Longest Streak on 5/3/1
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taso42
Posts: 8,979 Member
What's the longest you've gone on 5/3/1 before resetting? I just finished off the first week of cycle 9 and I am toasted. I am definitely going to reset OHP, and Deadlift, and after today's performance, I think Squats as well. I think I can let the Bench Press keep going for now as I'm still hitting more than the requisite reps.
In the book Wendler says to expect to go 5-7 cycles before resetting, so I guess I've gotten my money's worth with 9. I was trying to hold out for actual failure - missing reps. That's only happened in OHP. For the others, I'm making the requisite reps, but it's basically killing me.
Just curious how far others have dragged it out, and whether I should suck it up and keep going until reps are actually missed or death occurs.
ETA: Prior to this, I only went 4 cycles before resetting. I think I started off too high the first time around. It's been a hell of a ride.
In the book Wendler says to expect to go 5-7 cycles before resetting, so I guess I've gotten my money's worth with 9. I was trying to hold out for actual failure - missing reps. That's only happened in OHP. For the others, I'm making the requisite reps, but it's basically killing me.
Just curious how far others have dragged it out, and whether I should suck it up and keep going until reps are actually missed or death occurs.
ETA: Prior to this, I only went 4 cycles before resetting. I think I started off too high the first time around. It's been a hell of a ride.
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I am on week 1 of cycle 9. This week I hit a pr on ohp and was right on target with my bench.0
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I have been thinking about this a lot lately. We ( my wife and I are ) are doing 5/3/1 now ( on week two of our third cycle ) we are also eating in a deficit, I've been curious how this may affect it. we hope to take it as far as we can.0
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I am on week 1 of cycle 9. This week I hit a pr on ohp and was right on target with my bench.
I hate you
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I am on week 1 of cycle 9. This week I hit a pr on ohp and was right on target with my bench.
I hate you
I did a "holiday bulk cycle" from halloween to new years, so it was a breeze for three months.0 -
Yea, I wasn't in school for most of that time either I was just eating and working out like a monster.0
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in for answers.
I was a program hopper when I did 5/3/1 so only did 3 cycles.
And on this topic, has anyone had a meet after only 2-3 cycles of 5/3/1? I was thinking that the reduced max may have the issue with getting used lower weights for higher reps even on the 1's weeks. Basically, theoretical 1rms are still rising but when it comes time to put that heavy weight on your back, the body is just not used to the heavy load.0 -
I think I did it for about 6 straight cycles before I ended up getting ADD and switching up my programming.
@Chris, I think you'd still do fine in a meet, as I believe reps build strength pretty well. Sometime's the squats get intimidating if I haven't had anything heavy on my back for a while, but if you've been hitting rep PRs lately, I think you'll end up with PRs at a meet.
When is your meet? You could try to sneak a few singles in if you've got a few weeks.0 -
this is actually my GF running 5/3/1. Theoretical 1rm was 106kg last week, actual was 92.5kg but when it came time to go for it she missed 95kg.
Did make 100kg today but added wraps so not exactly comparable.0 -
I think I did it for about 6 straight cycles before I ended up getting ADD and switching up my programming.
@Chris, I think you'd still do fine in a meet, as I believe reps build strength pretty well. Sometime's the squats get intimidating if I haven't had anything heavy on my back for a while, but if you've been hitting rep PRs lately, I think you'll end up with PRs at a meet.
When is your meet? You could try to sneak a few singles in if you've got a few weeks.
I would tend to agree. Also, have you read the 5/3/1 for Powerlifters? I haven't read the book, just curious though. It might be more relevant if you compete.0 -
this is actually my GF running 5/3/1. Theoretical 1rm was 106kg last week, actual was 92.5kg but when it came time to go for it she missed 95kg.
Did make 100kg today but added wraps so not exactly comparable.
Wendler had an article somewhere a few weeks(months?) ago where he talked about throwing in a couple of heavy singles after he finished his 5/3/1 sets. Would something like that help with that issue?0 -
this is actually my GF running 5/3/1. Theoretical 1rm was 106kg last week, actual was 92.5kg but when it came time to go for it she missed 95kg.
Did make 100kg today but added wraps so not exactly comparable.
Wendler had an article somewhere a few weeks(months?) ago where he talked about throwing in a couple of heavy singles after he finished his 5/3/1 sets. Would something like that help with that issue?
He's actually got an alternate plan/ebook called 5/3/1 For Powerlifting.
The general gist off the top of my head is:
- 5's week and 3's week are switched
- On 3's week and 5/3/1 week, finish the last set, but don't go for more reps. Instead add some heavy singles
He also has some specific advice for setting up the training program leading up to comp (how much to deload beforehand, etc).0 -
I do heavy singles on squat and deadlift day for fun when I feel like I can.0
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all of that makes sense. Thanks guys 0
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I don't remember when I started so its hard to say how many. That and I usually skip week four and start a new cycle immediately. But it I guessed I'd say I've gotten 10 or 12 in. I'm pretty sure it's been over a year on 5/3/1.
My general guidelines are -
1 missed rep (as long as it's not the 1 on week 3) - increase the weight on the next cycle.
2 or more missed reps - pause and do the same weights next cycle.
Serious struggling and obviously lifting to heavy throughout - reset
So far I've paused OHP 2 maybe 3 times. I reset deadlifts recently. The deadlift reset was probably more do to the fact that I was trying to increase too fast and was jumping the weight 10 lbs a month instead of 5. No pauses or resets on bench or squats.
I've never done a competition and am content with my theoretical maxes so I rarely if ever get my actual maxes, so I can't add much to that discussion. I can say that on most of my lifts I'm now reping the weights that were my actual max in the beginning.0 -
bump for info0
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And on this topic, has anyone had a meet after only 2-3 cycles of 5/3/1? I was thinking that the reduced max may have the issue with getting used lower weights for higher reps even on the 1's weeks. Basically, theoretical 1rms are still rising but when it comes time to put that heavy weight on your back, the body is just not used to the heavy load.
Paul Carter talks a lot about training well below your max for meet prep, and uses the training programs from some of the greats to back up his point (he uses Kirk and Coan a lot). Doesn't mean it'll hold true for you, but some people at least do well with lower weight in training.0 -
Paul Carter talks a lot about training well below your max for meet prep, and uses the training programs from some of the greats to back up his point (he uses Kirk and Coan a lot). Doesn't mean it'll hold true for you, but some people at least do well with lower weight in training.
I think it varies from person to person. Some people have to do heavy singles to be able to do them at a meet. Other's can rep lighter weights and get a lot stronger.
My squats/deads seem to benefit from rep work. Where my bench technique sucks, I have to take heavy singles, or my max goes nowhere.0 -
I think it varies from person to person. Some people have to do heavy singles to be able to do them at a meet. Other's can rep lighter weights and get a lot stronger.
My squats/deads seem to benefit from rep work. Where my bench technique sucks, I have to take heavy singles, or my max goes nowhere.
A fair point, I wasn't trying to argue that you HAD to work at sub maximal levels to get stronger, simply that you could. It definitely depends on the person and how they respond to/feel about training.0 -
A fair point, I wasn't trying to argue that you HAD to work at sub maximal levels to get stronger, simply that you could. It definitely depends on the person and how they respond to/feel about training.
For sure. I agreed with you for the most part. You can definitely get stronger using submaximal weight.
And for a lot of people I think it's the best option.
I train alone the majority of the time, so max effort work isn't something I can do safely. But I can hit x weight for 8 reps without a spotter and still get stronger.
My bench technique is just horrid. I can go from 185x8 to 190x12, but not see much difference in my max, I always get stuck off my chest.0 -
For sure. I agreed with you for the most part. You can definitely get stronger using submaximal weight.
And for a lot of people I think it's the best option.
I train alone the majority of the time, so max effort work isn't something I can do safely. But I can hit x weight for 8 reps without a spotter and still get stronger.
My bench technique is just horrid. I can go from 185x8 to 190x12, but not see much difference in my max, I always get stuck off my chest.
I have a similar issue. Bench sux0 -
For sure. I agreed with you for the most part. You can definitely get stronger using submaximal weight.
And for a lot of people I think it's the best option.
I train alone the majority of the time, so max effort work isn't something I can do safely. But I can hit x weight for 8 reps without a spotter and still get stronger.
My bench technique is just horrid. I can go from 185x8 to 190x12, but not see much difference in my max, I always get stuck off my chest.
I have a similar issue. Bench sux
If you're doing 5/3/1 and your getting stuck coming off the bench then adjust your accessory work to help support that. Here are some great choices:
- Dumbbell Bench Press: 2 to 3 sets of max reps, 15 minimum or Wendler's 5 sets of 10
- Floor Press:
- Close-Grip Bench:
My bench press is lagging as well. I just don't think I'm built to bench well with my long arms.0 -
Hey, just to follow up, I reset OHP, Deadlift, and Squat. Feel good about it.0
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If you're doing 5/3/1 and your getting stuck coming off the bench then adjust your accessory work to help support that. Here are some great choices:
- Dumbbell Bench Press: 2 to 3 sets of max reps, 15 minimum or Wendler's 5 sets of 10
- Floor Press:
- Close-Grip Bench:
My bench press is lagging as well. I just don't think I'm built to bench well with my long arms.
Floor press and CG are more for lockout aren't they?0 -
I've recently started focusing on the pause lately on my working sets, unless I'm going for a rep PR.
(also going to incorporate an invisible 1 board press, where you pause off the chest, makes you stay tight. Saw Brandon Lilly post about this)
DB bench for high reps is great. I do those often.
Floor Press kind of helped me, as I get stuck about 2 inches off chest, and floor press is close to that.
Close grip doesn't help me much, and doesn't feel good on my shoulders in the bottom of the movement.0 -
If you're doing 5/3/1 and your getting stuck coming off the bench then adjust your accessory work to help support that. Here are some great choices:
- Dumbbell Bench Press: 2 to 3 sets of max reps, 15 minimum or Wendler's 5 sets of 10
- Floor Press:
- Close-Grip Bench:
My bench press is lagging as well. I just don't think I'm built to bench well with my long arms.
Floor press and CG are more for lockout aren't they?
Floor Press is probably more for lockout but good for the triceps either way. Close Grip is good for either really. If you have a partner and can do board presses with it then you can work any range of motion. One thing that I also liked doing was dead-stop bench press from a low-pin setting. It seems to aggravate where I tore my tendon though so I don't really do them anymore.CG Bench can wear on your shoulders too. I was thrilled to get 225 on the CG for 5 last week.
High rep DB Bench is one of my favorite assistance exercises to follow-up on ME Bench day.0 -
What is a reset?0
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What is a reset?
With 5/3/1, a reset occurs when you can no longer hit the minimum number of reps for a particular exercise. You take what you can lift for whatever number of reps it might be, determine your new 1RM, take 90% of that for your training weight, and then recalculate your starting point for 5/5/5+, 3/3/3+, and 5/3/1+. Say on your 3/3/3+ week you have to deadlift 100lbs for 3 reps on the 2nd set and you can only get 1 rep. That 100lbs would be your new 1RM and your training weight would be 90% of that, 90lbs. It's in the book. 0 -
What is a reset?
With 5/3/1, a reset occurs when you can no longer hit the minimum number of reps for a particular exercise. You take what you can lift for whatever number of reps it might be, determine your new 1RM, take 90% of that for your training weight, and then recalculate your starting point for 5/5/5+, 3/3/3+, and 5/3/1+. Say on your 3/3/3+ week you have to deadlift 100lbs for 3 reps on the 2nd set and you can only get 1 rep. That 100lbs would be your new 1RM and your training weight would be 90% of that, 90lbs. It's in the book.
Gotcha! Thank you!! Im starting week 14 and I have not 'reset' yet. I can always meet the minimum so, I just do my deload week and keep moving forward.0 -
Gotcha! Thank you!! Im starting week 14 and I have not 'reset' yet. I can always meet the minimum so, I just do my deload week and keep moving forward.
That's awesome! 14 weeks and still progressing!0 -
What is a reset?
With 5/3/1, a reset occurs when you can no longer hit the minimum number of reps for a particular exercise. You take what you can lift for whatever number of reps it might be, determine your new 1RM, take 90% of that for your training weight, and then recalculate your starting point for 5/5/5+, 3/3/3+, and 5/3/1+. Say on your 3/3/3+ week you have to deadlift 100lbs for 3 reps on the 2nd set and you can only get 1 rep. That 100lbs would be your new 1RM and your training weight would be 90% of that, 90lbs. It's in the book.
Gotcha! Thank you!! Im starting week 14 and I have not 'reset' yet. I can always meet the minimum so, I just do my deload week and keep moving forward.
That's good. It doesn't sound like you need to reset. You'll probably find that you don't need to reset all exercises at the same time either. I think most people find they need to reset their OHP sooner than anything.0
