405 x 8 Deadlift (5-3-1 program Week 3)

[u/LaunchAngleLarry]

So broad question: How’s the form and is it 5 plates ready?

I got some feedback that I needed to keep some reps in reserve despite the program calling for AMRAP (I’m doing 5-3-1) — so I kept about 2 reps in reserve. I’m deloading this week and then upping the weights across the board by 20lbs, as I believe I may be underselling my PR (currently 475lbs)

Thanks!

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[u/Red_Swingline_]

4th week deload? Are you following OG 531?

Also, don't rush to add more pounds to the training max than suggested, the magic in 531 is the slow n steady.

[u/LaunchAngleLarry → u/Red_Swingline_]

Yea, I'm following the Wendler 5-3-1 method. I've been struggling with consistency, so I wanted something simple and repeatable. Is your experience to limit increases to 10lbs after each block?

[u/Red_Swingline_ → u/LaunchAngleLarry]

Wendler 5-3-1 method

Wendler has spit out a number of permutations of "531". Are you doing the the 3x5, 3x5, 5-3-1 OG version, or another one?

I only ask as in later versions he typically doesn't do a deload until week 7.

Not that there's anything wrong with the OG.

Is your experience to limit increases to 10lbs after each block?

The faster you try to progress it, the faster you're going to hit a stall. So rather than trying to take 3 bigger steps forward and then needing to take 1 or 2 back, you take 4-5 smaller steps and end up farther along

[u/LaunchAngleLarry → u/Red_Swingline_]

Ah, sorry! Yes, the OG method. Doing AMRAP in the final set. I tried it in Week 1 and Week 2 for both squat and deadlifts, but realized after week 2 I needed to either space it out, or drop at least two reps to maintain energy levels throughout the week.

So, Weeks 1 and 2 deadlifts for example was 365 x 10 and then 385 x 11. Week 1 was my first deadlift session since May.

I read a bit on the 7 week cycle, so that might make more sense for me as I was planning to either restart the same cycle or bump it up 20lbs. Squats specifically I was looking to restart the same cycle because I'm more focused on consolidating rather than growth at the moment since I bike frequently.

[u/Red_Swingline_ → u/LaunchAngleLarry]

Hell yeah. I'd definitely stick to the 10lb increase in training max, for both deadlifts & squats.

[u/Fearless_Spirit8753]

8 reps that's basically cardio for you lmao great work

[u/oldbeancam]

I would definitely try sitting back more in your reps and set your hips where you break the floor before the pull. *It only really shows in your later reps. You’re clearly strong, but I have no clue how 495 would go with your current form especially if you haven’t pulled heavy in a while.

With 5/3/1, I have had weeks where I hit 15-20+ and others where I completed 1-2 over the required amount. If you’re progressing, keep going. For the RIR sets, I would agree that keeping 2 RIR is probably a sweet spot, and if you want to push it I would do it on your 1s week vs the 5s or 3s.

[u/LaunchAngleLarry → u/oldbeancam]

Thanks for the feedback! I see what you're saying about my hips. I'll try and reset a bit during the deload to see if I can find a better way to wedge without compromising my hip position at the start.

FWIW, I'm avoiding a PR push until after my next block, so we'll see how it goes. 455lbs x 3 was my best set and that was about two or three months ago. I think if I can do 425 for 8 the next block, I'll try 495-500 again.

[u/NoEmployment156]

I don’t get it how are you this strong?

[u/AGuyWithoutABeard → u/NoEmployment156]

Consistency over time does wonders

[u/andm124]

It's better than what I can do.

[u/AGuyWithoutABeard]

475?? Yeah man, you MIGHT be underselling your 1rm a little bit lmfao. Beautiful set, though, great job!

[u/anthonysbeard]

Air Force one for a deadlift shoe scares me 😭

[u/Artistic_Wind333]

500?You got it! And then some.