ExRx.net

Data point 1: Press. Wendler's formula says for the past 3 sessions I should be able to Press 145#. Since we cannot measure fractional reps, this means I should be able to Press at least 145#. So I took the advice and did: - Normal Percent 5/3/1 Today ========== ====== ===== 75 5 3 85 3 1 95 1 -- P...

Eggs. Cheese optional. Bacon optional. Ham optional. Veggies optional. Beef optional. On special occasions, have your eggs with veggies and meat, grate some cheese and scramble it in, then top the creation with salsa and sour cream. On special occasions, i'll have extra eggs with my eggs. I heard t...

stuward wrote:Eggs.

With cheese!

Thanks everyone. Thanks to @Proper's answer in the other thread, I think I have a strategy here. Next week is 1+ week. I will use that week to test how well Wendler's formula predicts my 1RM. For press, bench, and squat I will do: 85% for 3 90% for 1 Predicted 1RM for 1 This gives me three data poi...

You gain strength from those 75, 80, 85, 90, and 95% reps, every one of them. You're not just gaining on the last set, or the last rep of the last set. And you gain more from the last good rep then you do from the grinder. The grinders cost you a lot more in terms of potential for injury and in gre...

The real progress is not from the 5s day to the 3s day, but from one cycle to the next. This is an important point. You are making progress through the cycle but it is very hard to measure. The reason is simple arithmetic. If you make 9 reps on 5+ day, you can safely expect 7 reps on 3+ day. But if...

That's right, but we're talking about what if you leave off the "+". You're still getting stronger every time you lift 85% of your max. Lift 85% for 5 now, 90% for 3 a few days later, 95% for 1 a few days later. Lifting 85 or more % of your max will be increasing your ability to lift more, just not...

Lol...no, but I have just worked out where we are. We got there in the end!!!! :grin: I posted this in another thread, it's a big questions and answers about 5/3/1. It was on Wendler's training log a while back. Number 10 has advice on what to do if you stall - http://asp.elitefts.net/qa/training-l...

Hey, but hang on...It doesn't matter what system you use to add weight to the bar, how does a person get stronger say by lifting your 10RM for just 5 reps? Just doesnt make sense to me! You simply cant progress on 531 using the minimum reps, unless you started out way....way...way too light. In whic...

Yes, but the max is calculated from the all out sets. I typed a big long post out but i think i see where the problem. The max isn't calculated from the all out sets, they have no bearing on what weights you shall be using next cycle. The training max (the weight that you used to calculate the %'s)...

Rik it sounds to me like you are presuming the persons actual Max was known, and that the Rep * 1/30 factor applied to that day will detemine the current Max. Maybe neither of those is precise enough. Yes, I'm a Technician by trade and I presume nothing. I have to know my maxes, so to begin with, I...

Am I missing something? Now someone tell me I got the whole 531 incorrect....... :error: The next cycle you add weight to your training max. For example, if your training max that you work out your percentages from is 100kg you get for the final sets each week - 5 x 85kgs+ 3 x 90kgs+ 1 x 95kgs+ Nex...

Am I missing something? (I usually do) You cant do the minimum reps on 531 AND progress. 5+ reps doesn't mean you can do just 5 and progress, because your not progressing. Lets say my 1RM is 100kg whatever. 90% of 100kg = 90kg. Now the last set of 5+ is at 85% of 90kg (say 77.5kg). This means if I d...

Jungledoc wrote:Don't feed the troll. This guy cam on the board, dug up an old thread, and then was arrogant and rude, and hurt our sensitive feelings. Let him fade peacefully away.

Did you mean 'came' on the board...something tells me you did!

I said that because i'm a moron

where is the calculator?