Idiot Needing Help with 5/3/1 Calculations
firstsip
Posts: 8,399 Member
I'm horrible at math/numbers, so... please don't laugh at me. Maybe you can laugh. Or pity me.
I'm about to finish my first cycle of 5/3/1. I'm in love, easily.
However, I'm having trouble figuring out how to apply Cycle 2, 3, etc. I've read what Wendler's said (I don't own the book, though I know he says he breaks down almost every possible progression in a chart?), so I've been using online calculators to go further.
Using www.strstd.com, I did my first cycle, tapping out with 1+ sets of 150 for DL, 65 for Squats (I dropped down my weight to get more *kitten* to grass/strengthen form), 70 for OHP, and 60 for bench (same as squats--retooling form a bit). I was able to 2~3 at the max weight for upper body, 4~5 for lower.
Going into Cycle 2, I read to add 5 lbs to upper body moves, 10 lbs for lower. Would that be adding 5 or 10 lbs for ALL steps of the program?
For instance, I had week 1 for OHP as 50x5, 55x5, 65x5... week 3 as 55x5, 65x3, 70x1+.
Would Cycle 2 be something like, week 1 at OHP as 55x5, 60x5, 70x5 and week 3 as 60x5, 70x3, 75x1+?
Should deloads go up by weight, as well? Warm-ups?
Unfortunately, when I was using either www.strstd.com, blackironbeast.com, or even one of the Wendler downloadable Excel sheets... I could not figure out how to get it to calculate above my 5/3/1 maxes.
EXCUSE MY STUPIDITY.
I'm about to finish my first cycle of 5/3/1. I'm in love, easily.
However, I'm having trouble figuring out how to apply Cycle 2, 3, etc. I've read what Wendler's said (I don't own the book, though I know he says he breaks down almost every possible progression in a chart?), so I've been using online calculators to go further.
Using www.strstd.com, I did my first cycle, tapping out with 1+ sets of 150 for DL, 65 for Squats (I dropped down my weight to get more *kitten* to grass/strengthen form), 70 for OHP, and 60 for bench (same as squats--retooling form a bit). I was able to 2~3 at the max weight for upper body, 4~5 for lower.
Going into Cycle 2, I read to add 5 lbs to upper body moves, 10 lbs for lower. Would that be adding 5 or 10 lbs for ALL steps of the program?
For instance, I had week 1 for OHP as 50x5, 55x5, 65x5... week 3 as 55x5, 65x3, 70x1+.
Would Cycle 2 be something like, week 1 at OHP as 55x5, 60x5, 70x5 and week 3 as 60x5, 70x3, 75x1+?
Should deloads go up by weight, as well? Warm-ups?
Unfortunately, when I was using either www.strstd.com, blackironbeast.com, or even one of the Wendler downloadable Excel sheets... I could not figure out how to get it to calculate above my 5/3/1 maxes.
EXCUSE MY STUPIDITY.
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Replies
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interested.0
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I'm horrible at math/numbers, so... please don't laugh at me. Maybe you can laugh. Or pity me.
I'm about to finish my first cycle of 5/3/1. I'm in love, easily.
However, I'm having trouble figuring out how to apply Cycle 2, 3, etc. I've read what Wendler's said (I don't own the book, though I know he says he breaks down almost every possible progression in a chart?), so I've been using online calculators to go further.
Using www.strstd.com, I did my first cycle, tapping out with 1+ sets of 150 for DL, 65 for Squats (I dropped down my weight to get more *kitten* to grass/strengthen form), 70 for OHP, and 60 for bench (same as squats--retooling form a bit). I was able to 2~3 at the max weight for upper body, 4~5 for lower.
Going into Cycle 2, I read to add 5 lbs to upper body moves, 10 lbs for lower. Would that be adding 5 or 10 lbs for ALL steps of the program?
For instance, I had week 1 for OHP as 50x5, 55x5, 65x5... week 3 as 55x5, 65x3, 70x1+.
Would Cycle 2 be something like, week 1 at OHP as 55x5, 60x5, 70x5 and week 3 as 60x5, 70x3, 75x1+?
Should deloads go up by weight, as well? Warm-ups?
Unfortunately, when I was using either www.strstd.com, blackironbeast.com, or even one of the Wendler downloadable Excel sheets... I could not figure out how to get it to calculate above my 5/3/1 maxes.
EXCUSE MY STUPIDITY.
Nonono
You add the 5/10lbs to the weight you are using as your max to calculate the other lifts.
So if you are using 90lbs as your 90% max, on cycle 2 you would use 95lbs as your max to calculate your actual lifts.
Let me know if that cleara it up, if not, PM me and I will work your numbers for you in greater detail.0 -
I'm horrible at math/numbers, so... please don't laugh at me. Maybe you can laugh. Or pity me.
I'm about to finish my first cycle of 5/3/1. I'm in love, easily.
However, I'm having trouble figuring out how to apply Cycle 2, 3, etc. I've read what Wendler's said (I don't own the book, though I know he says he breaks down almost every possible progression in a chart?), so I've been using online calculators to go further.
Using www.strstd.com, I did my first cycle, tapping out with 1+ sets of 150 for DL, 65 for Squats (I dropped down my weight to get more *kitten* to grass/strengthen form), 70 for OHP, and 60 for bench (same as squats--retooling form a bit). I was able to 2~3 at the max weight for upper body, 4~5 for lower.
Going into Cycle 2, I read to add 5 lbs to upper body moves, 10 lbs for lower. Would that be adding 5 or 10 lbs for ALL steps of the program?
For instance, I had week 1 for OHP as 50x5, 55x5, 65x5... week 3 as 55x5, 65x3, 70x1+.
Would Cycle 2 be something like, week 1 at OHP as 55x5, 60x5, 70x5 and week 3 as 60x5, 70x3, 75x1+?
Should deloads go up by weight, as well? Warm-ups?
Unfortunately, when I was using either www.strstd.com, blackironbeast.com, or even one of the Wendler downloadable Excel sheets... I could not figure out how to get it to calculate above my 5/3/1 maxes.
EXCUSE MY STUPIDITY.
Nonono
You add the 5/10lbs to the weight you are using as your max to calculate the other lifts.
So if you are using 90lbs as your 90% max, on cycle 2 you would use 95lbs as your max to calculate your actual lifts.
Let me know if that cleara it up, if not, PM me and I will work your numbers for you in greater detail.
Haha, that's exactly what my problem was, the "calculating" adding the 5/10lbs to 90% max. I know the excel sheets and such are all "supposed to clear it up," but... that is how paralyzed by numbers I am.
........
I think I just figured it out actually. Ty :blushing:
I'M SO DUMB. SORRY SARAH AND SS.0 -
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I'm horrible at math/numbers, so... please don't laugh at me. Maybe you can laugh. Or pity me.
I'm about to finish my first cycle of 5/3/1. I'm in love, easily.
However, I'm having trouble figuring out how to apply Cycle 2, 3, etc. I've read what Wendler's said (I don't own the book, though I know he says he breaks down almost every possible progression in a chart?), so I've been using online calculators to go further.
Using www.strstd.com, I did my first cycle, tapping out with 1+ sets of 150 for DL, 65 for Squats (I dropped down my weight to get more *kitten* to grass/strengthen form), 70 for OHP, and 60 for bench (same as squats--retooling form a bit). I was able to 2~3 at the max weight for upper body, 4~5 for lower.
Going into Cycle 2, I read to add 5 lbs to upper body moves, 10 lbs for lower. Would that be adding 5 or 10 lbs for ALL steps of the program?
For instance, I had week 1 for OHP as 50x5, 55x5, 65x5... week 3 as 55x5, 65x3, 70x1+.
Would Cycle 2 be something like, week 1 at OHP as 55x5, 60x5, 70x5 and week 3 as 60x5, 70x3, 75x1+?
Should deloads go up by weight, as well? Warm-ups?
Unfortunately, when I was using either www.strstd.com, blackironbeast.com, or even one of the Wendler downloadable Excel sheets... I could not figure out how to get it to calculate above my 5/3/1 maxes.
EXCUSE MY STUPIDITY.
Nonono
You add the 5/10lbs to the weight you are using as your max to calculate the other lifts.
So if you are using 90lbs as your 90% max, on cycle 2 you would use 95lbs as your max to calculate your actual lifts.
Let me know if that cleara it up, if not, PM me and I will work your numbers for you in greater detail.
^ this. You add 5-10 lbs to your max. Let the calc run the outcome for you.0 -
Already been said - but add 10/5 onto the base number you are using to calculate the weights off, including warm ups and deloads.0
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I actually do my 1 rep max at the end in the later weeks. Our I have been. I like that 5/3/1 is a fairly quick routine, either that or I'm an idiot haha. ♥0
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I actually do my 1 rep max at the end in the later weeks. Our I have been. I like that 5/3/1 is a fairly quick routine, either that or I'm an idiot haha. ♥
I'm in the gym for an hour. I don't call that quick.
hmmm. Maybe I'm doing it wrong lol. It Maybe takes me a half hour, at least for week 1. Accessories I filter throughout the day because I only have a very limited time frame to spend in my garage.0 -
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I actually do my 1 rep max at the end in the later weeks. Our I have been. I like that 5/3/1 is a fairly quick routine, either that or I'm an idiot haha. ♥
I'm in the gym for an hour. I don't call that quick.
hmmm. Maybe I'm doing it wrong lol. It Maybe takes me a half hour, at least for week 1. Accessories I filter throughout the day because I only have a very limited time frame to spend in my garage.
The main lift can be quick sometimes, it's the accessory lifts that add the time.
Today I did OHP, Incline dumbbell press, shrugs, pull ups, and tri rope pull downs. Took almost exactly one hour. 9 sets of OHP, 5 sets of the others, except I did one extra on pull ups.
Ah, ya. I suppose I should've clarified the main lifts being the quick part. I'm still noob-ish lifting and prior to this routine I wasted (or at least now feels like) a good deal of time doing 5x10 on lifts and getting little to no progression. I actually have energy to attempt 1 RM with this. I started lighter to begin though, so I'd have the wiggle room to move up.0 -
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Calrification:
Do you use your PR's as the new calculation for the new wave? Or, how do you calculate it. I'm not in the business of maxing out. But, I do hit PR's monthly.
If you are following 5/3/1 how are you getting PRs? From 5/3/1 week?0 -
Calrification:
Do you use your PR's as the new calculation for the new wave? Or, how do you calculate it. I'm not in the business of maxing out. But, I do hit PR's monthly.
If you are following 5/3/1 how are you getting PRs? From 5/3/1 week?
Perhaps he means calculated 1RM PRs, since your last set on each compound lift is to failure.0 -
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This content has been removed.
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Calrification:
Do you use your PR's as the new calculation for the new wave? Or, how do you calculate it. I'm not in the business of maxing out. But, I do hit PR's monthly.
If you are following 5/3/1 how are you getting PRs? From 5/3/1 week?
Perhaps he means calculated 1RM PRs, since your last set on each compound lift is to failure.
Every month, on the 5/3/1 week, I lift more than I ever have, and that is my new PR. It's not a 1 RM, but it's an actual PR. So, as an example, my last OHP PR was 135 for 5 reps on the last lift. So, I would go in (I use an online calculator) and calculate what that would mean in terms of 1RM, and use that to calculate my next wave of lifts for OHP?
I don't believe that resetting your max is in the spirit of 5/3/1, but I could be mistaken. I try to go through each cycle until I cannot hit the single rep on the third week.0 -
Calrification:
Do you use your PR's as the new calculation for the new wave? Or, how do you calculate it. I'm not in the business of maxing out. But, I do hit PR's monthly.
If you are following 5/3/1 how are you getting PRs? From 5/3/1 week?
Perhaps he means calculated 1RM PRs, since your last set on each compound lift is to failure.
Every month, on the 5/3/1 week, I lift more than I ever have, and that is my new PR. It's not a 1 RM, but it's an actual PR. So, as an example, my last OHP PR was 135 for 5 reps on the last lift. So, I would go in (I use an online calculator) and calculate what that would mean in terms of 1RM, and use that to calculate my next wave of lifts for OHP?
You are not supposed to reset each time.0 -
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I was under the impression that 5/3/1 was not optimal for beginner or intermediate lifting. I've read that strength will increase faster exhausting stronglifts and Madcow gains first. Am I misinformed?0
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I was under the impression that 5/3/1 was not optimal for beginner or intermediate lifting. I've read that strength will increase faster exhausting stronglifts and Madcow gains first. Am I misinformed?
You are correct, as a rule of thumb, it's not optimal for beginners or novices. Whether it is for an intermediate depends on the definition of intermediate (as well as other factors such as enjoyment and progression under a current program). For example, If you take the strength standards for women, they are really low.0 -
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