 465. But, theoretically if he makes 5 or 6 reps with 445 his actual new 1RM max would be closer to 500.
To summarize...
Actual 1RM @ Month 1 = 473
Actual 1RM @ Month 5 = ~500 ?
Am I completely misunderstanding the program or is that correct?Last edited by jbealsrmt; 07-14-2011 at 05:53 AM.
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07-14-2011, 05:43 AM #5
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07-14-2011, 06:10 AM #6
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07-14-2011, 08:29 AM #7
- Join Date: Nov 2001
- Location: Boston, Massachusettes
- Posts: 7,084
- Rep Power: 8238
No that's the jist of it. When you start light enough the first phase your 5/3/1+ week you can be hitting as many as 8-10 reps. I've come close to 20 on my 5+ week in phase one before, it will differ from person to person base don where they are stronger technically and muscularly. For example I progressed well on deadlifts but overhead press was rough even with the 5 lb increments.
Now when you look at a full year liad out and see how slowly it has you actually progress it doesn't look that impressive, but if you were to not stall for 12 straight months you would add somewhere between 80-120 lbs to your squat and deadlift as well as 25-50 lbs on your overhead press and bench press. Adding 185-290 lbs to your raw powerlifting total is huge and if you are doing the conditioning work and eating for it as well your physique will deifnitly reflect these gains.
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07-14-2011, 08:34 AM #8
ALWAYS START LIGHTER than you think you need. The program is set up for long term gains, not an "8 week deadlift fix".
And secondly, I would not suggest doing conjugate method for bench and 5/3/1 for everything else. The conjugate method is designed to work as one whole system, not just for bench. If your going to use 5/3/1 go all in.
Now, I am not saying you need to throw away everything you do with the conjugate method. A sample bench day could look like this...
Bench 5/3/1
2-Board Close Grip, work to heaviest set of 8, rest 2min and try to match it
Lat work - Pulldowns or Chin Ups
Shoulder work
MY 2 CENTS is to go with 5/3/1 for everything. But you do what you feel is best for you.
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07-14-2011, 08:57 AM #9
- Join Date: Mar 2010
- Location: Sarasota, Florida, United States
- Posts: 3,208
- Rep Power: 2692
This
I have made a few 15lb jumps though. I never used to pull conventional (started pulling conventional when I started strongman, which was when I started 5/3/1 as well) so I have been absolutely destroying the reps. Like on 5/3/1 week getting 8+, so I have made a few 15lb jumps, still destroying it though.
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07-14-2011, 09:14 AM #10
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07-14-2011, 03:31 PM #11
My bench went from 275 to 297+ in about 10ish weeks, haven't done wide grip for 5 weeks now so it may have gone up more. What i'm going to do is go back to wide grip next week and see where im at. If I hit over 300 I will continue with the conjugate method but if i've stalled i'll change to 531. My bench really responds when trained over 90%.
Cheers brah, I am keen to use 531 for bench but want to milk these gains as much as I can. Have people had good results using Bench531?Strength is more useful than weakness.
█──█ U Sqwot m8 █──█
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07-14-2011, 03:52 PM #12
I used 435 for my 90% when I had pulled 515 with straps tho. For those who are following 5/3/1 do you guys go all out on deadlift or any other lift or do you leave 1-2 reps in the tank? I know Wendler says to choose your battles but I don't want to half ass it. I was thinking of maybe going all out one week, the next leaving 2 reps in the tank etc.
How much back work do you guys do? Do you keep it heavy?
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07-14-2011, 04:05 PM #13
In my 10 cycles I basically never used the "all out on the last set" stuff. Basically the way I do it is, I'll do 85% for 5 in week 1, 90% for 3 (I've done 5 once or twice if I'm feeling good), and I do the 95% for 2-3 reps almost every time.
And, my 5 rep sets on deadlift have gone up 85 pounds. Squat 5 rep sets have gone up 35 pounds. Bench 5 reps is up 20-25 pounds.
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07-14-2011, 04:27 PM #14
be patient. i worked off a 415 and 425 deadlift 1rm, but at my last comp i hit 530. go exactly with what is suggested.
2-1 Amateur Muay Thai Fighter
1200 Total @ 178.4 Lbs.
Powerlifter: Best Lifts @ 181 / Goals
Strict OHP 200 (01/06/12) / 215
Squat 405 (01/27/13) / 450
Bench 290 (11/11/12) / 300
Deadlift 530 (07/09/11) / 560
IG: CheekyKuntBrah
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07-14-2011, 04:43 PM #15
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07-14-2011, 05:33 PM #16
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07-14-2011, 05:42 PM #17
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07-14-2011, 06:11 PM #18
i agree, but the problem is when you are on month 5 of the program, and you're doing reps with 90% of your 1RM, chances of injury are higher than going for heavy singles. Early in the program is fine to do reps.
Also, you can improve your strength by doing it this way, and you still work your conditioning somewhat with the 5 rep sets. If a contest was coming up, i'd probably get away from 5/3/1 and do more rep based work.
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07-14-2011, 06:28 PM #19
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07-14-2011, 06:36 PM #20
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07-14-2011, 07:20 PM #21
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07-14-2011, 07:33 PM #22
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07-14-2011, 08:09 PM #23
Just came back from 531 DL (wave 2). After my final set I did 5x10@50% Deficit DL, I thought it was going to be easy so i started at 60% but that's really pushing it so switched to 50%.
My advice, start at 5x10@50% and build up to 60% over a few weeks. Feel the burn haha.Strength is more useful than weakness.
█──█ U Sqwot m8 █──█
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07-14-2011, 08:11 PM #24
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07-14-2011, 08:13 PM #25
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07-14-2011, 08:24 PM #26
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07-14-2011, 08:25 PM #27
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07-14-2011, 08:27 PM #28
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07-14-2011, 10:26 PM #29
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07-15-2011, 09:06 AM #30
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
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- Posts: 5,645
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531 is more for pure strength while 531 for PL is more focused on someone who plans to compete in a meet. Asides from the singles, another big difference is that it is actually in a 351 format where the 4 weeks are laid out like: Heavy(3)/Medium(5)/Heavy(1)/Light(deload).
If you are doing 531 now and seeing continual strength gains, I wouldn't bother switching anything. If it ain't broke, don't fix itCeler, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
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