should I skip a wave on 5/3/1 ? (pic)

[omg_otters]

I feel like I'm doing more volume than the programme intends, possibly because my 1 rep maxes weren't accurate at the start.

As you can see I skipped the first wave's deload week; this was so I can do wave #2's deload during the christmas period, when I'll be on holiday and struggling to get a workout in.

Do you think based on these numbers I should go straight to wave #4 in January? I think I should be doing lower reps. My goal is strength and to compete in powerlifting.

Thanks

[arian11]

The program doesn't intend for any specific amount of volume, hence the max reps set and the adaptability of the program. All I see is 3 weeks worth of data and it looks normal. Stick to the program.

[KidAlchemy]

If you feel like it you can increase the weight 5%-10% after AMRAP and perform the described reps for each week. I wouldn't rush progression tough.

[everphilski]

Keep with it. You will catch up to your 1RM's soon enough. The idea is that you start below your capacity and work up.

The poundage increases are to your **training 1RM** not to the lifts themselves. Increase your base 1RM by 10/5, then calculate percentages each week.

philip

[arian11]

Keep with it. You will catch up to your 1RM's soon enough. The idea is that you start below your capacity and work up.

That being said, might consider switching your increases to 10/5 instead of 5/2.5. I think that's the default suggestion in the book (which is at home and I'm at work).

ALSO NOTE: the poundage increases are to your **training 1RM** not to the lifts themselves. Increase your base 1RM by 10/5, then calculate percentages each week.

philip

He's using kilos.

[everphilski]

He's using kilos.

Woops. My bad. Redacted the comment about weight increases.
Still, he should be adding the 5/2.5 kilo to the training 1RM.

[omg_otters]

Thanks for the replies, and yeah it's in kilos.

Didn't realise I was supposed to be putting in new numbers every week. So every week I'm supposed to be adding 2.5 (bench, military press) or 5 (squat, dl) to the numbers at the top of that pic, and recalculating?

[Fatmax1]

Well you're meant to add in the 5/2.5kg to your working 1rm after every successful 4 week cycle, by successful I mean hitting atleast the minimum reps required 5, 3, 1 etc. (with that said if you just barely hit the minimum reps you should probably reset it back 2-4 cycles)

[omg_otters]

Well you're meant to add in the 5/2.5kg to your working 1rm after every successful 4 week cycle, by successful I mean hitting atleast the minimum reps required 5, 3, 1 etc. (with that said if you just barely hit the minimum reps you should probably reset it back 2-4 cycles)

Right, thanks.

I'm going to finish this current wave, have the deload week over christmas, and get back into things in Jan with new numbers.

Thanks for the input guys

[mdonnelly80]

Delete

[LiftsWithGloves]

I see you just finished wave 1. When I finished wave 1, I also had some rediculous 2 digit numbers for my 1rm reps. I removed the initial .9 multiplier from my 1rm and replaced it with .95 for wave two, then just 1 for wave 3. then after that, i increased my 1rm numbers to whatever my new 1rm was after the deload wave which I would use to pr. After that maxed out, i did the increase by 5/10 pounds.

@152lb, my lifts went 385 -> 405 dead,
205 -> 215 bench, and
245 -> 265 squat.
over a 6 month period