1. Originally Posted by beertank23
Hey yall.

Quick question.

How do you progress weights with 5/3/1?

If on the 3rd week, last week, you only lift 95% of 1RM how do you progress? I don't get it, am i missing something?

Also back on track in the gym, 100kg for 2 reps!
You lift 95% for max reps. And because this is 95% of 90% of your actual max, you should get quite a few.

2. Originally Posted by Shaun_W
You lift 95% for max reps. And because this is 95% of 90% of your actual max, you should get quite a few.

What? I think you've just blown my mind and i'm at uni studying engineering.

3. Originally Posted by beertank23
What? I think you've just blown my mind and i'm at uni studying engineering.
You take your actual 1RM, and subtract 10% off of that, which becomes your training max, and you then base all of your training percentages off of that number. So in your first cycle, you can quite easily end up getting 6+ reps on the 95% week.

What branch of engineering you studying? Mechanical here.

4. trust the numbers they work. the way i think of it, is that its 95% of 90%.

eg if your 1rm max is 100. you would use 90 as your starting max and you would be doing 85.5x1 as your 3rd wave max which you would/should do alot more than 1rep.

5. Originally Posted by Shaun_W
What branch of engineering you studying? Mechanical here.
Electrical Major...Normally the math comes ok to me, but this is doing my head in mate.

SO How do i calc my 1RM? Do I do it in the gym.

I got 90kg by 3 yesterday in that second week. Can you guys help me to figure out my progression, so i can get my head around this.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

so for me. With an assumed 1RM of say 100kg for ease of calcs. subtract 10%, gives me a 1RM of 90kg, ok.

Wave 1: WU, 67.5kg, 72kg, 76.5kg.
Wave 2: WU, 72kg, 76.5, 81kg.
Wave 3: WU, 67.5kg, 76.5kg, 85.5kg

So then what happens in this next cycle?

6. Originally Posted by beertank23
Electrical Major...Normally the math comes ok to me, but this is doing my head in mate.

SO How do i calc my 1RM? Do I do it in the gym.

I got 90kg by 3 yesterday in that second week. Can you guys help me to figure out my progression, so i can get my head around this.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

so for me. With an assumed 1RM of say 100kg for ease of calcs. subtract 10%, gives me a 1RM of 90kg, ok.

Wave 1: WU, 67.5kg, 72kg, 76.5kg.
Wave 2: WU, 72kg, 76.5, 81kg.
Wave 3: WU, 67.5kg, 76.5kg, 85.5kg

So then what happens in this next cycle?

yeh just do your one rep max the normal way you would do it or use the formula of wieght x reps x 0.0333 + wieght. e.g. 100x5 x0.0333+100=116.65 and then from that you'd take 90% which is 105kg and use that as your starting max and then add to it each cycle so cycle 2 would be 107.5kg

the next month you would set your 1rm max to 95kg or 92.5kg or 97.5kg depending on how you are feeling. id only do the 7.5kg if you got above 5 in week 3 and the figures would all be adjusted acordingly. i made the spreadsheet as is suggested in the book. makes it so much easier.

so 92.5kg would be

w1 w2 w3 d

reps wieght reps wieght reps wieght reps wieght
5 62.5 3 65 5 70 5 37.5
5 70 3 75 3 80 5 47.5
5 80 3 85 1 90 5 62.5

i'm using slightly different percentiles(if thats a word) than you but there are a few you can use.

7. Starting to make sense now.

and then add to it each cycle so cycle 2 would be 107.5kg
So you just add 2.5kg, to your 1RM every month if you manage to lift the reps and sets required. Say if i nail all the lifts and make my percentages, i add 2.5kg and re-calc and go again?

Makes sense now.

8. Originally Posted by beertank23
Starting to make sense now.

So you just add 2.5kg, to your 1RM every month if you manage to lift the reps and sets required. Say if i nail all the lifts and make my percentages, i add 2.5kg and re-calc and go again?

Makes sense now.
you'll get the reps and sets required without a problem unless you try add far to much to a cycle. the first cycle should be pretty easy.

ive been adding 2.5kg to my push press, 5kg to my bench, 5-10 to my squat and deadlift. my last set of squats i added 7.5kg and got 7 reps for my last set of 5 and for my bench i added 5kg and got 5 for my 5. thats the first time that ive failed to get more than the required reps and ive been adding 5kg to my bench for the last 3 cycles so depending on how the rest of the cycle goes and what i decide to do for my pre-season i might only up my bench 2.5kg.....i duno if you can up it say 3 or 4kg because of plates. actually for this cycle i added 5kg to my push press because when i added 2.5kg the numbers where the same and i banged out 6 reps instead of 1. so i know i can defo go a bit heavier.

what i aim for is 2more reps each week so wave one i want 7reps instead of 5 wave two 5 instead of 3 and wave 3 3 instead of 1 but its important for me to remember that if i don't lift more it doesn't matter could just be having a bad day.

9. Hey yall,

Pretty happy with this 5/3/1 caper, getting strong again.

Adding DB Rows into the Wednesday in season workout. Added a light plyometric session on fridays, if i'm tired or sore, i will skip this in favour of rest.

ANyway, i really came here to say, starting a new supplement stack, i love my supps, even if half of them dont work.

Got, My first ever pre workout - Lee Priest's new range, novadex xt + brute force stack (test boosting/aromatiase inhibitor stack), l-carnitine tabs and ofcourse whey. Hoping to shed some fat through this stack.

Got a new fat burning regime and mindset, doing a 16 week body for life thing -beertank style. I'll be taking some before photos, but i dont think i'll be posting them here, too self conscious, but maybe the after photos, if this 16 weeks go well.

Also got a big conditioning workout on sunday, i'll do some testing aswell. 40m, 100m vertical, height, weight etc see where i'm at, i'll post results here.

10. hey guise, if anyone reads this, i need some advice on when to take my test booster.

I train like this and this is what i was thinking.

Mon - lifting -
tues - rugby training
wed - lifting
thurs - rugby training
fri - rest
sat - game
sun - rest.

2 novadex AM. 2 novadex and 2 tribulus PM 30 mins before training. On non-training days 2 novadex and 2 tribulus before bed????

11. Been a bit quiet in here.

He's what my lifts are at.

Bench - 90kg x 4
Military - 65 x 1
Squat - non existant, i've lost my ability to squat, i've gone back to the drawing board to try and fix my form.
Dumbell Row - 60kg x 5

havent been over to test my running or vert.

Started the rugby season, i played the trials in 2nd grade and have since recieved a pump down to 3rd grade, pretty disappointed, oh well, we are 1 from 1.

12. Originally Posted by beertank23
Been a bit quiet in here.

He's what my lifts are at.

Bench - 90kg x 4
Military - 65 x 1
Squat - non existant, i've lost my ability to squat, i've gone back to the drawing board to try and fix my form.
Dumbell Row - 60kg x 5

havent been over to test my running or vert.

Started the rugby season, i played the trials in 2nd grade and have since recieved a pump down to 3rd grade, pretty disappointed, oh well, we are 1 from 1.
which club do you play for?
train hard excel in 3rds and you'll get back up to 2nds

13. 117.2kgs today lads. diet much.

Played half of over half of second grade yesterday, played well i though.

14. 95kg x Bench press. Hoping to hit 105 x 1 next week. Or i might even load it up on Friday and have a go!

Got my squatting technique and confidence back, worked up to 100kg 5 reps, real easy, might go for 120kg next week!

Pullups for reps - assisted on feet.

Training the house down!

15. Originally Posted by beertank23

Played half of over half of second grade yesterday, played well i though.
well done on the wieght loss, how much further are you planning on droping down.

you finding the t-boosters any help, ive never thought they seemed worth it. i took zma for a couple months and all that did was help me sleep which was a benefit in itself.

i duno if id do extra bench if your on the 5/3/1 might muck it up a bit, but if it's feeling good do it.

well done on the wieght loss, how much further are you planning on droping down.

you finding the t-boosters any help, ive never thought they seemed worth it. i took zma for a couple months and all that did was help me sleep which was a benefit in itself.

i duno if id do extra bench if your on the 5/3/1 might muck it up a bit, but if it's feeling good do it.
I modified it a little bit in that on the last set, i go til failure. Its been working well!

Yes i love my T boosting, its great for me!

17. 1 Rep Max Day for 5/3/1.

Bench: 110kg x 1.
Squat: 140kg x 1.

Fu ckin stoked with these lefts, felt great going into the gym, felt great on all lifts. It's great to have my squat back on track, i lost my confidence with it and i'd all but given up until, i watched a mark rippletoe vid and then everything clicked.

110kg bench is a PB!! Killing it.

Made some changes to my diet, carb cycling and eating a lot less after 5PM in the hope of dropping a few kilos. Still trying hard to hit 110kg by the end of the season!

Sitting at 118.0kg this morning.

18. solid stuff witht he weight loss... what is the squat compared to your pr???

19. Originally Posted by scott_donald
solid stuff witht he weight loss... what is the squat compared to your pr???
Have squatted 160, not real low.

Going to work up there again, but work on getting low.

20. 1 Rep Max

Military Press: Tried 70kg - failed. Tried 65kg got two!

Dealift: 170kg x 1.

DB Row: 60kg DB x 4.

22. Originally Posted by beertank23

Played half of over half of second grade yesterday, played well i though.
Doing well man, keep at it.

23. Its nice Pics...

24. Originally Posted by touseef123
Its nice Pics...

Scored 2 tries on the weekend!

25. Quick Update.

Bench: 110kg x 2.
Squat: 140kg x 2.
Military Press: 70 x 3.
Bentover DB Row: 60kg DB x 5.

Still working on chinc/pull ups/dips, cant quite get bodyweight on these yet, very close on dips.

This week going for 1 rep maxes. I went bench 115kg x failed miserably but i was fatigued due to work. Went for 140kg squat, got two stoked!! In a month i'll got for 150kg. going for 75-80kg Overhead press and 175-180 deadlift on wednesday night. Cannot wait.

Been playing some good footy, in my own opinion. I started in second grade last week due to an injury, i just cant get a crack there permantly due to some better/older/more experienced props being in front of me, i think solely on seniorority alone, i always end up playing all of 3rd grade and then the last 15 minutes of second grade as an impact player! Loving it.

26. Jsut tried the 300 workout for something different, very tough after a huge slog at work, go through it in about 45 minutes, mind you, it was my first time and i was learning and resting, will break 35 next time round.

27. Down to 116.6kg. Been dieting a bit, starting second grade atm, got 3 points for players player on the weekend, so i was stoked with that, couple of good hit ups, few tackles, pinched a ball, which is hard to do now with the new interpretations, we even won 2 tightheads on thier feed.

I have 3 games in 8 days. Hoping to hit 115.6 by the end of this stretch!!!!

28. Originally Posted by beertank23
Down to 116.6kg. Been dieting a bit, starting second grade atm, got 3 points for players player on the weekend, so i was stoked with that, couple of good hit ups, few tackles, pinched a ball, which is hard to do now with the new interpretations, we even won 2 tightheads on thier feed.

I have 3 games in 8 days. Hoping to hit 115.6 by the end of this stretch!!!!
Yeah man the new interpretations are a bitch, break downs used to be a strength of mine, now I find myself not being as usefull as I should be at rucks, needa relearn my lines to either hit them or run wide for a ball carry,

Good work on two tries and the tighthead, always a good feeling when a frontrower gets it over the opposition.

29. Bagged another double!! 2 tries boiii.

We won like 48-0.

30. Originally Posted by beertank23
Down to 116.6kg. Been dieting a bit, starting second grade atm, got 3 points for players player on the weekend, so i was stoked with that, couple of good hit ups, few tackles, pinched a ball, which is hard to do now with the new interpretations, we even won 2 tightheads on thier feed.

I have 3 games in 8 days. Hoping to hit 115.6 by the end of this stretch!!!!
What's the new interpretation? Those things usually take a while for the refs to figure out for us in the states. Even when they do figure it out, they usually figure it out wrong and f* the whole works up.

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