Intensity and Rep Variations beside 5/3/1

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KenDowns
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Intensity and Rep Variations beside 5/3/1

Post by KenDowns » Mon Dec 12, 2011 12:25 pm

I have a question about using set/intensity schemes similar to 5/3/1 but different as well.

I sometimes hear people say here that you can gain strength and never go over 70%. I've also heard that heavy singles are tough on your joints. This has me wondering if anybody does things like 7/5/3, something like this:
Wave   5/3/1      7/5/3
====  =======   =======
 1    5+ @ 85%  7+ @ 80%
 2    3+ @ 90%  5+ @ 85%
 3    1+ @ 95%  3+ @ 90%
Has anybody tried anything like this? Is there support for it in the literature.

Basically I enjoy the way you can set RM's in many sessions on 5/3/1, but I've also really grasped Wendler's point that the 1RM is way overblown, so much so that I wonder if I even need that 1+ day, and I wonder if its contributing to my shoulder issue.


RobertB
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Re: Intensity and Rep Variations beside 5/3/1

Post by RobertB » Tue Dec 13, 2011 5:10 am

Simply put, I dont think there would be much of an issue repeating the 3+ with only a slightly higher % than the preceeding set

replace raw weight for speed of lifts - it still has to be "your all"

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Proper Knob
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Re: Intensity and Rep Variations beside 5/3/1

Post by Proper Knob » Tue Dec 13, 2011 9:21 am

When you start the program you should take 90% of your perceived max to get your training weight. So the training percentages are actually -

76.5% @ 5+
81% @ 3+
85.5 @ 1+


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