So i think i am going to do the 5/3/1

[JDid23]

Hey guys- i know that one should never stray from the way a program is designed because it's designed the way it is for a reason. However, I am really contemplating skipping the deload week for my first 5/3/1 cycle because of the way my schedule is between school/going away. I want to have my 1RMs by June 3rd after my 2nd 5/3/1 cycle, but at this rate i won't be able to get them at if i follow the program.

Does the following seem like a good idea (for my situation)?

I will skip this deload week, and not deload until my 7th week on the program as i don't feel warn out whatsoever and i am still not using weights that are too heavy for me. Then, I will follow the cycle with the deload week for my 2nd one, and after the week of taking it easy, I will go for my 1RMs, leaving me enough time and rest to get all of them as opposed to cramming it in over a 3-4 day span if i were to do the deload this week.

I know that in the scheme of things this means nothing, but i will have been lifting for 7 months at the end of May and really want to find out my 1RMs before i go away.

Any ideas? Thanks.

 

[bblazer]

You should be OK.

B-

 

[JDid23]

k thanks. just wanted to make sure something like this wouldn't negatively effect my training. I've made great strides so far and can't wait to see what happens this summer when i should have more time for keeping my diet in check

 

[b fold the truth]

Should be ok...but WHY is it so important to do the week of 5/3/1's? That is by far my EASIEST week. You are not doing a 1RM anyway...you are hitting 95% x 1 rep+.

You estimate your maxes every week though...based off the reps you get with your 5's and 3's.

 

[JDid23]

Should be ok...but WHY is it so important to do the week of 5/3/1's? That is by far my EASIEST week. You are not doing a 1RM anyway...you are hitting 95% x 1 rep+.

You estimate your maxes every week though...based off the reps you get with your 5's and 3's.

Well I am not too tired yet and i also want to see if my 3 weeks of reps coincide with each other to equal around the same 1RM.

Also, I know about the estimates, but I have never actually tested my 1RMs and it's just something i really want to do.

 

[b fold the truth]

Well I am not too tired yet and i also want to see if my 3 weeks of reps coincide with each other to equal around the same 1RM.

Also, I know about the estimates, but I have never actually tested my 1RMs and it's just something i really want to do.

Maybe it is my age talking here...but there is a difference between "want" and "need". Or maybe I've been married too long

 

[JDid23]

Maybe it is my age talking here...but there is a difference between "want" and "need". Or maybe I've been married too long

haha- i know i don't "need to", but i really "want to"... I still train primarily for enjoyment and finding my 1RMs would give me a lot of enjoyment

 

[JDid23]

thanks to everyone for all the help!!! my first mesocycle went really well- here's a copy/paste of what i posted in my log:::

alright, well after my first cycle, here is what my numbers indicate for my estimated 1RMs:

Military Press: 110-115 (i stopped 1-2 reps before failure and i am using somewhat light weight, so it will hopefully be a bit higher)

Deadlift: 320-350 (240x10/255x11/270x8)

Bench Press: 170-175 (not including the 150x1 which i think/hope was a fluke)

Squat: 255-265 (most consistent @ 185x12/200x9/210x8)


Here is what i am bringing 90% of my estimated 1RM to next time:
- Military from 100 to 105
- Deadlift from 270 to 280
- Bench from 150 to 155
- Squat from 210 to 225 (i want to see how much i can squat with 2 plates on the bar- if it's too hard i'll only go up 5 next time)


Feel free to comment/make suggestions on my log guys!! Here's the link;
http://www.elitefitness.com/forum/weight-training-weight-lifting/working-new-routine-650759-88.html

 

[JDid23]

hm. I don't feel like my bench press has improved much during 5/3/1, but all my other lifts have definitely gotten much stronger. I am thinking of switching up my assistance exercises on bench day which are currently:

DB Row
DB Bench
Calves
CGBP

TO

BB Row (maybe more of a carryover into working my lats with a barbell since i find it kind of hard to activate them during a regular bench even with the arched back) possibly supersetted with inverted rows.
1 Arm DB Clean/Press- would be too hard to do on military day and i feel the same about dips on bench day from past experience. I heard that these help strengthen the RC a hell of a lot and really work your CNS- this might be a really stupid comment but i remember reading it somewhere.

and leaving calves/cgbp how they are.

 

[bblazer]

hm. I don't feel like my bench press has improved much during 5/3/1, but all my other lifts have definitely gotten much stronger. I am thinking of switching up my assistance exercises on bench day which are currently:

DB Row
DB Bench
Calves
CGBP

TO

BB Row (maybe more of a carryover into working my lats with a barbell since i find it kind of hard to activate them during a regular bench even with the arched back) possibly supersetted with inverted rows.
1 Arm DB Clean/Press- would be too hard to do on military day and i feel the same about dips on bench day from past experience. I heard that these help strengthen the RC a hell of a lot and really work your CNS- this might be a really stupid comment but i remember reading it somewhere.

and leaving calves/cgbp how they are.

You need to remember that you will always get the lowest percentage gains from your bench work.

I have been working a lot with Wendler as it relates to the HS team I coach and the 5/3/1. He has told me that he has seen the best success if the bench portion of the cycle is repeated several times (3 or more) without touching the weight numbers. So if your 1 RM is 225 leave it there for 3 cycles, then retest it. You should see a bigger jump then. Again, according to Jim, this is even more true for girs as they have very weak upper bodies as a rule.

I graphed the progress of my team. We did retest after each cycle and with only a couple exceptions the bench was the lowest gains, and in one case remained relatively flat with only a 10 lb increase over 5 cycles (this was a girl). The cases were we had abnormally high gains I think can be contributed to specific changes in form thanks to Jason Christus' help in one of our mini-seminars I put together with several of the big lifters in the area.

This is not to say that the program is flawed - its not. You are just dealing with an exercise that has the hardest gain potential when measured over time. Remember, you are dealing with a lot of smaller muscles (except for the pec), whereas with the DL and squat, you are training some of the biggest muscle groups in the body.

B-