just do the program right. it makes you start conservative. if you alter the program (which a lot of folks do), you take away from its effectiveness.
can't say enough things about it.
I normally do a 5x5-style workout, with 175 on bench. My current max is 225. So, if the percentages listed by rxp1997 are correct...
Originally Posted by rxp1997
...the 5/3/1 means the first week is 3 sets of 5, 2nd week is 3 sets of 3, the 3rd week is a set of 5, a set of 3 and a max single... i'd have to dig up the percentages for you, it was something like 70-75-80 week 1, 75-80-85 week 2, 70-80-90 week 3. that routine you dug up is NOT the 5/3/1 program.
...I would rep 3x5 (160, 170, 180) the first week, 3x3 (170, 180, 190) the next week, and finally 5/3/1 (160, 180, 200) the third before repeating the cycle again, or would you max out after the third week and recalculate the percentages if your bench went up?
i am pretty sure I got the percentages right; on week 4 you deload, not maxout, and then start again. from what I remember reading, JW suggests trying to squeeze an extra rep or two, and increasing the weight every cycle in small increments (like 5lbs or so). also the rep range was meant for the main lift of the day, not for everything you lift that day.
Start conservative on the program, and on your 4rd week when you do a set of 5, a set of 3 and a single, do not max out. Do the same thing you do on all of your last sets; do as many reps as you can without hitting failure. Start conservative. A good rule of thumb is to take off 10% of what you can really do and call that your max.
Really just spend the few bucks and get the download and read all about it, Jim goes into good detail. The guys at elite have done a lot for the sport.
I'm on my deload week now and will start up with my new maxes next week. It's a great program. I feel fully recovered from every workout and am using it for my meet May 30. I bought the manual from EFS and it's probably the best 20$ I've ever spent. Good luck, bro. You won't be disappointed.