Testing 1RM with Wendler 5/3/1

stumblinthrulife

Since it's the end of the year, I'd like to test my 1RM. The question is whether I test 1RM next week, which would ordinarily be the heavy week of my cycle, or whether I take a deload week and then test 1RM the following week.

Current training information -

I am following the 4 day Wendler 5/3/1 triumvirate template. I also do 3x8 'down sets' of the main lift, but view those as optional depending on how I'm feeling. I'm running two three week cycles followed by a one week deload (per Beyond 5/3/1). As I'm sure you know, the first week of a cycle is 5, 5, 5+, the second 3, 3, 3+ and the third 5, 3, 1+.

I had a forced deload about two weeks ago due to illness. I started back where I left off, so technically I'm on the fifth week (i.e. the second 3+ week) of the current cycle.

_errata_

Just stick with the program and test your max on your 5/3/1+ week. Patience is hard, but that's how big gains are made.

stumblinthrulife

That's the thing - my 5/3/1+ week is next week. I'm not looking to move it up, I'm wondering if I should move it back in order to insert a deload week.

For the tri, I didn't train balls to the wall right up to raceday - I had an easy week before the race. Does the same apply to lifting, or am I better 'primed' for the 1RM by training hard right up until the attempt?

DopeItUp

Honestly I doubt it will matter to a HUGE extent since you just had a week off two weeks ago. However, what I do is:

5s week
3s week
5/3/1 week
Deload week
Warm-ups and 1RM testing week. Testing one lift per day per my normal lifting schedule. (No accessory work this week)


Then I just continue with 5s the following week. I'm actually doing my deload week right now and will test my 1RMs next week, for example.

If you're interested, Wendler does have an actual prescribed guideline for testing 1RMs, it includes a few heavy singles in the final weeks leading up to your testing week. But it sounds like you're too close for that.

kelly_e_montana

^^^I do this as well but don't re-test every single cycle.

stumblinthrulife

ok, what I'm hearing is that since I already had a recent deload week, I may as well test on my 5/3/1+ week next week. Done. Thanks guys.

DopeItUp

kelly_e_montana wrote: »

^^^I do this as well but don't re-test every single cycle.

Just to be clear, I don't either. This is just an example schedule for when I do want to test my 1RM. I only test maybe twice a year, tops. I haven't tested since April.

stumblinthrulife

I've only 18 months under my belt, so still finding the right schedule. Since lifting isn't my primary focus I'll probably only test once a year.

Anyway, I tested deads this morning, and set a new 1RM @ 345lb, then another @ 365lb. That's a 50+lb improvement from the start of the year. I did not go to failure, so it's possible I have a little more in me.

I shot a few hoops to warmup, then did the DeFranco Agile 8 mobility workout. Then rather than the regular 5/3/1+ week, I worked up as follows (from the 1RM testing article on T-Nation):

8x135, rest 2 mins
5x175, rest 2 mins
5x210, rest 2 mins
3x245, rest 3 mins
1x280, rest 3 mins
1x315, rest 5 mins
1x345, rest 15 mins
1x365

New goal : four plates.

Edited: removed 355 from the list, since I skipped it and went straight to 365 since 345 went up so quickly.

nossmf

While deadlift is NOT my strongest lift, I buddy noted I tended to do too much warming up and using up the energy I would've used for my 1RM attempt. Were I you, I would nix the 175, go straight from 135 to 225 before doing smaller increment increases. When I pulled 405, my progression was

135x5
225x3
315x2
355x1
385x1
405x1

I haven't pulled that much from the floor since, though I have pulled 405 from a 6" rack pull.