5/3/1 Questions?

[Ramrod]

Here is one of my questions...

The last working set of the Squats it says... " 5+ x 340" What does the 5+ Mean?

 

[JPoll21]

Go to failure. If you can do more than 5 do more. Just make sure you've got a spotter to get at least 5

 

[Ramrod]

Thanks , That works for me... I could only do 2 reps. So I have some work cut out for me...

 

[blubbard]

Thanks , That works for me... I could only do 2 reps. So I have some work cut out for me...

If you could only do 2 reps with 340 on your 5 day, you need to reset your max from 400 to 350.

 

[Ramrod]

If you could only do 2 reps with 340 on your 5 day, you need to reset your max from 400 to 350.

Thanks I'll give that a shot.

 

[MagnumTony]

5+ means 5,or more. Ive been running 5/3/1 for a while now and what I can say is you would be better served underestimating your training max, and working up, insted of overestimating and hitting a wall. If i were you I would make my training max 360 and start from there. Rember also you dont allways have to push the last set over, especially when the weight dosnt warrant it.

 

[Ramrod]

Thanks everyone. I used my 1-RM at 100%. I'll knock it down and have it ready for next week. I have to go back to the gym to finish my workout and some short Cardio Work.

 

[Go Away]

Just got that app once I saw your screenshot. Dope! I have the 5x5 app too... Looking to rock with these next.

 

[Ramrod]

Glad I could help ya out a little for once...

 

[BrotherIron]

Thanks , That works for me... I could only do 2 reps. So I have some work cut out for me...

That means your 1RM isn't accurate and you need to reset them and put in your current 1RM. Take a day and find out what they are.

 

[BrotherIron]

Thanks everyone. I used my 1-RM at 100%. I'll knock it down and have it ready for next week. I have to go back to the gym to finish my workout and some short Cardio Work.

You're supposed to use 90% of your 1RM for 5/3/1.

 

[Ramrod]

Thanks guys. I used 400 has my 1-RM. I got 405 a couple of weeks ago, but I didn't count it. I don't believe I got low enough, but it was very close. So I used 400. Which is still to much. I just underestimated 5/3/1. It looked easy on paper. I so used to doing 4-7 Sets of 10-12 reps. The 5 reps didn't look to hard. So I set it at 100% instead of 90% of your Max. I reset my 1-RM and I'll give it another go next week.

Either way after the 4 warm up sets, the 3 working sets and the 5x10 afterwards. I'm feeling it, thats for sure.