5/3/1
Replies
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Do you have anything helpful to contribute about Joker sets and First Set Last?
dude, relax. it was a legit question. this thread has been going on for a few months now, and been pretty helpful to a lot of people.
and just like jackson, i've been guilty of trying to do too much at once. if it's working for you, great. but on the surface, you do seem to be doing too much.
To be honest that's why I got upset, it has been helpful and I didn't want any flaming, just an answer to my question.
@Nick, yeah it's pretty good, e-book was 10 bucks. I bought and read through Beyond yesterday, and it is really a suppliment book, introducing a TON of variations on the 5/3/1 protocol that he thinks stay true to the principles of his base protocol.
The most basic differences that he really touts as fundamental and should be considered are 6 week training cycles before deload (still upping Training Max every 3 wks), new warmup scheme, and the First Set Last and/or Joker Sets.
// Warmups are now 3 sets of 10%, incrementing down from the 1st Working Set:
1st Working Set 100lbs; Warmup sets are 70, 80, 90 lbs. (Not scrictly 40%,50%,60% like before). He also wants you to start with a bare bar set for 10reps, and a light "base weight" (read: completely subjective) for 5 reps.
Total warmup sets = 5. And heavier, as opposed to 3 sets before with lighter weight. I personally really like the bar sets at least.
// Joker Sets (capitalize on good days):
After doing PR set, up weight by 5-10% and go for the week's rep scheme (i.e. Wk2, reps =3). Then up it by 5-10% again, and go for same reps, then again, etc... until you can't manage 1 rep. In this case he even mentions caping your PR set at 8-10 so that you can do the Jokers. The idea is to do this on strong days, when you have plenty more in the tank. Capitalize on your good days.
// First Set Last (more volume):
After doing PR set, drop weight back to the first working set's weight, and do a set for as many reps as possible. Simple.
//// Basically by the end of the book he actually suggests the following: (keep in mind he does mention that it ultimately depends on your goals)
Bar x 10 (Warmup)
Base Weight x 5 (Warmup)
-30% of TM from Work Set 1 (Warmup)
-20% of TM from Work Set 1
-10% of TM from Work Set 1
Work Set 1
Work Set 2
Work Set 3 (PR set, Cap if needed)
Joker Sets
First Set Last, Set0 -
Do you have anything helpful to contribute about Joker sets and First Set Last?
dude, relax. it was a legit question. this thread has been going on for a few months now, and been pretty helpful to a lot of people.
and just like jackson, i've been guilty of trying to do too much at once. if it's working for you, great. but on the surface, you do seem to be doing too much.
To be honest that's why I got upset, it has been helpful and I didn't want any flaming, just an answer to my question.
@Nick, yeah it's pretty good, e-book was 10 bucks. I bought and read through Beyond yesterday, and it is really a suppliment book, introducing a TON of variations on the 5/3/1 protocol that he thinks stay true to the principles of his base protocol.
The most basic differences that he really touts as fundamental and should be considered are 6 week training cycles before deload (still upping Training Max every 3 wks), new warmup scheme, and the First Set Last and/or Joker Sets.
// Warmups are now 3 sets of 10%, incrementing down from the 1st Working Set:
1st Working Set 100lbs; Warmup sets are 70, 80, 90 lbs. (Not scrictly 40%,50%,60% like before). He also wants you to start with a bare bar set for 10reps, and a light "base weight" (read: completely subjective) for 5 reps.
Total warmup sets = 5. And heavier, as opposed to 3 sets before with lighter weight. I personally really like the bar sets at least.
// Joker Sets (capitalize on good days):
After doing PR set, up weight by 5-10% and go for the week's rep scheme (i.e. Wk2, reps =3). Then up it by 5-10% again, and go for same reps, then again, etc... until you can't manage 1 rep. In this case he even mentions caping your PR set at 8-10 so that you can do the Jokers. The idea is to do this on strong days, when you have plenty more in the tank. Capitalize on your good days.
// First Set Last (more volume):
After doing PR set, drop weight back to the first working set's weight, and do a set for as many reps as possible. Simple.
//// Basically by the end of the book he actually suggests the following: (keep in mind he does mention that it ultimately depends on your goals)
Bar x 10 (Warmup)
Base Weight x 5 (Warmup)
-30% of TM from Work Set 1 (Warmup)
-20% of TM from Work Set 1
-10% of TM from Work Set 1
Work Set 1
Work Set 2
Work Set 3 (PR set, Cap if needed)
Joker Sets
First Set Last, Set
Huh... that sounds pretty awesome actually. What does the recommended assistance work look like? I Just need to get the book. LOL0 -
Huh... that sounds pretty awesome actually. What does the recommended assistance work look like? I Just need to get the book. LOL
I think I might need to give that a look too...0 -
I'm honestly not sure how to fit assistance work into that, which brings me back to the original question. After all that, I figure your *kitten* would be on the ground. The book is a little complicated, and he sells every single variation pretty well lol. Those items were the only ones that transcended all the other variations that he added from what I could tell (and from what he explicitly said), the rest of the book is full of just variations and challenges.
I think he expects you to do all that + your regular assistance work. So basically include this extra stuff into your 5/3/1 lifts, then just continue as normal doing BBB or whatever you do for your assistance work.
Not clear for the First Set Last part (which he later refers to as a "down set"), but the Joker Sets are definitely part of a new concept in the book he calls "auto-regulation", basically having pre-defined plays in your back pocket that you run on the fly.
It's a really attractive idea, but if you're doing BBB, what's the advantage to doing another 5 x 10 if you've already benched so much already? Wouldn't you benefit more from doing something else after doing possibly 60-70 reps on the bench alone?0 -
I'm honestly not sure how to fit assistance work into that, which brings me back to the original question. After all that, I figure your *kitten* would be on the ground. The book is a little complicated, and he sells every single variation pretty well lol. Those items were the only ones that transcended all the other variations that he added from what I could tell (and from what he explicitly said), the rest of the book is full of just variations and challenges.
I think he expects you to do all that + your regular assistance work. So basically include this extra stuff into your 5/3/1 lifts, then just continue as normal doing BBB or whatever you do for your assistance work.
Not clear for the First Set Last part (which he later refers to as a "down set"), but the Joker Sets are definitely part of a new concept in the book he calls "auto-regulation", basically having pre-defined plays in your back pocket that you run on the fly.
It's a really attractive idea, but if you're doing BBB, what's the advantage to doing another 5 x 10 if you've already benched so much already? Wouldn't you benefit more from doing something else after doing possibly 60-70 reps on the bench alone?
I'm not sure to be honest. The only real answer is to try it and see how it affects you. I really need to get the book. LOL0 -
I haven't used First Last or Joker Sets. Joker Sets specifically seem to be more geared towards a compeititve lifter.
The beauty of 5/3/1 is the simplicity of the program, so I felt like beyond 5/3/1 wasn't geared towards me. With that being said, I did take the Rest-Pause template and it is helping to increase my bench and squat.0 -
I haven't used First Last or Joker Sets. Joker Sets specifically seem to be more geared towards a compeititve lifter.
The beauty of 5/3/1 is the simplicity of the program, so I felt like beyond 5/3/1 wasn't geared towards me. With that being said, I did take the Rest-Pause template and it is helping to increase my bench and squat.
That's cool, nothing wrong with basic 5/3/1. I like rest-pause for accessory movements too, especially if I feel like using a heavier weight. I also like mechanical drop-sets.0 -
Nothing more to add, only that I LOVE that there are real lifters around here...I'm an old school lifter here...I usually don't get to learn much about bodybuilding on here. I usually get that info from BB.com.
Post progress if you go ahead, I'm always looking for great ways to stretch my limits!0 -
I haven't used First Last or Joker Sets. Joker Sets specifically seem to be more geared towards a compeititve lifter.
The beauty of 5/3/1 is the simplicity of the program, so I felt like beyond 5/3/1 wasn't geared towards me. With that being said, I did take the Rest-Pause template and it is helping to increase my bench and squat.
You know, I took away the same. Most of what I could see in Beyond was basically more emphasis on the lifts, as in, not just gaining strength, but in training those lifts more aggressively and specifically.
I hope I didn't miss something here, but I think the assitance work is emphasised much less. But that's alright. It's not a Version 3, it's a supplimental book adding to the original. If you notice, the book actually doesn't even explain the original program at all. If you were to give this book to a beginner, they might be a little lost for a while.Nothing more to add, only that I LOVE that there are real lifters around here...I'm an old school lifter here...I usually don't get to learn much about bodybuilding on here. I usually get that info from BB.com.
Post progress if you go ahead, I'm always looking for great ways to stretch my limits!
Pretty awesome that you're a girl lol If you want to progress, I highly recommend this program, especially if you have been lifting for a while. As the weight gets higher, it gets more challenging, but the thing I love about it is that it is very easy to progress (though disclaimer, I've only been training for 9 months). The increments to your Est 1RM (and subsequent Training Max) are only 5lbs for upper and 10lbs for lower, and the last working set is to near failure (minimum x, do more for PR).
It's simple as hell, very doable but very challenging, the only complicated part is tracking I guess because it has graduation, but I use an app not a spreadsheet, so this hasn't been an issue for me at all. Lookup "Big Lifts" for iPhone or Android.0 -
I haven't used First Last or Joker Sets. Joker Sets specifically seem to be more geared towards a compeititve lifter.
The beauty of 5/3/1 is the simplicity of the program, so I felt like beyond 5/3/1 wasn't geared towards me. With that being said, I did take the Rest-Pause template and it is helping to increase my bench and squat.
That's cool, nothing wrong with basic 5/3/1. I like rest-pause for accessory movements too, especially if I feel like using a heavier weight. I also like mechanical drop-sets.
Yea, I usually play around the the accessory template. I've shift them around quite a bit, but ill keep it consistent through the same cycle. For example:
BB Bench - 5/3/1
Pause Bench - 65% week 1, 70% week 2, 75% week 3
Back Movement (Rows or Pulls/Chins related)
Tricep Movement
I just bought a slingshot to play around with so I'm going to try:
BB Bench - 5/3/1
Slingshot Bench
Back Movement
Tricep Movement
i apply the same stuff to the other lifts etc.0 -
i just wish this thread would roll so it would stop showing up in my topics. there's actually still some good stuff going on in here but i'm kinda over it.
maybe we could start a new thread? then the newcomers don't have to read thru 8 pages.0 -
i just wish this thread would roll so it would stop showing up in my topics. there's actually still some good stuff going on in here but i'm kinda over it.
maybe we could start a new thread? then the newcomers don't have to read thru 8 pages.
I was thinking the same thing earlier actually. I created called 5/3/1 Support Thread in the Powerlifting section for those that are interested in having a more focused conversation on 5/3/1.0 -
I think this will be more helpful as I go on. Being so fresh to the program, but not weights. It will be nice to reference what struggles others have been through, as well as tips etc.
So far I like BBB, but I've only done 2 workouts from the first week. I can already see that this is going to be a challenge in the coming weeks with this much work required. 11 sets are not bad now, while the weight is still lighter...but.0 -
Quick Question... is it stalling if you continue to be able to lift the weight you've planned, keep upping your Est 1RM, but your AMRAPs aren't moving?
I track all my lifts, so I decided to take the best AMRAP sets from the past 4 cyles, and evaluate them using the EST 1RM formula. Here's what I got:
// Bench
Programmed Est 1RM = 235
221.5 / 227.5 / 234 / 232
// Deadlift
Programmed Est 1RM = 315
308.5 / 321 / 396 / 388.5
//Press
Programmed Est 1RM = 155
138 / 144 / 147 / 147 (just a tough lift)
//Squat
Programmed Est 1RM = 290
286 / 329 / 290.5 / 281.5
(about the squat, I'm definitely squating lower now, so this could be affecting my numbers. got caught in the hole a week ago)
Before I got the app I use now to manage the program, I swore I wouldn't track these kinds of things so I wouldn't have to worry about it. But I did... so now I'm screwed lol0 -
I am currently in Cycle 4 of 5/3/1. I have been consistently hitting my goals and increasing my 1 rep lifts... but it seems like the workouts are so quick. I actually had someone at the gym question how quickly I am done. Seems to be working though0
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Quick Question... is it stalling if you continue to be able to lift the weight you've planned, keep upping your Est 1RM, but your AMRAPs aren't moving?
I track all my lifts, so I decided to take the best AMRAP sets from the past 4 cyles, and evaluate them using the EST 1RM formula. Here's what I got:
// Bench
Programmed Est 1RM = 235
221.5 / 227.5 / 234 / 232
// Deadlift
Programmed Est 1RM = 315
308.5 / 321 / 396 / 388.5
//Press
Programmed Est 1RM = 155
138 / 144 / 147 / 147 (just a tough lift)
//Squat
Programmed Est 1RM = 290
286 / 329 / 290.5 / 281.5
(about the squat, I'm definitely squating lower now, so this could be affecting my numbers. got caught in the hole a week ago)
Before I got the app I use now to manage the program, I swore I wouldn't track these kinds of things so I wouldn't have to worry about it. But I did... so now I'm screwed lol
If the load you're using is increasing but your max reps are not, then I would say that you're still making gains. You can measure your strength in total weight or in total reps. If you're getting stronger in either category you're getting stronger. A true stall with 5/3/1 is if you're slates to say hit at least 5 reps in your 5/5/5+ week and you can only hit 3 reps for instance, that would be a stall.0 -
I am currently in Cycle 4 of 5/3/1. I have been consistently hitting my goals and increasing my 1 rep lifts... but it seems like the workouts are so quick. I actually had someone at the gym question how quickly I am done. Seems to be working though
How long a workout is doesn't mean it's effective. If you are getting the work done and are making progress, then you are good.
My bench day is the longest, after the prescribed 5/3/1 sets, then I superset my 3 assistance lifts, which are some form of aux bench, like incline db, close grip flat, decline, etc, along with bent rows and curls. It takes me a little under an hour to finish. I rest as long as I need between the heavy sets, and I'll do a circuit of assistance, wait a few mins, repeat.0 -
Yeah after I wrote that post, I starting thinking about my additude/mindset before I started the program and tracking this. Even if my AMRAPs are staying steady or decreasing a little, the truth is I would still be progressing towards my targets if I'm still hitting my required reps.
Thanks for the perspective JNick.0 -
I am currently in Cycle 4 of 5/3/1. I have been consistently hitting my goals and increasing my 1 rep lifts... but it seems like the workouts are so quick. I actually had someone at the gym question how quickly I am done. Seems to be working though
How long a workout is doesn't mean it's effective. If you are getting the work done and are making progress, then you are good.
My bench day is the longest, after the prescribed 5/3/1 sets, then I superset my 3 assistance lifts, which are some form of aux bench, like incline db, close grip flat, decline, etc, along with bent rows and curls. It takes me a little under an hour to finish. I rest as long as I need between the heavy sets, and I'll do a circuit of assistance, wait a few mins, repeat.
Yeah, that was actually one of hte points that Jim made in his original 5/3/1 book, he was sick of living in the gym so he wanted a shorter yet still effective method.0 -
Yeah after I wrote that post, I starting thinking about my additude/mindset before I started the program and tracking this. Even if my AMRAPs are staying steady or decreasing a little, the truth is I would still be progressing towards my targets if I'm still hitting my required reps.
Thanks for the perspective JNick.
Sure, no problem. I think when you first start off you get use to cranking out reps, even on the 5/3/1+ days but that definitely fades away over time and you will get closer and closer to the minimum reps over time. Although, one thing that I've noticed in doing the 5/3/1 Strength Phase, is that I'm more focused on AMRAPS at my TM and Joker Sets. LOL0 -
I am currently in Cycle 4 of 5/3/1. I have been consistently hitting my goals and increasing my 1 rep lifts... but it seems like the workouts are so quick. I actually had someone at the gym question how quickly I am done. Seems to be working though
How long a workout is doesn't mean it's effective. If you are getting the work done and are making progress, then you are good.
My bench day is the longest, after the prescribed 5/3/1 sets, then I superset my 3 assistance lifts, which are some form of aux bench, like incline db, close grip flat, decline, etc, along with bent rows and curls. It takes me a little under an hour to finish. I rest as long as I need between the heavy sets, and I'll do a circuit of assistance, wait a few mins, repeat.
Yeah, that was actually one of hte points that Jim made in his original 5/3/1 book, he was sick of living in the gym so he wanted a shorter yet still effective method.
Actually it is the best thing I am finding about the program I can do my workout at 5am and still catch my 6am train to work during the week. But when I am leaving at the 45 minute mark and I see others still lifting I do feel a tad guilty or wonder if I am short changing myself0 -
I am currently in Cycle 4 of 5/3/1. I have been consistently hitting my goals and increasing my 1 rep lifts... but it seems like the workouts are so quick. I actually had someone at the gym question how quickly I am done. Seems to be working though
next time tell them you hit a PR, and ask them when the last time they hit one was.0 -
The added grip work is definitely helping out my deads. Just got through week 3 of cycle 4, and I hit 8 reps on my deads (1+). I'm pretty aggressively increasing the weights on the farmer's walks, and that (I think) combined with the snatch grip deads is helping the main lift immensely. While my other lifts are starting to stall a bit, I feel like I'm going to be increasing my max on deads for a long time. I've been debating whether I should increase my max more than 10 lbs for the next cycle, but that probably defeats the purpose a bit.
I use mixed grip. I'm not even that sure my grip is the issue on deads, but at my work sets, I always seem to feel like I could do more reps if my grip wasn't giving out. I suppose it could easily be that I'm just hitting my maxes there mistaking the overall fatigue for grip failure, but even if that's the case I don't think doing grip specific work can hurt.To the other guys who were thinking about starting up a 5/3/1 routine, how are things coming along?
I start cycle 3 tomorrow morning. On my 1+ days in cycle 2 I was hitting 7-9 reps on all the lifts except OHP. where I think I was at 3, so I have quite a few more cycles before I need to worry about stalling.
Grip issues have been my nemesis on deadlifts for quite a while, and I've added a bunch of assistance work to help me there. Farmer's Walks, Hanging Leg Raises, I even think heavier Kroc Rows are helping me out there. I've definitely noticed a difference in grip issues, but still feel like its holding me back a little. We'll see how it goes on Wednesday.
Good for you in working on your grip. Are you having grip issues with a mixed grip or just double overhand grip? Another good assistance exercise on deadlift day is the Snatch-Grip Deadlift. It really works the grip well and also hits your upper back pretty hard and helps with the deadlift in general.
My wife commented that the grip work seems to be working as I was giving her a back massage the other day, so its not all in vain.
I'll look into the snatch grip deadlift.
That's good to hear. I don't have any grip issues with any exercises except the Snatch Grip Deadlift. That exercises tests my grip strength like no other exercise. My grip strength definitely limits how much I can lift for that movement. Last week I had to do 3 sets of 8 reps with 265 lbs and I wanted to die. I seriously almost dropped the barbell during my last set. Definitely give that exercise a try for 3 to 6 weeks and you'll see what I mean. Start light too, like 45% to 50% of your 1RM.
Now if I can just find a similar accessory routine for OHP and Bench I'll be all set.0 -
The added grip work is definitely helping out my deads. Just got through week 3 of cycle 4, and I hit 8 reps on my deads (1+). I'm pretty aggressively increasing the weights on the farmer's walks, and that (I think) combined with the snatch grip deads is helping the main lift immensely. While my other lifts are starting to stall a bit, I feel like I'm going to be increasing my max on deads for a long time. I've been debating whether I should increase my max more than 10 lbs for the next cycle, but that probably defeats the purpose a bit.
I use mixed grip. I'm not even that sure my grip is the issue on deads, but at my work sets, I always seem to feel like I could do more reps if my grip wasn't giving out. I suppose it could easily be that I'm just hitting my maxes there mistaking the overall fatigue for grip failure, but even if that's the case I don't think doing grip specific work can hurt.To the other guys who were thinking about starting up a 5/3/1 routine, how are things coming along?
I start cycle 3 tomorrow morning. On my 1+ days in cycle 2 I was hitting 7-9 reps on all the lifts except OHP. where I think I was at 3, so I have quite a few more cycles before I need to worry about stalling.
Grip issues have been my nemesis on deadlifts for quite a while, and I've added a bunch of assistance work to help me there. Farmer's Walks, Hanging Leg Raises, I even think heavier Kroc Rows are helping me out there. I've definitely noticed a difference in grip issues, but still feel like its holding me back a little. We'll see how it goes on Wednesday.
Good for you in working on your grip. Are you having grip issues with a mixed grip or just double overhand grip? Another good assistance exercise on deadlift day is the Snatch-Grip Deadlift. It really works the grip well and also hits your upper back pretty hard and helps with the deadlift in general.
My wife commented that the grip work seems to be working as I was giving her a back massage the other day, so its not all in vain.
I'll look into the snatch grip deadlift.
That's good to hear. I don't have any grip issues with any exercises except the Snatch Grip Deadlift. That exercises tests my grip strength like no other exercise. My grip strength definitely limits how much I can lift for that movement. Last week I had to do 3 sets of 8 reps with 265 lbs and I wanted to die. I seriously almost dropped the barbell during my last set. Definitely give that exercise a try for 3 to 6 weeks and you'll see what I mean. Start light too, like 45% to 50% of your 1RM.
Now if I can just find a similar accessory routine for OHP and Bench I'll be all set.
I like adding in Paused Pressing work for those movements. Hold the bar for 2 to 3 seconds at the bottom of the eccentric and the press.0 -
How does the pausing help exactly? And what % of your TM do you lift for your paused sets?0
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How does the pausing help exactly? And what % of your TM do you lift for your paused sets?
The pausing takes the stretch reflex and any rebound you get from the eccentric out of the equation. You sit in the hole or with the bar on your chest and it forces your fast twitch muscles to engage and fire to move the weight from a stopped / dead position. Go back through the Beyond 5/3/1 (I think you said you had the book) and read First set Last and Paused Reps.
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The problem I've been facing is from weight loss. I've been low carbing it for a month or so and have dropped about 10lbs, and all of my lifts are going down. A weight I got 8 reps of a couple cycles ago I'm getting 6 of now. I'm still hitting all my targets. Last week on the 5/3/1 week I hit 360x3 on squats and 255x3 on bench, so I'm still 2 reps over the target, and these are the heaviest weights I've used to date, but I expected to hit at least 5 reps on each. The week 1 and 2 weights I fell far short of what I anticipated for reps. My thinking has been, ok, last time I used this weight I got 5 reps, today I should get 6-7, but then I get 5 or maybe less.
I just finished the 5th cycle. What I decided to do was take those weights and reps, plug them into the spreadsheet and start over on cycle 1 this coming week.0 -
How does the pausing help exactly? And what % of your TM do you lift for your paused sets?
The pausing takes the stretch reflex and any rebound you get from the eccentric out of the equation. You sit in the hole or with the bar on your chest and it forces your fast twitch muscles to engage and fire to move the weight from a stopped / dead position. Go back through the Beyond 5/3/1 (I think you said you had the book) and read First set Last and Paused Reps.
When I was competing, I used pause squats as an assistance for building power out of the bottom position. You'd get do your deepest part of the rep, and then hold it there for a 3 count, and explode up as hard as you could. I'd use at least 50lbs less than my work sets, sometimes more, as speed and explosiveness were the goal, not the weight used. I'd do 3 sets of 3 reps, and they were a killer. For bench, in competition, you have to pause, so I always trained that way. Not a long pause though, just enough to exhibit control of the bar.0 -
How does the pausing help exactly? And what % of your TM do you lift for your paused sets?
The pausing takes the stretch reflex and any rebound you get from the eccentric out of the equation. You sit in the hole or with the bar on your chest and it forces your fast twitch muscles to engage and fire to move the weight from a stopped / dead position. Go back through the Beyond 5/3/1 (I think you said you had the book) and read First set Last and Paused Reps.
When I was competing, I used pause squats as an assistance for building power out of the bottom position. You'd get do your deepest part of the rep, and then hold it there for a 3 count, and explode up as hard as you could. I'd use at least 50lbs less than my work sets, sometimes more, as speed and explosiveness were the goal, not the weight used. I'd do 3 sets of 3 reps, and they were a killer. For bench, in competition, you have to pause, so I always trained that way. Not a long pause though, just enough to exhibit control of the bar.
Oh that's cool. I just read about paused / dead pressing (squats / bench) on the JTS site a few months ago and then Wendler talks about it in Beyond 5/3/1. I really like doing them and you're right in that they are an absolute killer. For 5/3/1 you basically use the weight on your first work set and do paused reps with it. Some days I'll do 3 to 5 sets of 3 to 5 reps or I'll just rep max using paused reps. I find that with squats I can't typically do more than 5 reps, brutal.
Trying to manage body comp and strength gains is a pain in the *kitten*, doesn't feel like you can do both at the same time. I started doing carb back-loading recently and it seems to be going fine so far. I haven't been as strict with my diet which sucks and would definitely help if I could get strict again. I've actually put on about 5lbs in the last month and I can't figure out what it is to be honest. LOL!0 -
so this is a little interesting. I reset my routine today, using the numbers from week 3 of the 5th repeat, which I just completed.
My starting weight for squats is 10lbs higher than before and bench is 5lbs higher. Presses stayed the same.
I did a total reset on deads because I slacked off on them. I pulled 345x4 during one of my sessions last week just to get an idea of where I might be. This is a lower than what I did before, but I'd rather start low and have room to grow. The high reps on the week 1 and 2 weights killed me before, so this time around, when it says 5 reps, I'm going to do 5 reps, not 9 or whatever I was getting.
All this time while I've thought my squat and bench were getting weaker but I gained enough strength for 10 and 5lb jumps in starting weight.
The bad thing is, on week 1 for squats, I only got 6 reps of my 5 rep top weight for today. 310x6. Last cycle I did 290x12. So, the reps are still way down, but I guess this is a more accurate calculation, I always thought it was strange that I was getting 10-12 reps of a weight I was only supposed to get 5 of.
We'll see how the next few months go...0
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