Reps vs. 1RM

tomcornhole

So I have been good and not doing 1RM work every week on 5/3/1, putting max effort into the last set. I have noticed that I can hit the reps to match my 1RM, but it is killer. I think that hitting the reps is much more challenging than just going to the 1RM. For example, today was 3 day and my last set weight was 320 lbs on DL. My 1RM for DL is 400. I did 8x320 which computes to a 1RM of 397 lbs. I nearly passed out and barfed at the end of that set. Holy crap.

Just looking for some assurance that this is the correct approach. Next week is 5/3/1 week and I am going to see where my 1RM is for all my lifts. Then back to reps.

Tom

jacksonpt

It's the same for me. If I max out my + set, it usually calculates out to about the same as my 1RM, but it can be pretty brutal doing so.

danimalkeys

reps training is a lot different than 1rm training. I'd never take an 8 rep max and let it compute a 1rm for me- it's always way off. Those calcs were only close when I was doing 3 rep maxes.

If your true, tested 1rm is 400, then don't worry about what the rep calc says for 8 reps of 320.

tomcornhole

I've pulled 400 so that is my true 1RM.

danimalkeys

is that what you used to calculate your weight progression for the 5/3/1? Because that would be ideal... You are probably over that by now.

I hate doing high reps on deads. On 5/3/1 I would do the prescribed reps, then do 2-3 sets of the same weight/reps instead of trying to pull as many as I could at once. I did that one week and got like 10 reps of 335 and it hurt me for almost 2 weeks!

tomcornhole

That's what I would prefer vs. max reps. I do not like this max rep thing for DL. I would much prefer to pull 3x320 on 3 day and then joker up to 3x365 or even 3x385. Pulling anything 8 times is brutal.

I don't mind repping out on bench and OHP. That is good for my shoulders. Haven't decided what I like on squat.

So which is better for strength? Max reps or jokering up?

danimalkeys

The best thing for strength is constant progression over time, with the right intensity and volume.

Have you ever seen Prillepins' Table? It gives you the target number of reps a specific % of max to get the correct volume of work..

http://www.t-nation.com/readArticle.do?id=4677737

So really, if you took that 320x8 and did 320x3x3, you'd be just as well off. The only thing it affects is your projected max on the spreadsheet, by not maxing the reps out. With 5/3/1 you only do 1 top set so you'd have to factor in the other work sets into the volume based on the table I linked.

tomcornhole

I like that table and I am going to stop maxing reps on DL. I like the idea of doing more 3x sets instead of maxing one set. Today, I could have done 3x3x320 and felt a lot better.

jacksonpt

I kinda feel like you've been looking for someone to give you a reason (or approve?) of you not maxing out on a set. I don't really care either way, but just be honest with yourself and why you're making the change. Preference? Progression? etc.

Every time I've ever made a change to a boxed program, it's been detrimental to my progress. There's a reason I'm following a boxed program put together by someone who forgets more about lifting each day than I'll ever know. Changing one of the core principles of a program is not good for me.

Again, do whatever you want... I'm not judging or trying to convince you either way... just make sure you know why you're doing what you're doing. Simply feeling bad after is, IMO, a ****ty reason to change. It's a reason to work harder.

tomcornhole

I want to enjoy lifting. That doesn't mean it should be easy, quite the contrary. I want it to be hard. But I would like to find a balance between hard and enjoyable. 3x3x320 is much more enjoyable for me than 1x8x320. If they both increase strength the same, then I'm going with 3x3x320. I'm not sure they do, but that table seems to indicate they may be equal for strength but not for hypertrophy.

And on my 5/3/1 day next week, I would much rather do 3x2x340 or even 3x3x340 than 6 or 8x340. Actually, I would much rather do 2x340, 2x360 and 2x380 than 6x340. I am capable of doing either progression.

I'm not too hard core about all this. I am strong enough. I have enough muscle. I do this because I set out on a goal of hitting 1,000 lbs. for squat, DL and bench. Life without goals sucks. Once I accomplish that, I'll take up something else, not continue to go heavier.