Hey guys, I am brand new to this forum. I have a question regarding the 5/3/1 program that I am on.
I am 5'11 170 lbs. and 18 years old. My current lifting PRs are:
- Bench press: 180 lbs. x 5, 215 lbs. x 1 RM (actual 1RM, not training max)
- Squat: 250 lbs. x 5, 285 lbs. x 1 RM (actual 1RM, not training max)
- Press: 125 x 5 reps, 140 lbs. 1 RM (actual 1RM, not training max)
- Deadlift: 325 x 5 reps., 370 1 RM (actual 1RM, not training max)
I've been on Wendler's 5/3/1 program for over a month now. I don't know if it matters but my first cycles for each lift had started at different weeks from each other instead of starting all of their cycles within the same week. For instance, I started my first cycle of Wendler's 5/3/1 program for both the bench and the OH press 5 weeks ago. However, I started my first cycle of Wendler's 5/3/1 program for both squat and the deadlift, 4 week ago.
In any case, according to Mr. Wendler's formula for calculating a true 1RM for each main lift they would theoretically be:
- Bench press: 221 lbs.
- Squat: 291.7 lbs.
- Press: 145 lbs.
- Deadlift: 379 lbs.
Now, multiplying each of those numbers by 90% would give me training max numbers for each of the lifts.
So, my training maxes for each of the lifts, for each of their first cycles are:
- Bench press: 198.9 lbs.
- Squat: 262.53 lbs.
- Press: 130.5 lbs.
- Deadlift: 341.1 lbs.
Now, Jim has said that for each subsequent forward cycle, you add about 5 lbs. to your upper body training maxes and about 10 lbs. to your lower body training maxes. Therefore, my training maxes for the 2nd cycles are:
- Bench press: 203.9 lbs.
- Squat: 272.53 lbs.
- Press: 135.5 lbs.
- Deadlift: 351.1 lbs.
So, yesterday I did my shoulder day of the first week of my 2nd cycle and on my 3rd set, which was supposed to be my final set, I hit 115 lbs. for 4 reps. So I decided to do another set to see if I could do better on the next set after being "primed" up. I actually did do better, and ended up hitting 115 lbs. x 6 reps.
Now, according to Wendler's formula, 115 lbs x 6 reps would equal to being approx. 138 lbs. for a theoretical 1 RM. Therefore, since 138 lbs. is higher than my current training max number for the press does that mean that I actually made some progress on the Press?