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Old 08-12-2013, 05:27 AM   #1
Andrew Joseph
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Next cycle after "failing" at 5-3-1

My last bench cycle for doing 5-3-1 looked something like this:

5-5-4
3-3-3
5-3-0


I might be able to write off some of those bad lifts to having a slight elbow injury and some heavy travel, but besides taking a couple of weeks off what do you recommend as the next starting weight for a 5-3-1 cycle? Same weight as last time? Down 5 pounds? Up 5 pounds?
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Old 08-12-2013, 05:42 AM   #2
Paulo Santos
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Re: Next cycle after "failing" at 5-3-1

When you started, did you start with your training max (90% of your 1RM)?
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Old 08-12-2013, 06:28 AM   #3
Andrew Joseph
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Re: Next cycle after "failing" at 5-3-1

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When you started, did you start with your training max (90% of your 1RM)?
Can't remember tbh, but I went through 5-6 cycles successfully, increasing weight after each one, before I had that setback.
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Old 08-12-2013, 07:12 AM   #4
Robert Fabsik
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Re: Next cycle after "failing" at 5-3-1

So why not follow the 5-3-1 Protocol for resetting if you got 5-6 good cycles your true 1RM should be up.

What's your new calculated 1RM via his rep calculator?

If it's up, restart with the 90% of the new 1RM. If its not up, then you have to figure what went wrong.
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Old 08-12-2013, 07:18 AM   #5
Jason Denny
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Re: Next cycle after "failing" at 5-3-1

In the book he says that you are almost guaranteed to stall around 6 cycles. His procedure for working through that is outlined there as well. I'm finishing up my 6th cycle and I'm stalling a bit (except for deadlift...I always do good on deads). You could also just be having a bad day/week...you can't be "switched on" every day. This is such a great program. Simple and effective.
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Old 08-12-2013, 09:43 AM   #6
Andrew Joseph
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Re: Next cycle after "failing" at 5-3-1

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In the book he says that you are almost guaranteed to stall around 6 cycles. His procedure for working through that is outlined there as well.
Do you have a link to this?


I've been happy with the results so far, and I'm still increasing on deadlifts and squats. But obviously I'm not going to just increase forever, so I was looking for specific advice for what to do after hitting a wall.
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Old 08-12-2013, 10:01 AM   #7
Robert Fabsik
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Re: Next cycle after "failing" at 5-3-1

If you don't have one of his books, I'd get one. He's clear and to the point. Even if you hate the 5/3/1 program there is a lot of good no nonsense stuff in there.

If this is the first time you never made all your reps, I'd try the same weights one more time. If you are stuck again, reset based off your most recent 1RM or rep calculated 1RM.
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Old 08-12-2013, 11:22 AM   #8
Eric Montgomery
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Re: Next cycle after "failing" at 5-3-1

Use this link: http://www.crossfitcenturion.com/centurion/1rm WFS

Since you failed on your 1+ set, plug in your weight/reps from your most recent 3+ set and get an estimated 1RM. Then take 90% of that for your training max and plug that training max back into your spreadsheet and start back up again after a deload week.
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