5/3/1 attempt no.2

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Deadlift

70kg x 5
120kg x 5
150kg x 3
180kg x 1
200kg x 1
220kg x 1
230kg x fail

220 was very hard so I knew I wouldnt have 240 so went for 230. Didn't get that either :frown:

Squats

110kg x 5
140kg x 3
160kg x 1
165kg x 1
170kg x 1 - Was sort of high - http://www.youtube.com/watch?v=fLNENFcd2_M

After 2 months of 5/3/1, I've gotten much better at reps, but my 1RM's haven't improved. Might do something different.

.

Tough break brah.

Unlucky bro. Is there any reason why you 1rm tested so quick? Maybe you just need time to adjust from high to mid to 1 reps?

Original post by u4m1r

Deadlift

70kg x 5
120kg x 5
150kg x 3
180kg x 1
200kg x 1
220kg x 1
230kg x fail

220 was very hard so I knew I wouldnt have 240 so went for 230. Didn't get that either :frown:

Reply 123

Arturo Bandini

Or maybe it was just a bad day. Where did you feel weakest in the 220 pull?

Reply 124

Smack

Volunteer Team

It's because 5/3/1 sucks.

Reply 125

u4m1r

Original post by redbuthotter

Unlucky bro. Is there any reason why you 1rm tested so quick? Maybe you just need time to adjust from high to mid to 1 reps?

Lol because I love doing 1RM's.

Original post by Arturo Bandini

Or maybe it was just a bad day. Where did you feel weakest in the 220 pull?

It might have been a bad day, but then I set a PR on squats, after all that deadlifting? I felt weakest off the floor, which is normally my strong point. Lockout was no harder than usual.

Original post by Smack

It's because 5/3/1 sucks.

Lol how come you're always so anti 5/3/1?

Reply 126

u4m1r

Bench

Bar x 8
60kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 1
145kg x fail

Got a serious pain in my elbows and shoulders so left it at that.

Gonna do Smolov squat in 2 weeks (when I break up for easter)

Reply 127

Bultmann

Original post by u4m1r

Deadlift

70kg x 5
120kg x 5
150kg x 3
180kg x 1
200kg x 1
220kg x 1
230kg x fail

220 was very hard so I knew I wouldnt have 240 so went for 230. Didn't get that either :frown:

Surely if you base your 5 1RMs on 95% of your 1RM, and you effectively do a 4 week cycle every month adding 2.5% to your 1RM, you wouldn't expect to improve?

I think 5/3/1 is for when you think of your training in terms of years instead of months - e.g. by March next year I want to squat or dead x amount, not I want to see a marked improvement in 2 months.

Reply 128

u4m1r

Original post by Bultmann

Yeah it is more long term based, but I guess I am not lol.

Reply 129

The Blind Monk

It looks like a Smolov Squat cycle is more suitable for your mental state :tongue:

Reply 130

Smack

Volunteer Team

Original post by u4m1r

Lol how come you're always so anti 5/3/1?

I've already said so many times.

Reply 131

Arturo Bandini

I have some advice!

Man up.

Hope I helped :smile:

Reply 132

redbuthotter

stop ****ing 1 rep max testing.... your doing it wrong!

Reply 133

u4m1r

Original post by redbuthotter

stop ****ing 1 rep max testing.... your doing it wrong!

My aim was to not max out on anything till June LOL.

Reply 134

redbuthotter

Wendler would be very disappoint.

Reply 135

The Blind Monk

I think you just need to find a program you can stick with rather than worrying about what's 'optimal.' 5/3/1 is clearly not for you.

Reply 136

u4m1r

Original post by The Blind Monk

I think you just need to find a program you can stick with rather than worrying about what's 'optimal.' 5/3/1 is clearly not for you.

Are you going Bloomsbury on monday?

Reply 137

The Blind Monk

Might. What time were you thinking?

Reply 138

u4m1r

Original post by The Blind Monk

Might. What time were you thinking?

Around 12.30-1 ish

Reply 139

u4m1r

Deadlift

60kg x 5
90kg x 3
130kg x 3
180kg x 5
210kg x 1

Rack pulls

Worked up to 180kg, but my back felt weird so left it there.

Kroc Rows

40kg x 20 Each hand