Tell me if this progression sounds right

Discussion in 'Fitness & Nutrition' started by ErwinRommel, Apr 23, 2010.

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  1. ErwinRommel

    ErwinRommel New Member

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    So I'm on the 5,3,1 in my second round through and I don't know if I'm progressing properly (I do realize that progression in weightlifting takes a while)

    My first round of squats went like this

    warm up
    5x205
    5x235
    8x270

    now 5 weeks later i went

    warm up
    245x5 (accidentally started on the wrong week)
    245x5
    275x7

    so I went up 5 pounds, but lost a rep. Everything else is held constant in my daily routine: sleep, food, etc... Does this sound right?
     
  2. ErwinRommel

    ErwinRommel New Member

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    stupid question?
     
  3. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    doesnt matter that you lost a rep. you're only supposed to hit 5 reps. anything extra is gravy.
     
  4. Elfling

    Elfling New Member

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    Your weights overall are heavier so...no problem there that I see.
     
  5. grimstone

    grimstone magic murda bag OT Supporter

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    you got the reps go on to next week no need to overthink it
     
  6. mandrew

    mandrew New Member

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    maybe you were tired from your first work set being ~25lbs heavier than it should have been
     
  7. Aspirin

    Aspirin OT Supporter

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    270 x 8 x 0.0333 + 270 = 341

    275 x 7 x 0.0333 + 275 = 339
     
  8. Aspirin

    Aspirin OT Supporter

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    youre on a strength routine and your maxes are falling = FAIL
     
  9. ErwinRommel

    ErwinRommel New Member

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    well my bench went up today, so I think it might have just been a fluke, well see as the week progresses.
     
  10. ErwinRommel

    ErwinRommel New Member

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    I'm on about 3000 calories per day so I don't think eating would be the problem.
     
  11. Aspirin

    Aspirin OT Supporter

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    i like doing these calcs before i go in, so I know how many reps I have to do for my max to increase
     
  12. ErwinRommel

    ErwinRommel New Member

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    yeah I'm gonna start doing that
     
  13. grimstone

    grimstone magic murda bag OT Supporter

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    sounds like a waste of time
     
  14. Memor

    Memor Active Member

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    overanalyzing like crazy. Some days you just feel like shit and go in and do the prescribed reps and get your ass back home. Other days you feel better and go for the rep PRs. Don't let one thing dissuade you
     
  15. ErwinRommel

    ErwinRommel New Member

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    yeah I'm not too worried about it now thanks to the input and doing pretty well today.
     
  16. forum95

    forum95 Come see bout us OT Supporter

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    eat more
     
  17. mandrew

    mandrew New Member

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    retarded.

    use my deads as an example:

    When I started 5/3/1 a few months ago I cuoldn't deadlift 455 x 1. Each cycle my 95% lifts went like this:

    415 x 5
    425 x 3
    435 x 4
    440 x 4


    Then all I did was a few weeks of singles and deficit pulls and hit 500 x 1. I still got way stronger even though month-to-month I didn't seem to make any super huge progression.

    And like I said if you do your first work set with 20+lbs more than you're supposed to then no shit you'll be weaker for your heaviest set. That is a no-brainer and you're overlooking it.
     
  18. Bragasaurus

    Bragasaurus New Member

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    dot. this could be the second post in every thread people make here and it would ring true every time.
     
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