Search found 458 matches

by Rik-Blades
Sat Nov 12, 2011 12:47 pm
Forum: General
Topic: Strategies for getting the max 1RM
Replies: 14
Views: 4327

Re: Strategies for getting the max 1RM

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...
by Rik-Blades
Fri Nov 11, 2011 5:39 pm
Forum: Diet & Nutrition
Topic: Healthy breakfast without increasing sugar levels
Replies: 64
Views: 42238

Re: Healthy breakfast without increasing sugar levels

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...
by Rik-Blades
Fri Nov 11, 2011 3:47 pm
Forum: Diet & Nutrition
Topic: Healthy breakfast without increasing sugar levels
Replies: 64
Views: 42238

Re: Healthy breakfast without increasing sugar levels

stuward wrote:Eggs.
With cheese! :cheers:
by Rik-Blades
Wed Nov 09, 2011 2:14 pm
Forum: General
Topic: Strategies for getting the max 1RM
Replies: 14
Views: 4327

Re: Strategies for getting the max 1RM

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...
by Rik-Blades
Wed Nov 09, 2011 1:45 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Wed Nov 09, 2011 1:27 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Tue Nov 08, 2011 4:57 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Tue Nov 08, 2011 3:38 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Tue Nov 08, 2011 3:34 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Tue Nov 08, 2011 3:14 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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)...
by Rik-Blades
Tue Nov 08, 2011 2:33 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Tue Nov 08, 2011 2:12 pm
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Tue Nov 08, 2011 11:58 am
Forum: General
Topic: For those doing 5/3/1 or maybe others similar situation
Replies: 54
Views: 10148

Re: For those doing 5/3/1 or maybe others similar situation

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...
by Rik-Blades
Fri Nov 04, 2011 1:34 pm
Forum: Exercise Science
Topic: How many exercises per muscle group?
Replies: 31
Views: 46086

Re: How many exercises per muscle group?

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 :wink:
by Rik-Blades
Thu Oct 27, 2011 12:14 pm
Forum: General
Topic: 5/3/1 percentages
Replies: 12
Views: 10166

Re: 5/3/1 percentages

where is the calculator?