5/3/1 - if/when to test actual 1RM

jacksonpt

I'm following Wendler's 5/3/1 protocol with a slight variation on BBB. My typical routine looks like this:

Monday: deads (5/3/1), squats (5x10 @ 65%)
Tuesday: bench (5/3/1), ohp (5x10 @ 65%)
Thursday: ohp (5/3/1), bench (5x10 @ 65%)
Friday: squats (5/3/1), deads (5x10 @ 65%)

Per the program, I increase my 1RM for squats and deads by 10lbs after each cycle, and bench and ohp by 5lbs each cycle.

I'm really struggling with OHP, especially on the 5x10 day, but otherwise I'm able to get through all lifts with good technique and reasonable reps. So from that standpoint, I'm kind of in a "if it ain't broken don't fix it" situation.

However, I'd like to test my actual 1RM... mostly for my ego. But, is there any merit to doing so for the program? Or as long as I'm able to do the lifts and work through the program, should I just keep increasing the starting numbers every cycle as the program suggests?

Lastly, any suggestions on how often I should test my 1RM, and when in the cycle I should do it? I'm thinking every 3 cycles, which would be about quarterly, and after my deload week.

.

DYELB

If you can do it without testing your 1RM, you'll probably be better off.

That being said I love testing maxes, I think it's embedded in like genetic bro-code or whatever.

Quarterly is probably a good max frequency, though you may want to consider adding an additional deload week after you test.

Have you considered doing PL meets and using that as your RM check?

firstsip

Bump.

Sarauk2sf

No need to test your 1RM for the program - your lifting progress will give you enough information as to whether to add 10lb, 5lb, or nothing for the next cycle.

If you do want to test your 1RM, I would suggest only doing one during either deload week or 5/3/1 week (and at the beginning if during deload week so you have time without CNS stress). The frequency depends on the lift imo.

- presses take less out of you - but can be 'riskier' for shoulder injury
- deadlift maxes are very draining and can put you back for a few weeks after (and impact all your lifts)

I would not test more than once a quarter, and possibly less for deadlifts.

However, I am typing this knowing it is a 'do as I say and not as I do' advice as I have had my fair share of 1RM testing at more regular frequency, which I am making a concerted effort not to do anymore.

DYELB

However, I am typing this knowing it is a 'do as I say and not as I do' advice as I have had my fair share of 1RM testing at more regular frequency, which I am making a concerted effort not to do anymore.

Up until this point, I was thinking "Pot, meet kettle"




But then I remembered I do the same thing.

tomcornhole

show previous quotes

However, I am typing this knowing it is a 'do as I say and not as I do' advice as I have had my fair share of 1RM testing at more regular frequency, which I am making a concerted effort not to do anymore.

Up until this point, I was thinking "Pot, meet kettle"




But then I remembered I do the same thing.

Me too. But you know what, I view lifting as MY enjoyment. I know 1RM work is not optimal. It adds no strength, it actually hurts progress. It takes a while to recover. I do love it so. So it will stay for now. I guess if I ever get into the advanced weights and start pushing big weights, I'll HAVE to stop. I'll get my 1RM fix at a PL meet then I guess.

As for the original question, I do 1RM work on 5/3/1 day. I have been doing all 4 lifts in a single week. I do it every other cycle. Last 1RM session was a beast so I am going to modify my approach and just do pairs every cycle: squat + bench, DL + OHP. That means each lift will get a 1RM session every 2 months. Once I hit 400 squat, 300 bench and 500 DL, I'll probably go to once a quarter.

DopeItUp

I usually do my full cycle, 5s, 3s, 5/3/1, THEN 1RM max, THEN deload week. But I do it very, very rarely (once every 6months or longer at this point).

steve_mfp

I usually do my full cycle, 5s, 3s, 5/3/1, THEN 1RM max, THEN deload week. But I do it very, very rarely (once every 6months or longer at this point).

^^^This. Also if you are implementing joker sets these can let you know real quick if your working 1RM is too low or too high. And it is highly recommended by Wendler to use joker sets...and first set last...with his program.

I also hit walls with OHP...normally if i don't hit my numbers i drop it by 1 or sometimes 2 cycles and adjust the accessory exercises and then i'll punch through it.

TR0berts

For the 5x10 days, you could drop to 60%, as opposed to 65% - at least for OHP, if that's troublesome. Or, what I did on my last couple of cycles was pyramid down. Start at 70%, then drop to 60% when you think you can't get 10 reps at 70%, then drop to 50% when you think you can't get 10 reps at 60% - or whatever percentages you wish to use. I usually found that I could get 2 or 3 sets of 10 at 70%, then 1 (sometimes 2) sets at 60%.

tomcornhole

I started a different periodization where I do

5 day + BBB (high volume)
3 day + first set last then add chains (moderate volume, moderate weight)
5/3/1 day + 1 rep jokers. If I've done 1RM recently, I just try to double or triple up on the last 1RM. (heavy singles)

These seem to be producing the best results for me. If I go BBB every time, I die and progress stalls. I still do other accessory work.

I've also changed up which lift gets 5, 3 or 5/3/1. This week, DL is 5's, squat is 3's and bench is 5/3/1. This really helps me to maximize the volume and heavy days, which I think are the most important.

Tom

steve_mfp

If I go BBB every time, I die and progress stalls. I still do other accessory work.

Same for me. BBB is an aggressive routine. Wendler even says in his books it's borderline on being too much work for too little gain. With the combination of work hours, amount of sleep/downtime (or lack there of) and age. It's too much. I'm not in my mid-twenties with no responsibilities and can arrange my day around my workouts.

Not like all these damn kids running around...now get off my lawn!

chrisdavey

The frequency of testing 1rm's should also be determined by your lifting experience e.g. a noob could probably test their max weekly for a while before it will actually detriment their recovery as they just aren't that strong. Someone with a few years training under their belts is not going to be able to do this.

If you have a bit of experience, I'd say every 3rd cycle on the 5/3/1 week would be the go.

(I personally think a deload every 4th week is too often but I like sheiko so I like a lot of volume and accumulated fatigue.)

Sarauk2sf

The frequency of testing 1rm's should also be determined by your lifting experience e.g. a noob could probably test their max weekly for a while before it will actually detriment their recovery as they just aren't that strong. Someone with a few years training under their belts is not going to be able to do this.

If you have a bit of experience, I'd say every 3rd cycle on the 5/3/1 week would be the go.

(I personally think a deload every 4th week is too often but I like sheiko so I like a lot of volume and accumulated fatigue.)

Agreed re the deload every 4th. I used to back to back mine and only deload every six weeks usually - and he now has the 6 week cycle in Beyond 5/3/1 - much better imo.