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Old 10-04-2014, 02:47 PM   #41
Eric Montgomery
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Re: Simple and sinister

Then you must be off on your calculations or your starting 1RM or training max or something. There's no way you could pull 19 or 26 reps with a training max that's truly 90% of your 1RM

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Originally Posted by Adam Shreim View Post
My last 5/3/1 cycle, using 90% of 395: Week 1 (303, rounded to 305) was 26 reps. Week 2 (321, rounded to 320) was 19 reps. Week 3 (339) was 11 reps. Estimated max 463... not even close. Still 395. That was after doing a cycle using 385 as the calculated max, with similar results. I never drop the bar and if I have to wait more than a breath or roughly 3 seconds, I call the set. In fact, I didn't even budge 400 from the floor.

When I first moved to San Diego I posted a video of a 315# DL, with some of you in the thread replied to, and helped me fix my form. At that point my "max" was a rounded 365. My 315 was fairly sloppy. After I cleaned that up, I slowly progressed from 305 to 395 over the last few years. I have had set backs with a back and neck injury (not related to exercise) and an unexpected drop and rise in weight (from 192 to 171 then quickly back up over 210). I dabbled a lot in weightlifting to improve my C&J and Snatch, but don't like what it does to my knees.

Once I am done with this KB swing challenge, I will probably just try to do sets of 3-5s at higher %s to push my 1RM and resume a powerlifting style strength training program (but not 5/3/1. I may look into his 3/5/1 program).

My squat numbers are fairly similar on 5/3/1, whereas my Press & Bench are very much in-line with the estimations (i.e. 9-11, 7-9, 5-7 reps).
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Old 10-04-2014, 03:02 PM   #42
Adam Shreim
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Re: Simple and sinister

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Originally Posted by Eric Montgomery View Post
Then you must be off on your calculations or your starting 1RM or training max or something. There's no way you could pull 19 or 26 reps with a training max that's truly 90% of your 1RM
It is straight plug and play from the spreadsheet I made. [edit] I went back and looked where I pulled the 385 number from. I had been off of 5/3/1 for about 6 months so I reset it with current values. I modified a program, for that particular day, and just threw them in versus doing the programmed clean pulls. I wasn't really searching for a 1RM. I just wanted to do some heavy pulls. This was in early July (2014).

Weightlifting
Hang Power Snatch 3 @ 50%, 3 @ 60%, 2 @ 65%, 3 x 2 @ 70% [155]
Power Snatch (high pulls were programmed) 3 @ 80%, 3 x 2 @ 85% [170]
Deadlift (clean pulls were programmed) 225x5, 275x3, 295x2, 315x1, 335x1, 365x1, 385x1

BB Row 5x10x135
Strict Pull-ups between sets of rows

395*.9=355.5 rounds up to 356. 356*.85=302.6. I have always had high reps for the deadlift on 5/3/1, especially on weeks 1 and 2. Looking back at past results, they were not as high. My average values between 2011 and early 2013 for the deadlift were not as high as I posted. They were about 15, 12 and 9.

Thursday, February 7, 2013

WOD
Deadlift: 3x245, 3x275, 11x315

Bench Press: 3x155, 3x185, 7x203

That 11x315 was from the 2nd week of the cycle. That has been my lowest number for 5/3/1 DLs in a long time (for the 2nd week). That was when I was using a 405# 1RM to base the calculations off of.

So---to go back to the very first post that derailed this thread. This is another part of why I am expecting to hit 405#.

Last edited by Adam Shreim : 10-04-2014 at 03:14 PM.
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Old 10-05-2014, 03:12 AM   #43
Bob Herald
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Re: Simple and sinister

There's the problem. What you did there doesn't even remotely resemble 5/3/1.
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Old 10-06-2014, 10:57 AM   #44
Adam Shreim
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Re: Simple and sinister

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There's the problem. What you did there doesn't even remotely resemble 5/3/1.
That was just where I pulled the 385 from. The next 3 weeks were where I did the 5/3/1 cycle. Anyway, life derailed the scheduled. I will finish 500 tonight, 500 tomorrow and then Deadlift on Thursday or Friday. The 500 tomorrow will be with no extras and I will actively try to push my time as hard as possible. My fastest time, with the full 3 minute breaks in between sets has been 33:41.
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