T Nation

Beyond 5/3/1 1.x 1min Squatting Sets

Hey everyone. I am currently on week 4 of Beyond 1.1.
My rep PRs are consistently 9/7/5 on the 5/3/1 days on all lifts including the squat.
Yet squatting 5x5 at 75% with 1 min rest destroys me like no other lift. I am hesitant yet to increase the rest times.

Has anyone else experienced this? Is it common that one responds to lower body lifts so differently?
My current guess is this something I just gotta fight through until I get accustomed to it.

Any input very much appreciated, thanks!

I have found that if my 1rm’s were where I say they are, I get 9/7/5 also. What I did is exactly as Jim has told 1000’s of folks… Lower the TM and start over. soon you’ll be past your current TM and progressing. Add 10# / 5# to your lifts for 5 cycles, then drop your TM’s back 3 cycles to the weight you used on cycle 2. This is much much mentioned “5 steps forward, 3 steps back” premise that will have you making steady gains.

See the genius about it is while the bar weight may be lighter it’s still better than your starting TM. Plus since you’ve been here before you should smash rep PR’s. It’s a win-win, big picture kind of thing. You should be creaming your jeans about now. You’re welcome :slight_smile: lol

[quote]GinTonic wrote:
Hey everyone. I am currently on week 4 of Beyond 1.1.
My rep PRs are consistently 9/7/5 on the 5/3/1 days on all lifts including the squat.
Yet squatting 5x5 at 75% with 1 min rest destroys me like no other lift. I am hesitant yet to increase the rest times.

Has anyone else experienced this? Is it common that one responds to lower body lifts so differently?
My current guess is this something I just gotta fight through until I get accustomed to it.

Any input very much appreciated, thanks![/quote]

Unless you have done that sort of density and volume on the squat before it is going to be a bitch.

You’ll adapt (and built a mental toughness whilst you do), stay at it (you need to do an additional 2 sets in the next phase :wink: ).

[quote]tsantos wrote:
You’ll adapt (and built a mental toughness whilst you do), stay at it (you need to do an additional 2 sets in the next phase :wink: ).[/quote]
Yeah…I just saw that yesterday hahaha…
I have done more volume in the past but never that density and maybe it’s just the stimulus my squat needs. The squat is my weakest lift although I never treated it different than everything else.

[quote]GinTonic wrote:

[quote]tsantos wrote:
You’ll adapt (and built a mental toughness whilst you do), stay at it (you need to do an additional 2 sets in the next phase :wink: ).[/quote]
Yeah…I just saw that yesterday hahaha…
I have done more volume in the past but never that density and maybe it’s just the stimulus my squat needs. The squat is my weakest lift although I never treated it different than everything else.
[/quote]

Hey GT - is this routine in the beyond book? i looked and could not find it.

[quote]j62usa wrote:

[quote]GinTonic wrote:

[quote]tsantos wrote:
You’ll adapt (and built a mental toughness whilst you do), stay at it (you need to do an additional 2 sets in the next phase :wink: ).[/quote]
Yeah…I just saw that yesterday hahaha…
I have done more volume in the past but never that density and maybe it’s just the stimulus my squat needs. The squat is my weakest lift although I never treated it different than everything else.
[/quote]

Hey GT - is this routine in the beyond book? i looked and could not find it. [/quote]

It’s an article on this site

Fuck me. Yesterday was the 3rd time squatting with 1 min rest and I am just as sore today, again.
The deload week has 5x5 squatting at 75% with 1 min rest set up twice within 4 days. I hope that will fix it.
What would you guys do? Maybe increase rest times slightly just for the squat, say up to 90 seconds?

Are you exercising with weights are strength training? I think Jim has said in the past, take as long as you need between sets to be awesome or something like that. And unless something has changed, deload weights are 50%. At least that’s what all my 5/3/1 books read. But I’m not too familiar with the Beyond 1.1 version. I might be out of my lane but trying to help nevertheless.

The 1 min rest sets 5x5@75% serve a certain purpose. Jim’s got a plan with that.
In general the “rest as long as you need” is correct.

[quote]StrengthDawg wrote:
Are you exercising with weights are strength training? I think Jim has said in the past, take as long as you need between sets to be awesome or something like that. And unless something has changed, deload weights are 50%. At least that’s what all my 5/3/1 books read. But I’m not too familiar with the Beyond 1.1 version. I might be out of my lane but trying to help nevertheless. [/quote]

[quote]GinTonic wrote:
Fuck me. Yesterday was the 3rd time squatting with 1 min rest and I am just as sore today, again.
The deload week has 5x5 squatting at 75% with 1 min rest set up twice within 4 days. I hope that will fix it.
What would you guys do? Maybe increase rest times slightly just for the squat, say up to 90 seconds?[/quote]

My 2c:

Did you get the work done? If so, I would accept the soreness as part of the program and manage it. Look after your peri and recovery. Do the Limber 11 after your workouts and take an Epsom salts bath. It will get better with time.

It will also set you up for the next phase where you are doing 7x5.

If you’re missing reps and really grinding the weight up then take a bit longer in the last sets and aim to reduce the rest period over time or go with 70% and built it up to 75 over the month.

[quote]GinTonic wrote:
The 1 min rest sets 5x5@75% serve a certain purpose. Jim’s got a plan with that.
In general the “rest as long as you need” is correct.

[quote]StrengthDawg wrote:
Are you exercising with weights are strength training? I think Jim has said in the past, take as long as you need between sets to be awesome or something like that. And unless something has changed, deload weights are 50%. At least that’s what all my 5/3/1 books read. But I’m not too familiar with the Beyond 1.1 version. I might be out of my lane but trying to help nevertheless. [/quote]
[/quote]
Yeah, I know Jim has a plan with that but you wrote that the 1 min thing destroys you and asked specifically if you should increase your rest between sets. Now all of a sudden you don’t think that’s a factor. Good luck figuring out your issue.