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Old 08-04-2010, 04:11 PM   #11
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Ah I c what you did now. I didn't read the part where you added the last 3 sets the last time I looked at it.

How long have you been running this 5/3/1? It sounds like this is your first cycle... If so, you either way over estimated your 1RM or you didn't multiply it by 90% first (which then becomes your "1RM" that your values are based off of) or both.

There is no way you should be failing on the first or second cycle... at least that is how I see the intent of this program.

IW
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Old 08-04-2010, 04:33 PM   #12
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Quote:
Originally Posted by iron_worker View Post
Ah I c what you did now. I didn't read the part where you added the last 3 sets the last time I looked at it.

How long have you been running this 5/3/1? It sounds like this is your first cycle... If so, you either way over estimated your 1RM or you didn't multiply it by 90% first (which then becomes your "1RM" that your values are based off of) or both.

There is no way you should be failing on the first or second cycle... at least that is how I see the intent of this program.

IW
you are correct iron worker, this was only my fourth week( i skipped the deload and went back to week one) i see in your post that you are supposed to multiply your 1rm by 90% and that is were the values are based. i knew nothing of this so i will recalculate. i was adding extra sets at the end because i felt 3 sets was not enough.wont do it again, i will go by the plan. thank you.

dumbell's Sig:i just want to be bigger and stronger
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Old 08-05-2010, 06:16 AM   #13
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Don't add extra sets because you don't think it's enough. On your final set you should be going for an "all out" set. This set should burn you out pretty good.

Also, the 5/3/1 isn't designed for super fast progress. It's designed to continue making small incremental progress each workout.

In any case, good luck with your bench competition.

IW
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Old 08-05-2010, 03:10 PM   #14
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thursday-shoulders, upright row,1x10 65# 3x10 80# lateral raises,(fst-7)(one arm at a time,leaning to the side)6x10 20# 1x8 25# front raises, 45#plate,5,7,7,8, low pulley lateral raises,4x6 17.5# focused on middle delts.
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Old 08-06-2010, 03:12 PM   #15
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friday- bicep/tricep,,,, preacher curl 1x6 65# 1x6 85# 1x4 115# 1x2 125# 1x2 115 then 2 negatives. rope pushdown,1x12 52.5# 1x10 57.5# 1x12 62.5# 1x12 67.5# 1x10 67.5# concentration curl(fst-7) 6x12 30# 1x13 30# dumbell wrist curl 3x16 30# 1x12 30# tricep extension(machine) 1x10 170# 2x10n 190# 1x12 210# seated dumbell curl 4x14 25# .. 115# for 4 and 125# for 2 on the preacher curl are pr's.
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Old 08-08-2010, 01:37 PM   #16
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skipping leg workout monday. going out of town for the day. back to my regular lifting schedule tuesday.
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Old 08-10-2010, 03:09 PM   #17
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tuesday-bench press... 175x3,200x3,220x3. this was my fifth week of 5/3/1. i am not liking the 5/3/1 routine, going to start rest-pause next tuesday for my bench press.
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Old 08-11-2010, 03:03 PM   #18
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wednesday-back... deadlift,1x5 225,1x3 315, 1x1 365,1x1 385,1x3 315..chin ups(with 25#)6,7,7(with 10#)10,partial deadlift 1x1 405#1x1 495#.lat pulldown(fst-7) 6x7 150#1x10 120# t-bar4x5 135#
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Old 08-12-2010, 02:51 PM   #19
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thursday-shoulders... upright row1x10 50# 1x15 70# 1x12 80# 1x12 90# 1x14 50# barbell shrug 1x20 180# 1x20 230# 1x15 250# 1x14 320# dumbell shrug, 2x20 100# 2x22 100# lateral raises 6x10 25# 1x12 25# upright row 1x15 50# usually do shrugs on back day but focused on lats. worked on middle delts today.
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Old 08-14-2010, 02:50 PM   #20
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did not get to work out friday. worked a double shift. legs on monday.
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