I would like some help on deciding which of these to try.
-lifting since 16
-using 5/3/1 for just over a year now, WSFSB for 2 years prior
-no physical activity outside of the gym
-main goal is strength gains
-will be maintaining weight
Deadlift - 445
Bench - 225
Squat - 340
I like the quicker ramping and shorter cycles of the advanced version but I am having some trouble understanding the program layout. I particularly find this quite ambiguous -
- The easiest way to set this up the first time is to put current PRs in week 3 (with more experience and relevant lifts you might have new PR goals in both weeks 3 and 4). Your 5RM can be calculated and just drop off a given percentage for your 5x5RM (try 7.5% maybe) you get a week 3 figure for those lifts. Now back down to week 1. A conservative number to start with might be 80% of your Week 3 PR lift then split the difference for Week 2.
Can someone explain the above to me? I read it as "put your CURRENT PRs in week 3..." but then he goes on to say to calculate a 5rm OFF of the PRs(???) and then take a given % off of that ? and then the 80% thing? - is this off the reduced 5rm or the actual current PR or what??
I found the excel template for the Intermediate version so there is no confusion there.
The template seems to lay out some pretty lofty PRs- for example, in 12 weeks it has me adding-
90lbs to my deadlift 1rm
45lbs to my bench 1rm
These seems a little much.... can I really expect this kind of improvement?
What does the collective say?
Should I go with the Intermediate program given my lifts and training age?
Would love to hear about peoples experience on either of these.