Laying some groundwork.. Just did Max Strength.. now jumping on the 5/3/1 train. I am going to stick to the first template, and do the Big But Boring for assistance work.
I couldn't really compare my maxes on Max Strength because I didn't do 'packing day' and then tried to do 'moving day' essentially and so I was comparing my best lifts ever to 4 maxes in a 3 day span.
And here are my unimpressive #'s
- This may be an underestimated, but I am not sure yet
- I've only pulled sumo, but I want to switch to conventional.
I am only assuming this is my max, my sumo 1rm is 405
On wk1, when I pull 85%, I am going to use Wendler's formula
weight x reps x 0.03333 + weight and see how close to 365 I'll be
and can readjust as necessary
- I will essentially be doing the same that I did with bench that I
will do with deadlift. I just missed 225, but that was with 2
horrible lift offs on a max attempt
- Once again, same with my deadlift and bench. I just did a 275 max on
a 16inch box, which is parallel for me. But my last free squat max
was 265. I can readjust if needed.
I read somewhere Wendler said that 85% should be about a 5rm. Therefore, wk1 when I pull 85%, I should be able to hit well over 5 reps (considering I am already lowering weights by 10%). I would assume for
Military: 85%=105=should be around 9 reps
Deadlift 85%=279.225=280 and 9 reps
Bench 85%=172.125=175 and 9 reps
Squat 85%=202.725=205 and 9 reps
If I actually plug those #'s into a 1rep max calc, I get close to the max.
I started doing some mobility work in Max Strength, but I'll admit I was a little lazy with it and didn't always do all of it. The workouts took forever, and the add'l 15 mins was hard to make myself do.. I figure 5/3/1 won't be as long as the Max Strength in duration wise (on some high intensity days it took almost 2 hours).
As far as the BBB assistance, I am going to start with 40% and see how it goes. I may switch it up after I get used to it (maybe weigh ramp down)
Also, everything else will stay the same except Bench day I am going to do 2x10, 1xmax reps Kroc Rows.