I have been trying 5/3/1 for a month and a half now. Here are my training maxes this month (month 2):
Progress on the lower body workouts have been steady. However, I am already stalling on both the Upper body workouts. Here are my 1 rep maxes calculated using the formula in the 5/3/1 book.
week 1- 164
week 2- 167
week 3- 174
week 4- Deload
week 5- 180
week 6- 183
1 - 88
2 - 94
3 - 101
5 - 102
6 - TBD
Gains in the first month were decent. Whatever reps I did, I did with proper form.
Month 2, however, has been difficult. My military press has only gone up 1 lb. As for the bench press, my form has not been good for half of the reps. So, in a way I am cheating. My actual 1 rep max might be lower.
My assistance exercise on Bench days is Incline DB or Bench Press ( 3 sets as prescribed in the “Simplest Strength Template”. On military press days, I do 5 sets of 10 dips (50 total). In addition I do 50 reps of pullups/chin ups on each upper body day.
As you can see my current 1 rep max is considerably higher than my Training Max. Is that normal. Or should I try and keep it closer to the Training max for the month? Jim suggests that you step and use 90% of your new 1 Rep max as your training max.
Does that mean I do more reps with a lower weight and still make progress on the 1RM? Or do I ignore my current 1 rep max and shoot for a slightly lower 1 rep max? Please advise, guys. Would really appreciate it.