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great success!

In my opinion, when the real 1RM goes above the projected 1RM, that shows you're already at a good movement efficiency rate for that movement.

But I could be wrong in that maybe it's a sign of the actual reverse of this. Maybe when you up the number of reps you can't go as heavy because of the lack of movement efficiency (that adds up over the number of reps and makes the projected 1RM be lower than your actual 1RM).

It would be interesting to find out what the case is.

Do elite squatters have a much higher 1RM than their projected 1RM from a 5 rep set, for example?

Yeah but if you extrapolate the 1RM off a 5RM for a beginner/intermediate trainee vs. an elite trainee... what would the difference be?

5/3/1 BEGINNER OVERVIEW:

So , since this will go in for a few months ( 4 or 5 ) i will have this post as a 5/3/1 overview. I will post each wave's prescribed sets/reps and then at the bottom the results ( best performance, new estimated 1RM ), Then the next wave etc, so with one click you will be able to see how it goes/went.

Edit : no reason of having the build-up loads here, or the deload/light day ones, i will only have the money-set loads.

Beginner variation : http://www.jimwendler.com/2011/09/531-for-a-beginner/




Wave 1 money sets:

SQUAT: ( 1RM used = 100kg )
 Week 1     Week 2    Week 3    Week 4
+5x76,5    +3x81    +1x85,5    deload

RDL: ( 1RM used = 100kg )
 Week 1     Week 2    Week 3    Week 4
+5x76,5    +3x81    +1x85,5     deload

OHP: ( 1RM used = 50kg )
 Week 1     Week 2     Week 3    Week 4
+5x38      +3x40,5   +1x43       deload
            
BENCH: ( 1RM used = 77,5kg )
 Week 1     Week 2     Week 3     Week 4
+5x59      +3x63       +1x66       deload

Wave 1 Results:

SQUAT:
5@85kg , predicted 1RM = ~92,5kg ( starting predicted 1RM = ~87kg )

BENCH:
7@65kg , predicted 1RM = ~78kg ( starting predicted 1RM = ~74kg )

OHP:
7@42,5kg , predicted 1RM = ~51kg ( starting predicted 1RM = ~51kg but with less strict form)

RDL:
9@90kg , predicted 1RM = ~116kg ( starting predicted 1RM = ~102kg )

---

Wave 2 money sets:

SQUAT: ( 1RM used = 105kg )
 Week 1     Week 2    Week 3
+5x80        +3x85      +1x90 

RDL: ( 1RM used = 117kg )
 Week 1     Week 2    Week 3
+5x90        +3x95     +1x100

OHP: ( 1RM used = 52,5kg )
 Week 1     Week 2     Week 3
+5x40       +3x42,5    +1x45
            
BENCH: ( 1RM used = 82,5kg )
 Week 1     Week 2     Week 3
+5x62,5     +3x67,5     +1x70

Wave 2 Results:

SQUAT:
7@85kg / 5@90kg , predicted 1RM = ~102kg ( starting predicted 1RM = ~92,5kg )

BENCH:
9@62,5kg / 8@65kg , predicted 1RM = ~80,5kg ( starting predicted 1RM = ~78kg )

OHP:
10@40kg / 8@42,5kg , predicted 1RM = ~53kg ( starting predicted 1RM = ~51kg )

RDL:
6@100kg , predicted 1RM = ~116kg ( starting predicted 1RM = ~116kg )

---

Wave 3 money sets:

SQUAT: ( 1RM used = 110kg )
Week 1     Week 2    Week 3
+5x85       +3x90      +1x95 

RDL: ( 1RM used = 120kg )
Week 1     Week 2    Week 3
+5x92,5    +3x97,5  +1x102,5

OHP: ( 1RM used = 55kg )
Week 1     Week 2     Week 3
+5x42,5    +3x45      +1x47,5
            
BENCH: ( 1RM used = 85kg )
Week 1     Week 2     Week 3
+5x65      +3x67,5     +1x72,5

Wave 2 Results:

SQUAT:
9@85kg / 6@95kg , predicted 1RM = ~110kg ( starting predicted 1RM = ~102kg )

BENCH:
9@65kg / 8@67,5kg , predicted 1RM = ~84kg ( starting predicted 1RM = ~80,5kg )

OHP:
8@45kg , predicted 1RM = ~56kg ( starting predicted 1RM = ~53kg )

RDL:
9@97,5kg , predicted 1RM = ~126kg ( starting predicted 1RM = ~116kg )

22 October 2013

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 1 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
6@85kg
-As noted on previous post, loads were wrong ( 10% heavier ). Correct loads were 58,5 - 67,5 - 75,5.
Got 6 reps on the top set but form was breaking down bad, FML.

BENCH PRESS ( Light day ):
5@42,5kg
5@50kg
5@57,5kg
-Wrong loads here too, should do 38-45-52 but this is the 'light' bench day so no prob.

SEATED CHEST SUPPORTED ROW MACHINE:
10@65kg ( -5kg ) , ( +2 reps )
8@65kg ( -5kg ) , ( +1 rep )
8@65kg ( -5kg ) , ( +1 rep )
-Went down 5kg to go to 3x10 from 3x8.

STANDING CALVE RAISES:
15@50kg ( -10kg )
15@50kg ( -10kg ) , ( +2 reps )
15@50kg ( -10kg ) , ( +2 reps )
-Full pause at top and bottom of ROM.
Went down 10kg because of 2 weeks of not doing them, calves DOMS is a bitch. Despite that though, 3 days later, calves are very sore.

WEIGHTED CRUNCHES MACHINE:
15@35kg ( -3,5 kg )
15@35kg ( -3,5 kg )
15@35kg ( -3,5 kg )
-Decreased load here too to avoid DOMS ( i havent done them for 3 weeks ).

Nice work vag, I'm planning on doing 5/3/1 next winter. Will be following your progress.

Thanks! 5/3/1 looks interesting, it has this building up to a money set of XRM each time, plus the lower sets to work on form.
Too early to judge, hope it goes well.

---

23 October 2013

Bodyweight@session : ~89kg
Soreness : VMOs 4/5, hamstrings & calves 2/5.
Injuries/aches :  none

5/3/1 beginner template
Wave 1 :: Week 1 :: Day 2

ROMANIAN DEADLIFT ( 5/3/1 ):
5@57,5kg
5@67,5kg
10@77,5kg
-Nice. Failed on grip, remember gloves next time!

STANDING OVERHEAD PRESS ( 5/3/1 ):
5@30kg
5@35kg
9@37,5kg
-Nice. Ultra strict form, will carry on like this, no more half-push-presses.

UPRIGHT BB ROW:
10@40kg ( -5kg ) , ( +2 reps )
10@40kg ( -5kg ) , ( +2 reps )
10@40kg ( -5kg ) , ( +2 reps )
-Went down 5kg to switch to 3x10 from 3x8.

BICEPS EZ BAR CURL:
12@32kg
10@32kg ( -2 reps )
9@32kg ( -3 reps )

TRICEPS CABLE PUSHDOWN:
12@32,5kg
10@32,5kg ( -2 reps )
9@32,5kg ( -3 reps )

Biceps&triceps : not sure if detrained or tired from the 5/3/1 money sets, but felt very weak at them and regressed. See what happens next time.

Have you ever tried to get your bodyweight to somewhere at ~80 kg from 90?

Of course. This is what i do every year actually, bulk till February-March, lean till July-August, repeat. Never had great success with it though. I lose a lot of strength and muscle in the way, i don't lean, i weaken. I am probably doing it too fast, but not deliberately either, as soon as i start undereating, the scale runs down like crazy. Must have a lot to do with my built ( skinny-fat ectomorph, natural bw is 70-75kg at 183cm height ), also a lot with my age ( food partitioning , you lose more muscle when cutting and you add more fat when bulking compared to your younger version ).
Jump-wise, when i am lighter my running jumps look better, smoother and more coordinated that is, but the power output at the final point feels and looks weaker. I feel much better and confident when i can squat-power my jumps.
The plan this year : i am willing to keep adding strength ( absolute, maybe some mass too ) coming back from that long injury i had. As i said a couple of posts above i will do 4-5 waves of 5/3/1 till Feb-March again and then start a long slow cut.