Here are my 5RM’s, along with the calculated 1RM (the standard formula is actually pretty accurate for me, at least in regards to the Front Squat which I maxed out almost textbook not so long ago) and then the Wendler training max ™ which is 90% of that 1RM:
Military Press: 51kg/59kg/54kg
I’m running 5/3/1 EXACTLY as written and not trying to pull a fast one by increasing my training max higher than Wendler suggests, or adding any unnecessary exercises, etc , etc. Having bought a copy of both 5/3/1 and Beyond 5/3/1 and reading them at every opportunity in the past week, I’ve hit upon a revelation about my own training - namely, that the only person that matters when training is yourself. You are only up against yourself and nobody else, the only person you need to better is yourself, and the only way you can do that is with self belief and perseverance.
Along with the standard 5/3/1, I’m running BBB (the variation where you run the other lift 5x10 rather than the same lift following your 5/3/1 work, eg if I’m doing Bench 5/3/1, I’ll be doing Military Press for 5x10 BBB) because I want some damn muscle gainz! Any assistance work outside of this is solely what Wendler puts as standard or the suggested substitutes (because I am currently only capable of performing 2 chinups on a good day…)
As suggested by the title I’m bulking. I’m sitting at 185.5cm (6ft1 for you imperialists) and about 84kg (185 lbs). I’ve been trying this for a while, but it’s not really worked. I have gained a couple of kilos apparently in the past couple of months, but this has been really slow and could really just be anomalous. My physical appearance hasn’t really changed. Last week was a hell of a week of indiscretion. In an experiment to see if I could actually force myself to gain weight, I ate a signficant surplus on most days including 2 days at 7000 calories… that was tough, enjoyable, but tough and emotionally impactful). My weekly average was roughly 5200 calories. Today the scale showed what I’ve come to expect with water weight gains. It was completely unnecessary to do what I did last week, so I’ve now opted upon a more doable strategy:
~4000 calories a day and at least 1g of protein per lb of bodyweight. Hypothetically, this should ensure a gain of about 2lbs per month… If I’m doing everything right. I may have to tweak it from time to time, but I’m certainly not an undereater (having previously been in excess of 310lbs at one stage). My goal is to reach 200lbs and then evaluate where I need to go from there. I eat an incredibly boring diet, day in, day out, which consists of almost entirely stereotypically “clean foods”. I don’t eat meat or chicken because I have no taste for it and my consumption of fish is pretty minimal too. I do eat eggs and dairy, and they account for around a third of my daily protein intake. Should I eat more? We’ll see soon enough…
I used to take videos for posterity reasons every workout, but it’s incredibly time consuming editing and uploading to YouTube, so I’m only going to do it if I REALLY need advice on form or want to display a particularly awesome lift.
Glad to be aboard on the 5/3/1 journey.