T Nation

2 Days a Week 5's Pro, Only Get 4 Reps for the 95% Set

#1

In the last 8-10 years, everyone I know (in real life and on the interweb) have given 531 a go get reasonable result so I decided to finally give it a crack.

I am doing the 5’s Progression program for beginners, 3 sets of 5 for main lifts (Day 1: Press/Snatch Grip Rack Pull, Day 2: Bench/Squat, two assistance lifts per day, around 5 sets of 10 each)

With TM, I am using 90% of my last calculated 1RM

Press 1 × 47.5-> 1 × 42.75
Bench Press 1 × 66.663 -> 1 × 59.996
Squat 1 × 94.228-> 1 × 84.805
Deadlift1 × 123.472 -> 1 × 111.124

Yesterday I did the Bench/Squat day (week 3)
I failed at the last rep for both. I think it is because of my (lack of) conditioning.

I don’t feel too bad because it was supposed to be a 1+ day anyway.

Question: For next week/next cycle, Should I do it again with the same TM, or lower it?

Next cycle I will have more consistency with my supplementary lifts.
Might do BBB for 1 and 3x5 FSL for another.

This is my log:

#####Week 1#####

Day 1

Overhead Press 27.5 X 5, 32.5 X 5, 36 X 5
Snatch Grip Rack Pull 72.5 X 5, 87.5 X 5, 93.5 X 5
TRX Tri X 10, 10, 10, 10, 10
Batwings 12.5 on both hand , 7 short holds 7 short holds, 3 long holds

Day 2

Back Squat
57.5 X 5, 63.6 X 5, 72.5 X 5, 57.5 3 X 5

Bench
38.5 X 5, 45 X 5, 51 X 5, 38.5 5 X 5

TRX Knee Tuck 3x10
TRX inverted Row 3 X 10
Curl 22.5 3 X 5

-Not bad

#####Week 2######

Day 1

Overhead Press
30 X 5, 35 X 5, 38 X 5, 30 3 x 5

  • feel heavy

Snatch Grip Rack Pull
78.5 X 5, 90 X 5, 101 X 2
Rack Pull 101 X 5

  • my grip strength gave out so I decided to do a set with normal mixed grip.
    Maybe I should switch to clean grip from next workout

KB Swing
24KG 2H EMOM 20,20,20,10

  • first time swinging since years

Skull Crusher
22.5 X 16, 12, 10, 8

Day 2

Bench
42.5 X 5, 48.5 X 5, 55 X 5, 42.5 5 X 5

Back Squat
60 X 5, 68.5 X 5, 77.5 X 5, 60 X 3 X 5

TRX Row 3 X 15
Curl 22.5 X 8, 7, 6

######Week 3 #####

Day 1

Overhead Press
32.5 X 5, 37.5 X 5, 41 X 5, 32.5 3 sets x 5 reps

  • feel heavy

Clean Grip Rack Pull
83.5 X 5, 95 X 5, 106 X 5

  • not bad. working on lowering the bar (quickly so I don’t do my back in).

KB Swing
24KG 2H 8 sets x 10 reps

  • crisp

Skull Crusher
22.5 5 sets x 10 reps

  • will keep my upper arm more vertical next time

Day 2

Bench
45 X 5, 51 X 5, 57.5 X 4, 45 x 5 sets X 5 reps
-failed on last set of last rep. considering week 3 531 normally aim for 1+, it is not too bad

Back Squat
65 X 5, 72.5 X 5, 81 X 4

  • didn’t feel right after the 4th rep, skipped the back off sets.

Curl
22.5 X 10, 10, 8

Cheat 1 arm row
24KG KB 4/4, 4/4
-testing the water

#2

I think your TM is probably a touch high. I say deload, then run a TM Test Week. Work up to your TM and try to hit it for 3-5 good solid reps. 3 reps for a 90% TM, 5 reps for a 85% TM.

1 Like
#3

No, it’s not. it’s because you weren’t strong enough to lift the weight.

Whether or not you you are using the correct TM for the lifts, that’s up to you and your experience. IN GENERAL, the lighter the better. Every single athlete I work with fucks up if they use too high a TM: magically, the lighter they go, the stronger they get.

Understand there is a huge chasm between training and testing.

1 Like
#4

Thanks for your quick reply!
I will adjust my TM from 90% to 80% of my calculated 1RM.

With the leftover energy, I will get more volume in with the FSL sets.

#5

Thanks man! I will drop the TM

#7

I have lowered the TM, I guess it is low enough.

Press 42.75 -> 41.5
Bench Press 60 -> 55
Squat 85 ->75
Rackpull 111 -> 105

Will do my best to do FSL 5x5 for both lifts.
Last night:

2019/06/07 THU
5’s Pro Cycle 02 Wk 1 Day 1

Overhead Press 27.5 X 5, 32.5 X 5, 36 X 5, 27.5 X 5 sets X 5 reps

Rack Pull 68.5 X 5, 80 X 5, 90 X 5, 68.5 X 5 sets of 5 reps

Curl 22.5 3 sets X 10 reps
KB Swing 4 sets X 15
– superset