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Confused about Calculations in 5/3/1 BBB?


#1

My working sets for the big 4 lifts are as follows (Estimated 1RM in parenthesis):

Deadlift: 375lbs x5 (1RM 435lbs)
Press: 120lbs x5 (1RM 135lbs)
Squat: 245lbs x5 (1RM 285lbs)
Bench Press: 195lbs x5 (1RM 225lbs)

When using an online calculator for the 5/3/1 BBB program, should I be using my estimated 1RM (I’ve never maxed out before) or use my 5RM?

Thanks


#2

After a bit of research I’ve answered my own question-

You take your estimated 1RM and use 90% of that (To account for any bullshit and ego lifting) and then base the percentages off of that.


#3

Your working sets should be different percentages of your training max for each set. For example, the first set of 5 should be at 65%, the second set should be at 75%, and the third set should be as many reps as you can get at 85%.

If you are listing what you are currently working at rather than what you think your sets should be in 5/3/1, then you can calculate what your maxes would be by:

(Weight X Reps) x .0333 + Weight.

So for your deadlift, your estimated max would be (375x5)x.033+375, or 436. Your Training Max would be 90% of that, or 393. That’s the number you would use to calculate your working sets.

I’m not sure I understood your question correctly, but I hope this helps.


#4

I probably could’ve worded it better but you got the jist of it… My working sets listed were referring to what I moved last week in a different program. Thanks for your help


#5

Once again - don’t use an online calculator.