T Nation

5/3/1 Deadlift


#1

I just started my first month of 5/3/1 after a long time of following Mountain Dog style approach to training. I'm on week 3 so the 5/3/1 week and not only did I get no additional reps with the last set but I actually missed the lift completely.

The only difference between this week and the others is I added Defranco's limber 11 before my workouts and I did notice a decrease in explosiveness from the floor with my other sets as well on squat day I wasn't as explosive but managed to get all required reps. Would that hinder my deadlift that much or could it be something else? Not sure what to think


#2

You started your deadlift too heavy. On week 3 of your first cycle you should still be getting a bunch of reps. Lower your DL training max.


#3

I wonder if you go to my gym? I saw a dude have this exact same thing happen to him on Tuesday. Looked like he was gonna bust a nut on the “3” set. Couldn’t even get the “1” off the ground. Either way, csulli is right.

Lower your training 1RM by 10-15%.


#4

[quote]csulli wrote:
You started your deadlift too heavy. On week 3 of your first cycle you should still be getting a bunch of reps. Lower your DL training max.[/quote]

This.

When I first tried 5/3/1 I got like 8 on my first 1+ week. That’s a point of emphasis in the beyond book.


#5

[quote]usmccds423 wrote:

[quote]csulli wrote:
You started your deadlift too heavy. On week 3 of your first cycle you should still be getting a bunch of reps. Lower your DL training max.[/quote]

This.

When I first tried 5/3/1 I got like 8 on my first 1+ week. That’s a point of emphasis in the beyond book. [/quote]

I was going to take this route. I just wanted something to blame my lack of performance on since the weight I used has been fairly easy for me in the past. The past being a couple months ago when I’d do deadlifts like once a month and at the end of my workouts as opposed to first. So it just seemed really strange


#6

After a reset I always get at least 9-10 on the first set. In fact if you know what your 10RM is I would work backwards from that to calculate your starting numbers on 5/3/1.

If you can do 300lbs for 10 reps…
300 is about 85% of 350
So start with a training max of 350

Or based on a 5RM
300 is about 95% of 330
So start with a training max of 330 and you’ll get at least 5 reps on the 3rd week.