Week 1 Cycle 1
Bench:
165x5
185x5
210x10 PR (Calculated Max: ~280)
Push Press:
135x5x4
Delt Raises
A good solid session today. My biceps tendon did not hurt at all, and I set another rep PR on Bench (previous was 205x8). I'll give the tendons a rest for this next full week, and then add in pull-ups bit by bit.
I am also going to start listing the "Calculated Maxes" along with my PR's to keep track of how each week's PR corresponds to the next workout. The formula is Weight x Reps x .0333 + Weight = Calculated Max. It seems to be more accurate with lower rep sets, but it is still a good tool to see how my lifts might be doing.
4 comments:
You keep selling yourself short for the 5/3/1 sets. Your last set should not involve more than 2 extra reps. The 165/185 sets are not even work sets if you're hitting 210 for 10. I seriously recommend starting at 210 or above for your first set of 5 if you really want to make more progress on 5/3/1. If you're getting these number based on your max, then either increase your max, or move the estimated percentages up. Your work in rowing may give you a higher number of reps until fatigue, so it's important to increase the weight until you're hitting the target rep range for that week.
This is taken from the 5/3/1 Manual: "I really don’t know what the problem is here, because they’re not getting strong anyway. This can also be difficult for the lifter who’s used to doing singles all the time. This program requires that you push yourself on the last set. This often entails performing 10 or more reps."
I do understand what you are saying Dave. It may work better for me, since I tend to really crank out the reps, is if I use a slightly higher training max. I will complete this cycle as planned, but bump my training maxes a bit higher for the next cycle and beyond (eg. instead of 5lb increase, do 10).
That statement from the manual makes no sense to me given what I've seen from the elite lifters that use 5/3/1. I have never seen any of them hit more than the proscribed reps. If they feel like they have more in the tank, then they up the weight and do another set.
The rep ranges are designed to train your CNS and stimulate muscle growth. Also, if you can really crank out that many reps, then the preceding sets really aren't taxing you like the need to be.
I'm not sure about raising the max, but maybe re-evaluating what percentage of your max you should aim for a heavy set of 5. Your endurance level is good, so if you can push yourself further, then up the percentage rather than the max.
You're definitely getting stronger, so I'd like to see you get the most out of your work sets as possible by adjusting the work weight to your strength level.
Going by the 5/3/1 Manual, Wendler says that the top sets for the week (the 5, 3, or 1) are meant to be more guidelines than anything. You can stop at the perscribed reps for the week, or you can rep out until you near failure. He says that the weights at first will be ridiculously light, but that is key for long-term progression (aka not stalling).
The other sets for that day (eg. my 165x5 and 185x5) are meant to almost be the last warm-ups before that last set.
So in this cycle right now, my training maxes are Squat:295, Bench:245, F.Squat:225, and Push Press:160. These training maxes are supposed to be 90% of your actual/calculated maxes. Wendler recommends jumps of 5lbs for bench and overhead per cycle and jumps of 10lbs for squat/deadlift per cycle.
For my next cycle, trying to listen to your advice, I will bump my maxes 10lbs for bench, and 20lbs for squat. That should put me closer to the 5/3/1 rep ranges, but still far enough above them in order to prevent stalling.
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