Charmless Man
Striker
jubblies
Striker
What was on?
100kg, on his chest
jubblies
Striker
Trained at back to basics for the first time last night, was a bit overawed by the amount of equipment, not used to all them machines. Oly platforms and squat rack weren't too busy though which is good and some much bigger lads in there than my old gym, probably good for motivation.
maygo
Winger
This Morning ffs
D
Deleted member 26533
Guest
I'm curious as to how/why you failed on 5/3/1?
jubblies
Striker
Distracted by Holly's tits probably
maygo
Winger
By being too ambitious, I was within 2.5kg of the golden ton and thought 'I can do this shit'
Obviously not
Charmless Man
Striker
What Titus is getting at though is the 1 rep set in a 5/3/1 week should be 95% of a weight that is only 90% of your actual 1RM.
maygo
Winger
I didn't know that, as it's the first week of doing said pattern I am still finding my way. Obviously 100kg is more than 95%
Charmless Man
Striker
If 95kg was your previous max you should take 85.5kg as your training max (90%) then 81.2kg as your weight for the 1+ set.
It's light I know but you're trying to set rep records on these rather than 1 rep records, and focus on force production on those lighter loads - i.e. treat them as you would a PR attempt and hit them hard!
maygo
Winger
So I don't just do 5/6 single rep sets at 100%?
D
Deleted member 26533
Guest
Just 'acquire' the ebook. It's one of the first things laid out. There's a bunch of other shit you might find interesting in there too
Lewberry pie
Striker
Nah you work from percentages, and start so you can do at least 2 more than the required reps for that week, then add weight from there.
Mackem Chris
Striker
Starting to get sick of 5x5 squats.
Is there any reason why I shouldn't do 5/3/1 on squats and 5x5 as normal for everything else?
Is there any reason why I shouldn't do 5/3/1 on squats and 5x5 as normal for everything else?
Charmless Man
Striker
Because 5/3/1 as a programme involves one squat day per week, as it's written. If you're following 5x5 the idea is you squat 3 days per week.
5/3/1/ Would have you do one squat day per week with the following weekly taper:
3 x 5
3 x 3
1 x 5, 1 x 3, 1 x 1.
Why are you 'sick' of three weekly 5x5 squat sessions? Lack of progress or just find it boring?
Edit: 5/3/1 is also for intermediate/advanced trainees who have some idea of autoregulation. Not sure of your stage of progression but something to bear in minds. There are '+' sets where you need to have a good idea of what your limits are so you can stop short of them.
