I just started 5/3/1 about nine week ago (doing it 3 days a week) after coming off of the texas method.Going into the program my estimated 1RM maxes for Bench, Squat, Shoulder Press, and Deadlift were 226, 340, 154, 360. I am now in my 5/3/1 week for the second cycle and on the last sets I so far was only able to bench 205 for 2 reps and squat 300 for 3 reps. I came into both sets feeling great, but when I actually started lifting I felt incredibly weak. I can’t seem to pinpoint my errors, so I wanted to see if you guys could help me.
Thanks ahead of time.
Here’s my log:
Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM
CYCLE 1 29 Feb to 21 Mar 2012
Core Lift 1RM 90% Wendler Percentages
Bench Press 226 203 Week 1 Week 2 Week 3 Week 4
Squat 340 306 65% 70% 75% 40%
Shoulder Press 154 139 75% 80% 85% 50%
Deadlift 360 324 85% 90% 95% 60%
Core Lift
Bench Press Wed, 29 Feb Wed, 07 Mar Wed, 14 Mar Wed, 21 Mar
Set 1 130.00 140.00 155.00 80.00
Set 2 155.00 165.00 175.00 100.00
Set 3 175.00 185.00 195.00 120.00 2.07% -1.40%
PR: Set 9 8 6 N/A 225.05 229.70 226.48
Squat Fri, 02 Mar Fri, 09 Mar Fri, 16 Mar Fri, 23 Mar
Set 1 200.00 215.00 230.00 120.00
Set 2 230.00 245.00 260.00 155.00
Set 3 260.00 275.00 290.00 185.00 -1.79% -1.58%
PR: Set 11 9 7 N/A 360.11 353.65 348.06
Shoulder Press Sun, 04 Mar Sun, 11 Mar Sun, 18 Mar Sun, 25 Mar
Set 1 90.00 95.00 105.00 55.00
Set 2 105.00 110.00 120.00 70.00
Set 3 120.00 125.00 130.00 85.00 4.17% -2.94%
PR: Set 9 9 7 N/A 154.32 160.75 156.02
Deadlift Wed, 29 Feb Wed, 07 Mar Wed, 14 Mar Wed, 21 Mar
Set 1 210.00 225.00 245.00 130.00
Set 2 245.00 260.00 275.00 160.00
Set 3 275.00 290.00 310.00 195.00 2.05% 0.41%
PR: Set 7 6 4 N/A 330.05 336.82 338.21
CYCLE 2 28 Mar to 18 Apr 2012
Core Lift 1RM 90% Wendler Percentages
Bench Press 237 213 Week 1 Week 2 Week 3 Week 4
Squat 351 316 65% 70% 75% 40%
Shoulder Press 165 149 75% 80% 85% 50%
Deadlift 371 334 85% 90% 95% 60%
Core Lift
Bench Press Wed, 28 Mar Wed, 04 Apr Wed, 11 Apr Wed, 18 Apr
Set 1 140.00 150.00 160.00 85.00
Set 2 160.00 170.00 180.00 105.00
Set 3 180.00 190.00 205.00 130.00 2.15% -4.45%
PR: Set 7 6 2 NA 216.03 220.67 210.86
Squat Fri, 30 Mar Fri, 06 Apr Fri, 13 Apr Fri, 20 Apr
Set 1 205.00 220.00 235.00 125.00
Set 2 235.00 255.00 270.00 160.00
Set 3 270.00 285.00 300.00 190.00 -8.08% -4.03%
PR: Set 10 6 3 NA 360.10 331.01 317.66
Shoulder Press Sun, 01 Apr Sun, 08 Apr Sun, 15 Apr Sun, 22 Apr
Set 1 95.00 105.00 110.00 60.00
Set 2 110.00 120.00 125.00 75.00
Set 3 125.00 135.00 140.00 90.00 4.40% 0.00%
PR: Set 8 7 NA 155.20 162.03 #N/A
Deadlift Wed, 28 Mar Wed, 04 Apr Wed, 11 Apr Wed, 18 Apr
Set 1 215.00 235.00 250.00 135.00
Set 2 250.00 265.00 285.00 165.00
Set 3 285.00 300.00 315.00 200.00 -6.78% 0.00%
PR: Set 6 2 NA 331.01 308.58 #N/A