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- Advanced Member
- Posts: 1415
- Joined: Sat Nov 20, 2010 10:48 pm
- Location: New York, USA
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.
- Associate Member
- Posts: 459
- Joined: Wed Aug 05, 2009 3:16 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"
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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+