Quote:
Originally Posted by iron_worker
I don't how you're running your 5/3/1 but I dont' think it's correct.
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i am not sure that it is right either iron worker.. i only use this routine on tuesdays to bench press. the idea is to bring up my one rep max for a bench press competition in three months. i started using 260 as my 1rm. on week one i took 65% of 1rm for 5 reps then 75% for 5 reps then 85% for 5 reps then 85% to failure.on week 2 i took 70% x3 then 80% x 3 then 90% x3 then 90% to failure.on week 3 i took 75% x 5 then 85%x3 then 95% x1. i think there is a week four where you back off but because i had just started i saw no reason to. instead i started over again with week one and planned on doing the week four back off this time around. the first week everything is for 5 reps. the second week everything is for 3 reps. the third week the reps are 5,3,1. each week i have different percentages of the one rep max. i thought that was why it was called wendlers 5/3/1. please help iron worker, if i am truely a dumbell i would appreciate any help you could give me.