T Nation

Stalling Out on 5/3/1


#1

I've been using 5/3/1 for the last year with some great improvements. It took my squat from 345 to 400lbs, my bench from 245 for 1 to 265 for 4 and my deadlift from 365 to 445. My problem is my squat and deadlift progress has slowed. I've been getting 2 or 3 reps on my one rep training max regularily but now I'm down to one rep on my one rep training max and I missed 425 for my 5 rep training max (only getting three reps) this week. My bench is still progressing and I got 4 reps on my 1 rep training max last week. I haven't been deloading every 3 weeks and really only deloading when I feel I need too. I've decided to take this week off after missing my 5 rep max in the deadlift. Just wondering what I should do?


#2
  1. Take a week or two off/ light training. Maybe you need a little rest?
  2. Straight from the book, Jim mentiones when you stall, take your weights from 2-3 cycles ago, and start again from there. Take 2 steps back, go 3 forward
  3. You mentioned that your bench is still going up? Maybe just reset the Squat and Deadlift? Keep riding that bench...

#3

Simple. Lower your training max by around 10%.


#4

take deloads and run the program as written. when you stall, reset at 85% of current max weights.


#5

Well obviously you need to deload. Haven't you read the book? Once you start modifying the program, it is no longer 5/3/1. Just do the program AS WRITTEN and you'll be fine. What I would do is take about 10% of your best training maxes and reset and work from there. Hope this helps.

Luke


#6

There's a reason Wendler has a de-load every fourth week. Use it to your advantage. Run hills, do complexes, etc during your de-load week if you feel the need to do something. But, by all means, utilize the de-load week


#7

First deload when you are suppose to as scheduled, better for the long term. Second take about %10 of your weights and start again. At least that is what I would do.


#8

a search


#9

Start by deloading every 4th week like Jim suggests and also re-test your maxes and take your 90%'s like the program has you do when you start 5/3/1. Try that out and see how it goes.


#10

Reset and start again.


#11

what exactly have you been doing for assistance and how have you set it up through the week?


#12

reset & restart!


#13

Wendler himself typically recommends you reset your training max down and start working back up from there. You should probably decrease your training max ~30 lbs. and start working back up from there. I would also recommend you start doing the regular deloads as scheduled. As you get stronger, the heavier poundages are tougher to recover from and the deloads become more important.


#14
  • post in the 5/3/1 main thread :wink:

  • take the deload week as scheduled;

  • reset DL and Squat max;


#15

I would start by changing my Avatar . . . then maybe reset my max numbers.


#16

take your training maxes for squat and deadlift and multiply by 90% and keep going, its all in the book.


#17

I'm by no means an expert. I'm actually mid way through my 2nd cycle of 5/3/1. But dealoading sounds like a good start. I would also consider lowering your training maxes. Hope you get out of that rut soon.


#18

I'm by no means an expert. I'm actually mid way through my 2nd cycle of 5/3/1. But dealoading sounds like a good start. I would also consider lowering your training maxes. Hope you get out of that rut soon.


#19

Deload as it says. There's a reason Jim has that in there. there's a decent amount of volume in 5 3 1 and you'll need the rest to recover.

Also, you will tap out on this after some time. When that happens you might want to use a different program for some time , such as a Westside approach. But not forever. Take your new maxes and go back to 5 3 1.

I was doing my own thing and quasi Westside for years. I just did my first 5 3 1 on deadlfifs last week. I suck at reps because it's been so long since I did them. I'm hoping it pushes me over the hump to 600 lbs.


#20

Deload as it says. There's a reason Jim has that in there. there's a decent amount of volume in 5 3 1 and you'll need the rest to recover.

Also, you will tap out on this after some time. When that happens you might want to use a different program for some time , such as a Westside approach. But not forever. Take your new maxes and go back to 5 3 1.

I was doing my own thing and quasi Westside for years. I just did my first 5 3 1 on deadlfifs last week. I suck at reps because it's been so long since I did them. I'm hoping it pushes me over the hump to 600 lbs.