The program I was on before beginning 5/3/1 almost a month ago actually had me doing 3RMs, so I used these numbers as my starting poundages for 5/3/1 (3RM = 90% 1RM). My 3MR for squat was 240. On my third week of 5/3/1, I was only able to squat 228 two times. I’ve similarly lost strength in bench and deadlift (I’m not pressing at the moment due to a shoulder injury).
Next week will be my first deload week, and then I’m supposed to add weight to my first cycle’s poundages. So, if I began the first cycle at 240 for my 3RM in squat, I would theoretically be moving to 250. But this is ridiculous, since week 3 showed me that I can’t even squat 228 3 times. I got weaker.
Is this what’s meant by “5 up and 3 down”, and I’ll eventually regain my strength? Or am I doing something totally wrong? I’m following the plan almost to the letter (I don’t do cardio). I’m doing moderate assistance exercises, not breaking my ass or anything.
I’m 48, but have been training all my life.