Anybody with any experience/advice/sarcastic comments that are really shots at our politicians/etc on cycling assistance work to maintain PR sets?
My main goal with 5/3/1 isn’t competition or a sport but just to keep hitting PRs on the main PR set and keep becoming stronger and better’er. As everyone knows you can only keep this up so long with adding 5lbs to UB movements and 10lbs to LB movements.
Eventually you won’t be able to PR and then you will miss on your 5/3/1 sets and have to take a few steps back to take several more steps forward. I’ve charted my lifts over the past two years and there have been peaks and valleys (with overall consistent gains, thanks Jim!). Just trying to see if anyone has any insight on plotting out 6-18 months with the goal of consistent rep PRs.
February 2012-November 2012 standard BBB (5x10 at 60%)
November 2012-January 2013 bodyweight assistance (prep for Army PT test)
January 2013 - July 2013 - Personal BBB program. 3x10 standard exercise 3x10 different bar (swiss for pressing, SS bar for squatting and trap for deadlifting)
July 2013 - September 2013 FSL paused rep work 5x5 every week (this REALLY got my PRs going again but they’ve kind of tapered off)
September 2013 - October 2013 - added in Joker sets when strong
Was thinking about going back to BBB to get more reps and more chance to refine my technique or maybe going the other direction and trying rule of 10 or BBB challenge with 5x1 TM.
Maybe a yearly cycle could look something like . . . . . ?
Rule of 10
Shift into each one as it gets harder to PR and eventually start over when failure to meet 5/3/1 reps . . . . .