Need some 531 advice

Discussion in 'Fitness & Nutrition' started by coals, Apr 20, 2010.

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  1. coals

    coals New Member

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    Hey guys, I've been doing the 531 program and after the 1st cycle I am wondering if I should recalculate my maxes. I know it sounds like I'm trying to cheat the system but the reason I say this is because I am coming back from surgery in which I didn't work out at all for the last 4 months. I feel like my muscle memory and noob gains have really skewed my maxes.

    I started working out the beginning of March just getting used to weights again and then started 531 towards the end of March.

    Here are my numbers for the last set of each week. The 1RM is calculated from the spreadsheet.

    Military Press
    ....Date R X W 1RM*
    3/28/10 5 X 110 128.3
    ..4/4/10 3 X 115 126.5
    4/11/10 6 X 120 144.0

    Deadlift
    ....Date R X W 1RM*
    3/29/10 6 X 235 282.0
    ..4/5/10 6 X 250 300.0
    4/12/10 6 x 265 317.9

    Bench Press
    ....Date R X W 1RM*
    3/30/10 5 X 160 186.6
    ..4/9/10 9 X 170 220.9
    4/14/10 9 X 180 233.9

    Squat
    ....Date R X W 1RM*
    3/31/10 5 X 195 227.5
    ..4/8/10 4 X 205 232.3
    4/15/10 4 X 215 243.6

    What do you guys think? I really want to give the 531 an honest try so should I keep going with my current numbers or use the calculated maxes for cycle 2?
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    stay the course
     
  3. ErwinRommel

    ErwinRommel New Member

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    the program stipulates that for each new cycle you add up to 5 lbs for bench, and military press. and up to 10 pounds for squat and deadlift. You do not recalculate. If you are doing lots of reps on the final set, then so be it he even says that you will often be doing more than 10 reps on the final set. It's all part of working up slowly and making sure you don't plateau. Be patient.
     
  4. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    I was hitting over ten reps on my last week of 5/3/1, no biggie.
     
  5. knight42

    knight42 OT Supporter

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    ya just stick with it. prob wont have to recalculate until you have done 5 or 6 cycles
     
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