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5/3/1 reset advice

tomcornhole
tomcornhole Posts: 1,084 Member
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Need some advice. I have been going light on bench and OHP due to shoulder tendonitis the past 2 months. The shoulders are in good shape now and today was 5/3/1 day for bench. I decided to see where my 1RM was on bench. Did the normal 5/3/1 and my 1 weight was 165 so I did that for just 3 reps. Then 185x3 and 205 x1 (205 was my 1RM from a long while ago). I decided to go for 225 and got it up but the form was not good. After the 225x1 I went back down and did 165x8 and 135x8, soI definitely think I need to reset the program.

I am debating whether to use 205 as my new 1RM to reset my schedule or use 225 lbs. Thoughts?

Tom

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    If your form was not good, I would not use the 225lb. The top set is really not supposed to be a max anyway...you should leave a little in the tank.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Even if you take 225 as your new max (and I would, but I'm a crazy person), you're supposed to only use 90% of that as your "training max" to calculate your workouts. Which means, your training max would only end up being 200-205 anyway.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Even if you take 225 as your new max (and I would, but I'm a crazy person), you're supposed to only use 90% of that as your "training max" to calculate your workouts. Which means, your training max would only end up being 200-205 anyway.

    Yerp.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    FWIW, choosing a lower training max is never a bad thing really. All it means is that on your AMRAP sets, you'll be able to do more reps than required. Which is fine. But if you set your training max too high, you will be struggling to get the scheduled reps and run the risk of injury or burning out. This is why Wendler always stresses taking only 90% of your max as your actual training max. ALWAYS ALWAYS ALWAYS

    So always pick conservatively. There are no downsides really. If you find yourself pulling 10+ reps on AMRAP sets, then maybe add double (10lbs upper body, 20lbs lower body) for the next cycle. MAYBE. You'll get there one way or another, sooner or later. So that's a very sketchy "maybe".
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    205 it is. Would rather be conservative and keep the shoulder healthy. Thanks everyone.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Locking so we can track active threads better. If you want to ask any further questions in it, please PM me or SideSteel, including a link to the thread, and one of us will unlock it so you can.
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