Auto-regulating 531 Max

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Oscar_Actuary
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Auto-regulating 531 Max

Post by Oscar_Actuary » Wed Feb 29, 2012 11:39 am

Have you all had experience trying this, or thoughts otherwise ?

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Re: Auto-regulating 531 Max

Post by robertscott » Wed Feb 29, 2012 11:44 am

explain in more detail what you mean

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Re: Auto-regulating 531 Max

Post by Oscar_Actuary » Wed Feb 29, 2012 12:08 pm

Using your reps on the final sets to recalc your relative max
then using that new Max before the next session of that movement.

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Re: Auto-regulating 531 Max

Post by KenDowns » Wed Feb 29, 2012 12:44 pm

Oscar_Actuary wrote:Using your reps on the final sets to recalc your relative max
then using that new Max before the next session of that movement.
Oscar, I have put considerable thought into every conceivable modification of every program ever written. Some of these modifications I have experimented with, and I can say with some confidence: don't bother.

The simplest reason is that the number you use in 5/3/1 is NOT your 1RM, and there is no such thing as your 1RM -- the best you can do on any given day is a factor of so many things. So I use the term "training number" for my pct calculations in 5/3/1, because that is what it actually is. It is a number used to calculate weights, and it has nothing to do with what my 1RM might be on a particular day.

As for the formula, don't get me started.

This is what I do. If I fail to make even one rep on 1+ day I either keep the weights the same or go down 1 increment. As long as I can make 1 on 1+ day I increment as 10# for lower body, 5# for upper. If you look at my training number history (http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=34" onclick="window.open(this.href);return false;) you will see little relation between the max reps and whether or not the number went up or down, all that I go by is that 1+ day.

Example, I once made 3/4/2 for deadlift on 5+/3+/1+ day, but I went ahead and increased the weight for the next cycle and made 5/3/1.

Only once have I missed 1+ day, for the squat, and I just repeated the cycle and this cycle I've increased again (we'll find out tonight how I do).
Vague goals beget vague methods

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Re: Auto-regulating 531 Max

Post by Oscar_Actuary » Wed Feb 29, 2012 2:13 pm

I may just need to reasses my "Max" to start.
Otherwise its gonig to take 4 months to 5 rep what I 3 rep now.

Maybe I work backwards, with a bit of conservatism.

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Re: Auto-regulating 531 Max

Post by KenDowns » Wed Feb 29, 2012 3:08 pm

Oscar_Actuary wrote:I may just need to reasses my "Max" to start.
Otherwise its gonig to take 4 months to 5 rep what I 3 rep now.

Maybe I work backwards, with a bit of conservatism.
Which exercise?

Wendler says take your best 1RM lately, subtract 10%, and go from there.

Or, you can take your 5RM, use the formula to create a predicted 1RM, and use that. That method is at least internally consistent, it will have you doing about your 5RM on your first 5+ day, and just under your predicted 1RM on 1+ day, so you'll find out quick.

You can also go up by larger increments, 7.5# for bench, 15# for squat, etc., which I did on rows and bench when i was getting crazy results like 11/7/5 for, respectively, 5+, 3+ and 1+ days.

But of course everybody will tell you that if you do that you are going to stall sooner, or rather, stall harder. I really have no idea what to expect there. I have not stalled on deadlift yet, paused for one cycle on squat, and was rocketing forward with bench before I injured myself. Insufficient data for meaningful response.
Vague goals beget vague methods

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Re: Auto-regulating 531 Max

Post by robertscott » Wed Feb 29, 2012 3:44 pm

I think it's a bad idea. Just calculate your max, base your first cycle percentage off 90% of your max, then increase your max (the 90% one, not the true one) by a small increment (5lbs for upper body, 10lbs for lower body) every cycle.

In other words, I say just do it the way Wendler prescribes

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Re: Auto-regulating 531 Max

Post by Oscar_Actuary » Wed Feb 29, 2012 4:42 pm

Perhaps, I am not as close to my max as I think
I do 3 reps at 204, lets say. That is about 216 lb 1 RM. That 204 feels like all I got.
After 90% and 85%, I'm squatting 5 reps at 168 lb and thats the top set.
I squat 5 reps at 193 lb now. Thats 2.5 cycles, or a long ass time to be behind what I do now.

Seems it might make more sense to work backwards to start and set the 90% Max at whatever it takes to make the Round A: Totp Set 5 Rep ~ 190 lbs.

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Re: Auto-regulating 531 Max

Post by Proper Knob » Wed Feb 29, 2012 5:47 pm

Oscar_Actuary wrote:After 90% and 85%, I'm squatting 5 reps at 168 lb and thats the top set.
I think i see the confusion, it's as many reps as possible with five being the minimum the first week. If 216 is your 1RM, then your first cycle will be based off 195 (90% of 216). So the top sets for the first cycle will be -

1st week - As man reps as possible (AMRAP) at 165lbs
2nd week - AMRAP @ 175lbs
3rd week - AMRAP @ 185lbs

Does that make sense or have i got the wrong end of the stick?

Edit - Have you read the book?
What if the Hokey Cokey really IS what it's all about?

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Re: Auto-regulating 531 Max

Post by Oscar_Actuary » Wed Feb 29, 2012 5:55 pm

PK,

I see what you are saying and I did know all that, about the AMRAP. But still the time for "at least" 5 at 195 will be months away.

I imagine 5/3/1 is not a good idea for me, as written.
I have not read the book

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Re: Auto-regulating 531 Max

Post by robertscott » Wed Feb 29, 2012 6:22 pm

Oscar_Actuary wrote: I have not read the book
you should. Every single question about 5/3/1 is answered in the book.

Wendler's writing style is entertaining too

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Re: Auto-regulating 531 Max

Post by KenDowns » Wed Feb 29, 2012 6:55 pm

Oscar_Actuary wrote:I imagine 5/3/1 is not a good idea for me, as written.
I have not read the book
Um, er, ah.... forget it.

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Re: Auto-regulating 531 Max

Post by Oscar_Actuary » Wed Feb 29, 2012 7:00 pm

I'm pretty sure I would enjoy the book and learn something
That goes for about 34,786,703 other books out there as well.

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Re: Auto-regulating 531 Max

Post by robertscott » Wed Feb 29, 2012 7:59 pm

better get reading then Ozzy

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Re: Auto-regulating 531 Max

Post by Jungledoc » Wed Feb 29, 2012 10:18 pm

Oscar, I was going to say exactly what PK said. Think of 5/3/1 as a high-volume routine that evolves into a high-intensity routine.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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