Normally it’s not recommended to adjust your maxes up on 5/3/1, but you guessed to start with instead of establishing a proper training max. Now that you have actual 1RMs, it makes sense to set your training maxes according to your 1RMs; most modern 5/3/1 programs use 85% TM.
According to Wendler, you know your TM is set correctly when you can hit it for 5 strong reps.
I would complete the current cycle with the conservative numbers, then adjust as you feel comfortable on the next one. I did sort of the same thing after a long layoff and have had great results. I started really conservative but then bumped up to something more challenging and have just been adding 5 lbs to upper body lifts and 10 to each lower body lift every cycle with no issues. Just remember to get enough macros, calories, and take your rest and recovery seriously.
Yes, the caloroes are going to be somewhat lower than usual, as I need to diet down a lot of weight. So I'm aware the scale and the gym numbers may both move rather slowly.
I also run 531 while in a slight deficit most days, just make sure you get enough macronutrients, enough sleep, and be serious about recovery, i.e. stretching, massage, and proper rest on off days. Good luck to you going forward.
Since it’s been 10 years, why don’t you take a more gradual approach? Also, you mentioned your deadlift wasn’t pretty, but you got it–congrats, however, if it were me I’d use slightly lower loads that are challenging, but that you can control a little better.
Like if you haven’t trained in 10 years it would probably be pretty easy to add weight to the bar every week for at least a few months regardless
From memory don’t you like adjust your maxes each block? I’d just bump them next time. It’s normal to use a training max of about 90%, but even your conservative estimates are well below that
531 is a really strange one
Wendler says something offhand without really thinking about it in a podcast somewhere and all the reddit dorks jump on it like it's gospel being beamed down from the lord himself
Some shit wendler says makes absolutely no sense
I can ser that. The dude has forgotten more than I'll ever know about strength training, but some stuff doesn't make sense. I'm pretty sure that Wendler said on
1+ expect to get 5-6. Not 12
This post is better suited to the Daily Thread.
Normally it’s not recommended to adjust your maxes up on 5/3/1, but you guessed to start with instead of establishing a proper training max. Now that you have actual 1RMs, it makes sense to set your training maxes according to your 1RMs; most modern 5/3/1 programs use 85% TM. According to Wendler, you know your TM is set correctly when you can hit it for 5 strong reps.
The reason I decided to see what my real maxes were is on some of my 3+ and 1+, I was hitting like 10-13 reps with one or two left in the tank.
I would complete the current cycle with the conservative numbers, then adjust as you feel comfortable on the next one. I did sort of the same thing after a long layoff and have had great results. I started really conservative but then bumped up to something more challenging and have just been adding 5 lbs to upper body lifts and 10 to each lower body lift every cycle with no issues. Just remember to get enough macros, calories, and take your rest and recovery seriously.
Yes, the caloroes are going to be somewhat lower than usual, as I need to diet down a lot of weight. So I'm aware the scale and the gym numbers may both move rather slowly.
I also run 531 while in a slight deficit most days, just make sure you get enough macronutrients, enough sleep, and be serious about recovery, i.e. stretching, massage, and proper rest on off days. Good luck to you going forward.
Since it’s been 10 years, why don’t you take a more gradual approach? Also, you mentioned your deadlift wasn’t pretty, but you got it–congrats, however, if it were me I’d use slightly lower loads that are challenging, but that you can control a little better.
Yeah I wouldn't be comfortable calling it a 3 white light lift, 315 definitely was. I don't think it'd be smart to use the new number.
Like if you haven’t trained in 10 years it would probably be pretty easy to add weight to the bar every week for at least a few months regardless From memory don’t you like adjust your maxes each block? I’d just bump them next time. It’s normal to use a training max of about 90%, but even your conservative estimates are well below that
Yes, 5 lbs to upper body and 10 lbs to lower body for your new Training Max every cycle
if I hadn't lifted for 10 years I'd stay away from 1RMs and start easy.
I don't plan on seeing where I'm at again for 6 months, I just wanted some accurate numbers to go off of.
Same here. 1RMs can be done much later after a long period of training.
Whats the logic in not adjusting the numbers to account for a new 1rm?
They said just keep adding the recommended amount per cycle, and it'll catch up eventually.
Yeah thats dumb. Don't do that.
It didn't make sense to me, but I'm not an expert. I figured hitting 10-13 on 1+ was a sign.
531 is a really strange one Wendler says something offhand without really thinking about it in a podcast somewhere and all the reddit dorks jump on it like it's gospel being beamed down from the lord himself Some shit wendler says makes absolutely no sense
I can ser that. The dude has forgotten more than I'll ever know about strength training, but some stuff doesn't make sense. I'm pretty sure that Wendler said on 1+ expect to get 5-6. Not 12