Another 5-3-1 Question

[discdoggie]

So I'm in my second week of the program. On set #3 of the Main Lift, we're to do AMRAP, right? On the other 3 lifts I'n able to get a bunch extra out, but what if on Military days I'm lucky to get even just the prescribed amount out? I probably estimated my 1RM too high, yes? What should I do? Go back and re-set it, or continue as is until I stall or fail to even get the prescribed reps out? Or what?


Link to my 5-3-1 training. Thanks.

http://forum.bodybuilding.com/showth...hp?t=138982743

[JRT6]

Yes you need to reset your estimated max if the weight it too hard. If you don't have a rep in the tank on most of the sets you won't be able to complete the program. I really like the Juggernaut Method which is the same set up. I found the first cycle ( 5 sets of 10) to be easy so I went a higher percentage and about three weeks later got crushed. It's better to under estimate the max/

[discdoggie]

Yes you need to reset your estimated max if the weight it too hard. If you don't have a rep in the tank on most of the sets you won't be able to complete the program. I really like the Juggernaut Method which is the same set up. I found the first cycle ( 5 sets of 10) to be easy so I went a higher percentage and about three weeks later got crushed. It's better to under estimate the max/

So do I start all over? Or just next week jump in on week 3 (which will be 1 rep at 95%) with the weights set with my *new* 1RM?

[SASQUATCH7212]

This should be a learning week, set your training maxes at least 30 lbs from your 1 rm. i know it seems silly however the benefits in the long run will be worth it!

[JRT6]

I think you could go either way Disc, I don't see a problem with a mid cycle adjustment. The good thing about these programs are is you can run them all year so if one cycle gets messed up you can always start again and you really don't lose any ground because there isn't much risk of overtraining and certainly not undertraining. In the JM you take your real or 5 rep estimated max and then go 90% of that for the max used in the program.

I run the Boring But Big accessories and where I screw up is in using too much weight for the 4-5 sets of 10. You really need to use a weight that you can get all the sets with or overtraining does become an issue. The last set being the exception, I don't mind missing a couple reps when I add weight. When I get all five sets I add 5% the next time and work that back up.

[acrawlingchaos]

Have you also considered mircoloading once you get into 90%? The OHP is hard enough to progress on, nevermind the military press. You may want to find some 1 1/4 pound plates, I think it might help extend your progression.

[JRT6]

I agree it's rough to move up in strict OHP but I did JM with the Z press and I was able to keep up. The new max is calculated at the end of each cycle so you start the next one with the appropriate weight.

[ectoBgone]

What should I do? Go back and re-set it, or continue as is until I stall or fail to even get the prescribed reps out? Or what?

I would say it depends on your history with the particular lift in question. If it is something relatively new, then you may find yourself quickly improving and could stick with the current weight, so long as you feel that your form is not compromised and there is little risk of injury. If it is an exercise that you have more experience with and you are already starting to flatten out, I'd go ahead and drop it by 10% and go from there. There's no problem in backing off the weight as necessary. I see 5-3-1 as something having a relatively long run to it and the important thing is the progress over the long-term. Sometimes you need to take a step backward to go forward.

[Iceman1800]

I would just stay with that weight throughout the rest of this cycle then just repeat the same weight for your next cycle.

[discdoggie]

This should be a learning week, set your training maxes at least 30 lbs from your 1 rm. i know it seems silly however the benefits in the long run will be worth it!

This IS my military we're talking about. If I took 30 pounds off, it would barely leave the bar!

I run the Boring But Big accessories and where I screw up is in using too much weight for the 4-5 sets of 10. You really need to use a weight that you can get all the sets with or overtraining does become an issue. The last set being the exception, I don't mind missing a couple reps when I add weight. When I get all five sets I add 5% the next time and work that back up.

I have too much ADD to run Boring But Big.

Have you also considered mircoloading once you get into 90%? The OHP is hard enough to progress on, nevermind the military press. You may want to find some 1 1/4 pound plates, I think it might help extend your progression.

You know, it's funny you should say that,because I remember a while ago someone posted a link (maybe it was GBG?) to a site that sells them, and I was meaning to go search for it. On this lift at least, it looks like microloading is in my future.

I agree it's rough to move up in strict OHP but I did JM with the Z press and I was able to keep up. The new max is calculated at the end of each cycle so you start the next one with the appropriate weight.

Aware me on Z Press?

. If it is an exercise that you have more experience with and you are already starting to flatten out, I'd go ahead and drop it by 10% and go from there. .

This is what I'm planning to do starting next week.

Sometimes you need to take a step backward to go forward.

Spoken like Wendler himself!



Thanks all!

[JRT6]

Z press OHP sitting on your butt on the floor. Best core workout I've ever done and it limits the weight enough that it's easier on my shoulders.

[GnomusMaximus]

Did you use your 1RM or did you use the 90% like Wendler says? Finish the cycle. Use the top weight you got during the cycle and use that to calculate your new 1RM. Then start over with the 90% of that 1 RM.

[oldbodyman]

You know, it's funny you should say that,because I remember a while ago someone posted a link (maybe it was GBG?) to a site that sells them, and I was meaning to go search for it. On this lift at least, it looks like microloading is in my future.

You can get 1.25 lb plates at amazon: http://www.amazon.com/1-25-Grey-Olym.../dp/B0044B3FO4

[culican]

You can get 1.25 lb plates at amazon: http://www.amazon.com/1-25-Grey-Olym.../dp/B0044B3FO4

I found two 1.25lb plates at a second hand sporting goods store for 63¢ each.

[db_ggmm]

goddamn ohp

[discdoggie]

I would just stay with that weight throughout the rest of this cycle then just repeat the same weight for your next cycle.

Thanks, I guess that's what I'll have to do. Sucks for the ego, though, to not go up.

Z press OHP sitting on your butt on the floor.

I already get enough weird looks at the gym when I do hipthrusts!

Did you use your 1RM or did you use the 90% like Wendler says? Finish the cycle. Use the top weight you got during the cycle and use that to calculate your new 1RM. Then start over with the 90% of that 1 RM.

No, I 90% it. I don't know what's going on (or NOT going on is more like it) with my press.

You can get 1.25 lb plates at amazon: http://www.amazon.com/1-25-Grey-Olym.../dp/B0044B3FO4

There it is!

I found two 1.25lb plates at a second hand sporting goods store for 63¢ each.

Score! We have a Play It Again Sports nearby that I need to get to soon anyhow. I want to sell my BabyJogger.

goddamn ohp

You can say THAT again!

[JRT6]

http://articles.elitefts.com/article...comment-233523

[Iceman1800]

Nothing wrong at all with staying with the same weight for the next cycle. You will still be working hard and you can try to an extra rep on the last sets each week

[oldbodyman]

Here's a new link for the 1.25 lb pates.

http://www.amazon.com/gp/product/B00...n=&s=&v=glance

The other one I posted no longer works.