Deads are stalled on 531

[Celorza]

This underscores a very prominent problem with peoples approach to training. Many will spend days researching and looking into test boosters, pre-WOs, GH boosters, etc. and spend thousands of dollars in the process, but they won't spend $20 on a book with a proven program and read it cover-to-cover multiple times.

I have it but I messed up the numbers...forgot its 95% of the 90% IRM...no wonder my Bench Stalled...also I was doing the periodization bible wrong , but I re-read it and got it right now...

[NYiron]

With adherence to 5/3/1, you're never above ~85% of 1RM.

I see, so he shouldn't even know his 1RM, while working, outside of doing it purely for testing/reference purposes.

This raises the question, with regards to program adherence, to the OP again how many times a month, and/or, are you working/testing in the 90-100% 1RM range? You had said your pull has been stalled at X amount of weight for one and a half to two months. Essentially, how many times, in that given time period, have you worked at, or tested your pull at X weight? If the frequency is higher then your threshold for systemic recovery then your stall will eventually lead to regression had you continued to work with frequency at such a high percentage of your 1RM. Also your diet plays huge into the equation as stated in my previous post if your not meeting caloric requirements your working backwards as well as dealing a huge hit to your recovery time and efficiency.

Edit: Grammer

[NYiron]

This underscores a very prominent problem with peoples approach to training. Many will spend days researching and looking into test boosters, pre-WOs, GH boosters, etc. and spend thousands of dollars in the process, but they won't spend $20 on a book with a proven program and read it cover-to-cover multiple times.

Amen

[kokobeware2]

I see, so he shouldn't even know his 1RM, while working, outside of doing it purely for testing/reference purposes.

This raises the question, with regards to program adherence, to the OP again how many times a month, and/or, are you working/testing in the 90-100% 1RM range? You had said your pull has been stalled at X amount of weight for one and a half to two months. Essentially, how many times, in that given time period, have you worked at, or tested your pull at X weight? If the frequency is higher then your threshold for systemic recovery then your stall will eventually lead to regression had you continued to work with frequency at such a high percentage of your 1RM. Also your diet plays huge into the equation as stated in my previous post if your not meeting caloric requirements your working backwards as well as dealing a huge hit to your recovery time and efficiency.

Edit: Grammer

I haven't tested my 1rm. It is strictly using the calculator. So according to that, It really hasn't changed. I know it isn't always a reliable source but it just didn't seem to be changing. I actually did read the book and my workout was much different today

[NYiron]

I haven't tested my 1rm. It is strictly using the calculator. So according to that, It really hasn't changed. I know it isn't always a reliable source but it just didn't seem to be changing. I actually did read the book and my workout was much different today

Calculator? IMO those are not applicable for a true reference. They are useful for finding percentages, working ranges, etc. but when it comes down to it all it is, is some one size fits all math equation that'll spit out a hypothetical number for you, and I stress hypothetical. Stack the plates and rip that **** off the floor my guess is you'll surprise yourself, no calculator can account for the human component and adrenaline rush of a PR. My purpose for asking that question was to see if you were maxing too often. If you had been, which of course now I know you were not, you most likely were stressing your body past your threshold for recovery and doing more harm then good. Since that isn't the case if it were me, I wouldn't rely on a math equation id want to chalk up and pull some heavy ass weight off the floor.

[Torobestia]

Calculator? IMO those are not applicable for a true reference. They are useful for finding percentages, working ranges, etc. but when it comes down to it all it is, is some one size fits all math equation that'll spit out a hypothetical number for you, and I stress hypothetical. Stack the plates and rip that **** off the floor my guess is you'll surprise yourself, no calculator can account for the human component and adrenaline rush of a PR. My purpose for asking that question was to see if you were maxing too often. If you had been, which of course now I know you were not, you most likely were stressing your body past your threshold for recovery and doing more harm then good. Since that isn't the case if it were me, I wouldn't rely on a math equation id want to chalk up and pull some heavy ass weight off the floor.

I wish those calculators were right. Otherwise my 1RM for squat would be 200lbs higher than it is currently

[kokobeware2]

I wish those calculators were right. Otherwise my 1RM for squat would be 200lbs higher than it is currently

Damn. Well I will definitely tak the calculator with a grain of salt then. It seems right with my bench which is why I relied on it. But following 5 3 1 to the T today for bench I can tell I'm gonna be pretty sore and I like it

[Rodja]

Calculator? IMO those are not applicable for a true reference. They are useful for finding percentages, working ranges, etc. but when it comes down to it all it is, is some one size fits all math equation that'll spit out a hypothetical number for you, and I stress hypothetical. Stack the plates and rip that **** off the floor my guess is you'll surprise yourself, no calculator can account for the human component and adrenaline rush of a PR. My purpose for asking that question was to see if you were maxing too often. If you had been, which of course now I know you were not, you most likely were stressing your body past your threshold for recovery and doing more harm then good. Since that isn't the case if it were me, I wouldn't rely on a math equation id want to chalk up and pull some heavy ass weight off the floor.

I max out twice a week and have been doing so for months now. Programmed properly, you can be at that high of a 1RM% and keep the CNS fresh.

[NYiron]

I max out twice a week and have been doing so for months now. Programmed properly, you can be at that high of a 1RM% and keep the CNS fresh.

I would have to disagree completely. That would put you at 100% 1RM 8 times a month, 24 times if your maxing on all three lifts. I'm sorry but I do believe the negatives of this far outweigh the benefits especially in an un-enhanced state. Do you follow your max days will full workouts? That would be just cruel and unusual. What are your reasonings for maxing so often and on what exercises are you maxing, all 3 twice a week? Your profile says you fight MMA as well your maxing, sparing and cardio all in one week that seems like dropping an atomic bomb on your CNS weekly. Your caloric must be on par with Olympic athletes.

[Rodja]

I would have to disagree completely. That would put you at 100% 1RM 8 times a month, 24 times if your maxing on all three lifts. I'm sorry but I do believe the negatives of this far outweigh the benefits especially in an un-enhanced state. Do you follow your max days will full workouts? That would be just cruel and unusual. What are your reasonings for maxing so often and on what exercises are you maxing, all 3 twice a week? Your profile says you fight MMA as well your maxing, sparing and cardio all in one week that seems like dropping an atomic bomb on your CNS weekly. Your caloric must be on par with Olympic athletes.

I take it you're not familiar with the conjugate system?

[NYiron]

I take it you're not familiar with the conjugate system?

Louie Simmons' Westside training platform I am familiar. You only have upper/lower max effort days other days are dynamic so your only maxing on your lifts once a week. That system is effective I'm not denying that whatsoever what I am arguing against is maxing your lifts twice a week which goes against the conjugate system which only has you max once.

[Rodja]

Louie Simmons' Westside training platform I am familiar. You only have upper/lower max effort days other days are dynamic so your only maxing on your lifts once a week. That system is effective I'm not denying that whatsoever what I am arguing against is maxing your lifts twice a week which goes against the conjugate system which only has you max once.

No, you max twice. Once for upper and once for lower.

[NYiron]

No, you max twice. Once for upper and once for lower.

Exactly, you max one time for each lift a week that's what I am saying too. I think this may be a case of misinterpretation of statements. In my original post I read your original post as you were maxing "each" lift twice a week and in my response, my opinions were reflective of that. It came from my question of max frequency which was a trouble shooting question to the OP. So when you responded, my interpretation of your statement: "I max twice a week" was you were: bench max twice, squat max twice and dead max. And we're in fact an advocate of very high frequency 1RM lifts. Now in retrospect I see this is not true. I think we are disagreeing on a premise that never existed but only arose on us misinterpreting each others posts.

[Torobestia]

Corrent Westside trainees are currently having lots of success actually having 2 max upper and 2 max lower days (not to be confused with max effort days) a week every 3 weeks (not sure on the frequency for upper body). Basically, they'll do the typical 2 DE lower day cycles 50/55, then the next cycle they work up to a 2 rep max. Sadly I dont have the info on if they jump immediately to a 2 rep max or first do say 7ish sets of 2 reps at 60, then work up, etc. Just food for thought.

[asooneyeonig]

i do westside and i hit 1RM max attemps only every other month. i do have max effort workouts every week. i just hit 3-5 rep maxes most of the time. i see ME days as a tool to learn to strain through a lift and not just to hit 100% of your max every week.

i also do westside ala block periodization. my blocks are short with my first block being 4-5 weeks and i only hit 3-5 rep maxes. the next block which is 2 weeks i aim for a 1 rep max for upper and lower and a 2 rep max for upper and lower, deload for a week then repeat.

there is also the conjugate idea that you cycle through lifts so you rarely do the same ME lift. manyy advocates of westside also recommend doing what you suck at for most of your ME work. this is going to change over a year so you will rarely do the same lifts. one lift may have you doing twice as much as another. that lighter load will help you to strain but wont burn you out near as much as twice the weight.

there are also some westside people that train to get better at competing and not just better at working out. these people will promote things like heavy leg curls before squats. at first it might seem like you couldnt do as much on your squats during the workout, but thats ok as the goal is to get better at your competition squat, not just your training squat. this to me a big reason why people can have a training max and a meet max and how they can be so different.

but all this boils down to what is so great about conjugate/westside training. it is meant to be tailored to what works for you and what helps to bring up your weaknesses.

[kokobeware2]

on a good debate, if everyone was always a follower and nothing was challenged we would never achieve anything innovative.

Edit: on the potential for a good debate

Well I post on here to learn. Although it sucks because I thought I knew a fair amount of stuff I don't know as much as a lot of other people. This is good though. As I said before my workout felt different today. After I did the dumbbell rows I felt sore and I knew I was targeting key muscles

[Jiigzz]

This underscores a very prominent problem with peoples approach to training. Many will spend days researching and looking into test boosters, pre-WOs, GH boosters, etc. and spend thousands of dollars in the process, but they won't spend $20 on a book with a proven program and read it cover-to-cover multiple times.

Which book are you talking about? I need a good strength book.

[napalm]

Which book are you talking about? I need a good strength book.

I'm gonna go out in a limb here and say the book 5/3/1

By

Jim

Wendler


:facepalm:

[kokobeware2]

Which book are you talking about? I need a good strength book.

I actually found it online. It's a good read

[Lacrossedude6]

Wendler himself recommends Kroc Rows as an assistane exercise for blasting past Deadlift plateaus.
.02