T Nation

A Little Confused on 5/3/1


#1

Just a quick question regarding the poundage.

Lets say on week 1 I deadlift:
(just an example)
135x5(65%)
160x5(75%)
225x8(85)

So on the second week of deadlifts, which is the second time i do the exercise, should I still use the same weight on the last set (85%) and set a REP RECORD or use 90%? Because it says to set a rep record everytime?.


#2

Use 90%.


#3

[quote]DOA215 wrote:
Use 90%.[/quote]


#4

[quote]McMuscles wrote:
DOA215 wrote:
Use 90%.

[/quote]


#5

[quote]Der Candy wrote:
McMuscles wrote:
DOA215 wrote:
Use 90%.

[/quote]

lol sorry to bump the thread… All this headbangin has givin me brain damage


#6

No, on the second week you go for the 3 rep protocol, which is at 70, 80, and 90% of the adjusted 1RM figure.

Wendler did not mean that you always have to do more reps in the last set than in the previous week.

He meant that if you can get a further rep or two in the last set, then go for it.


#7

[quote]Bill Roberts wrote:
No, on the second week you go for the 3 rep protocol, which is at 70, 80, and 90% of the adjusted 1RM figure.

Wendler did not mean that you always have to do more reps in the last set than in the previous week.

He meant that if you can get a further rep or two in the last set, then go for it.[/quote]

So, on the second week, I calculate my 1rm again, and base the percentages on that new 1rm?


#8

[quote]thekid24 wrote:
Bill Roberts wrote:
No, on the second week you go for the 3 rep protocol, which is at 70, 80, and 90% of the adjusted 1RM figure.

Wendler did not mean that you always have to do more reps in the last set than in the previous week.

He meant that if you can get a further rep or two in the last set, then go for it.

So, on the second week, I calculate my 1rm again, and base the percentages on that new 1rm?[/quote]

No. You find/calculate your 1RM BEFORE starting the program, then take 90% of 1RM. Let’s say, that 90% of your 1RM on BP is 200lbs: that’s what you do:

Week one:

65% of 200 x 5
75% of 200 x 5
85% of 200 x as many reps as possible, with good form;

Week two:

70% of 200 x 3
80% of 200 x 3
90% of 200 x as many reps as possible, with good form;

Week three:

75% of 200 x 5
85% of 200 x 3
95% of 200 x as many reps as possible, with good form;

Week four (deload):

60% of 200 x 5
65% of 200 x 5
70% of 200 x 5 (no reps record here!)

Add five lbs to upper body lifts and ten to lower body lifts, and start again.

Do yourself a favour, and buy the book!


#9

[quote]fabiop wrote:
thekid24 wrote:
Bill Roberts wrote:
No, on the second week you go for the 3 rep protocol, which is at 70, 80, and 90% of the adjusted 1RM figure.

Wendler did not mean that you always have to do more reps in the last set than in the previous week.

He meant that if you can get a further rep or two in the last set, then go for it.

So, on the second week, I calculate my 1rm again, and base the percentages on that new 1rm?

No. You find/calculate your 1RM BEFORE starting the program, then take 90% of 1RM. Let’s say, that 90% of your 1RM on BP is 200lbs: that’s what you do:

Week one:

65% of 200 x 5
75% of 200 x 5
85% of 200 x as many reps as possible, with good form;

Week two:

70% of 200 x 3
80% of 200 x 3
90% of 200 x as many reps as possible, with good form;

Week three:

75% of 200 x 5
85% of 200 x 3
95% of 200 x as many reps as possible, with good form;

Week four (deload):

60% of 200 x 5
65% of 200 x 5
70% of 200 x 5 (no reps record here!)

Add five lbs to upper body lifts and ten to lower body lifts, and start again.

Do yourself a favour, and buy the book![/quote]

LOL thanks. And as for the book, I might get the e-book after my first cycle and see how it works for me.


#10

Start with the right weights, and you’ll have a nice first cycle, in which you’ll surprise yourself with rep PRs!

Meanwhile, browse both “5/3/1” threads in the Strength Sport forum and Wendler’s Q&A on www.elitefts.com


#11

It is a simple program. Here is an Excel sheet. Its very powerful program.

SAMPLE SCHEDULE

SUN-CONDITIONING - HILL SPRINTS, STRONGMAN, JOG, ETC.

MON-Workout A - Bench + 2 Assistant Exercises (Pushups & DB Rows) 50-75 Total Reps)
TUE-Workout B - Deadlift + 2 Assistant Exercises (Good Morning & Leg Curl) 50-75 Total Reps)

WED-CONDITIONING - HILL SPRINTS, STRONGMAN, JOG, ETC.

THU-Workout C - Squat + 2 Assistant Exercises (Leg Press & Abdominals) 50-75 Total Reps)
FRI-Workout D - Over Head Press + 2 Assistant Exercises (Dips & Chinups) 50-75 Total Reps)

SAT-CONDITIONING - HILL SPRINTS, STRONGMAN, JOG, ETC.

STRECH-DAILY! WARM-UP DAILY! COOL-DOWN DAILY!

Week1 65,75,85% (of 90% of your 1RM)
Set1 5
Set2 5
Set3 MAX

Week2 70, 80, 90% (of 90% of your 1RM)
Set1 3
Set2 3
Set3 MAX

Week3 75,85,95% (of 90% of your 1RM)
Set1 5
Set2 3
Set3 MAX

Week4 40,50,60% (of 90% of your 1RM)
Set1 5
Set2 5
Set3 5

NEXT MONTH :ADD 5 lbs. Bench+OHP AND 10 lbs. Squat+Dealift TO > 1RM

REPEAT SAME AS ABOVE and Change it up a little, tiny bit… :wink:

Safe Journey!
I Digg this stuff! Its very useful for the long term.