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5/3/1 1RM Help

Hello, everyone.
I’m a long-time lurker here with a question concerning how to calculate my 1rm for the 5/3/1 percentages. My problem is that, up until now, I have been doing a straight linear progression program very similar to Starting Strength.

So, my question is, how do I calculate a 1rm off of 3x5 sets? I haven’t performed an actual “max” in I don’t know how long. All help is greatly appreciated.

Just test a max or a rep max.

Post your 3x5 sets and we might be able to give you an educated guess…and then go and test.

If you have an iPhone, there is a 5/3/1 app which will calculate your 1RM if you enter weight and reps. So you would use your last set, enter the weight and enter how many reps you were able to achieve.

[quote]TKEmemphis wrote:
If you have an iPhone, there is a 5/3/1 app which will calculate your 1RM if you enter weight and reps. So you would use your last set, enter the weight and enter how many reps you were able to achieve. [/quote]

Do u know the name of this app? I use the SL 5x5 app on my iPhone, and it’s great. But I plan to move into 5/3/1 around the end of June and I’ve looked for a app for it. I think the only one I found was called “Multi year weight training” or something like that. Do u or anyone else out there know any other good 5/3/1 apps? Thanks.

Thanks for all of the help, guys. I will go ahead and just set aside a few days to test out my maxes. Just figured I would ask if there was another way to calculate them, but there’s no harm in doing it the old fashioned way. Much appreciated.

Try this, do a heavy set for as many reps as you can. Leave a rep in the tank, don’t go to failure. Take the number of reps x .0333 x weight used. Take that figure and add it to the weight used. It’s not 100% accurate but close. Then start with 90% of that.

http://blackironbeast.com/5/3/1/calculator

Why don’t you deload and then max out at the end of the week?

I plan on doing just that. I am currently dialing it back and preparing to max on each of the lifts this upcoming week. Thanks for all of the help.

Its really as simple as taking a good guess and just using 90% of it. If you end up using 85 or 95% the end results really arent gonna be too significant. Look at how the numbers break down in an example: say your actual max is 375, and you greatly overestimate it and go with 405. Thats gives you a 365 training max, and 345 for your 5/3/1+ set. Still easily doable.

“Close enough” x 90% is pretty foolproof

Yeah, I never really looked at it that way. I agree with you and feel like I was just thinking too hard on it. As I’ve mentioned, I appreciate all of the advice and have taken all that has been said into consideration.