T Nation

Help with My Progress? 6 Months In, Think I am Stuck


#22

It looks like you have been making some progress. But I will just reiterate what has been previously stated in this thread. You should be able to complete 3-5 good reps with your Training Max (3 means a 90% TM, 5 means a 85% TM). At the very most these reps should be challenging, but not grinders to get done.

Judging from what you have just posted, your bench press and deadlift TM’s seem far too high. However, only you can know if you are really having a bad day/week (sickness, injury, etc.). But keep in mind setting your TM correctly is supposed to insulate against this stuff.

I say do a deload week then reduce all of your TM’s by 10%. The week after you deload, work up to your TM’s and attempt to get 3-5 reps at each one. If you can’t get required reps, recalculate your 1RM from what you could get, and use that to set your new TM.

Do you have any of the 5/3/1 books? If not I highly recommend you get them, especially Forever. It has everything you need in it to guide you through all of this.

P.S. If you are still using the “Jim Wendler App” on your phone, you should stop. It isn’t associated with him in any way (he doesn’t have an app) and many of those are often wrong in how they have the program written out.


#23

Thanks for the fast reply! A couple of points:

  1. When you say to deload 10% all TM, you mean all exercises or only BP and DL?
  2. If I reduce 10%, it means my new TM for Bench will be 209 and for DL it will be 334 LBS.
  3. I am using Wender Log app by Vandersoft.
  4. I read the original 531 and Beyond 531. I have not read Forever.

#24

Either or. Regardless of what you set your TM to, you should be able to hit it for 3-5 reps.

Do you actually have micro-plates for loading? Why not just round to the nearest 5? You don’t need to be that precise.

I am not familiar, nor do I care.

You should, its great.


#25

I’m also more or less beginner and I trained high rep range at first then switched to low rep ranges and hit dead end like you did now.

Then I returned to high rep ranges and added more calories into my diet - and I’m making progress again.

I don’t know anything about your diet but maybe there’s some room for improvement on that area too.

And for the end - high rep trainings gives me waaay better pumps than low rep training.


#26

I would suggest this protocol for the poster. Just take a week to work up for each lift to a heavy enough 5 rep set, like testing a 5 rep max, but making sure that every rep has solid technique and good bar speed (not a grinder). So, a weight that is heavy but still 5 solid, fast reps. Now make those weights the training max. That ensures that you can in fact do 5 reps at the training max, and will get the training max to about the right level relative to a 1 rep max.


#27

So a good rule of thumb would be to reduce 10% of TM if

  1. you CANT do 3 reps.

#28

Not necessarily. Its depends on what 5/3/1 template you are running. 3 good reps is a good indicator or a 90% TM. Lots of 5/3/1 programs can be run using a 90% TM, however setting your TM to 85% is never a bad thing.

If you only get a couple reps using this formula to calculate your new 1RM:

Weight Used x # of Reps x 0.0333 = Estimated 1RM

80-90% of Estimated 1RM is your new Training Max.


#29

Did the deload week. Today I am starting with a 10% decrease on deadlift, squats and bench press.