I throw in a few curl sets and weighted dips on my OHP day.
Awesome thanks again
So I just got done with my 1st day of this workout and honestly I hardly feel like I was at the gym. Did the workout like I was supposed to and I'm having doubts already haha. Here's what I did though incase I missed anything:
Set 1- 130x5
Set 2- 145x5
Set 3- 160x13
Set 1- 105x10
Set 2- 105x10
Set 3- 105x10
Set 4- 105x10
Set 5- 105x22
Then I did 1 accessory workout which was cable crossover. Did 4 sets of 10 and 5th set of 16. I'm going to continue the workout and see how it goes but I definitely don't like how it's starting.
So if you did Set 3 @ 160#, that implies a 1RM of 210#. Is that really your 1RM? The standard 1rm algorithm would suggest that your 1rm on the bench is at least 220# if you can do 13 reps at 160.
How do you make this complicated? Why is this thread 2 pages long? Read the book, if you dont have it buy it.
I have heard "buy the book" over and over, I get it. I purchased the book and I'm reading through it. I simply posted today's workout to get input from someone who has used the program because after leaving the gym I felt like I had barely been there. I followed the program the way I understood it.
He's saying buy the book because the questions you're asking are answered in it, and your posted workout does not really reflect an understanding of the program nor of having read the book. Like, I havent referenced the book since 2011 but I'm fairly certain ALL the answers you're looking for are in the first 20-30 pages or so (~40 minutes reading).
Considering training with the weights suggested in 5/3/1 protocol sort of drove me away because I am in a similar boat. I can do 235 once, 225 twice or 205 10 times or more. I don't know if it is muscle fiber composition related, cns related, or purely mental. Either way, it is a very interesting topic that I'd love to see discussed further.
I think the main issue here that people are overlooking is that some people don't fit the prototypical 1RM paradigm at all and that is what is causing the confusion. If you use a 1RM max calculator and it models your 3RM and 5RM etc very well then 5/3/1 is going to make sense as it is laid out in the book. For what seems to be a minority of us, the simple program becomes confusing because we don't match documented norms.
Exactly right.. I finished the book last night for all of you telling me to buy it. I was doing the boring but big program and I followed it like it said except on the 5 sets of 10 I did as many as I could on the last set. I'm just saying the formulas and 1RM calculators don't work for me. My max sucks, it always has. But I have more endurance in my opinion. After I started the program I read that there was another option for the weight %'s so I'm going to try that. Thanks to those who didn't just post to say I need to read a book.Originally Posted by Lutztenways
I wouldn't worry too much about it. I would however, go through all four exercises at the prescribed weights and then tinker with the percentages after that. For me, Flat Bench day is the easiest (least tiring), and Deadlift day kicks my butt (doing Big but Boring).
I think Wendler would just tell you to do whatever you want. Keep posting your progress!
I'll definitely keep going, going to take the rest of this week to make sure my maxes are correct and start again next week.
I'm just going to have to play with the different parts of the program and see how it goes. If nothing else, I can try something different.
May have been said already, but the last set is always a "sell out set" meaning you push it for as many reps as you can get with that weight except the wk 4 deload.
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Until today I didn't even know that the bench press is not a chest movement and I really still don't understand how it's not but you guys obviously know more than I do so I will take your word for it. The plan for the rest of the week is just like you said though, to figure out my true maxes and go from there. Was also thinking of using the Triumvirate that you referred to.
Do yourself a favor and go to Youtube and look up Dave Tate's instructional videos on all of the big 3.