5/3/1 Query

Twin Lance

Hey all, just a quick question about adding weight to a cycle of Wendler's 5/3/1.
I'm starting the second month of the program and trying to work out my new lifts. I read Wendler's piece on TMuscle which says that 5lbs and 10lbs are added to your 1RM calculations when entering a new cycle. Does this mean that all your lifts from the previous month are increased by 5 and 10lbs, or do you add it to your 1RM and re-do your calculations?
I've done the latter but in some cases (mainly my OH Press), this just results in me starting off with a weight about 1kg heavier than what I was lifting in my very first week of the program. Same with my bench. I dont know if its because the numbers are lower (50kg for press, 110kg for bench), or if I'm doing it the wrong way.
I hope this makes sense, but in a nutshell, do I directly add the extra weight to last months lifts or to my initial 1RM?

dave80

Twin Lance wrote: »

Hey all, just a quick question about adding weight to a cycle of Wendler's 5/3/1.
I'm starting the second month of the program and trying to work out my new lifts. I read Wendler's piece on TMuscle which says that 5lbs and 10lbs are added to your 1RM calculations when entering a new cycle. Does this mean that all your lifts from the previous month are increased by 5 and 10lbs, or do you add it to your 1RM and re-do your calculations?
I've done the latter but in some cases (mainly my OH Press), this just results in me starting off with a weight about 1kg heavier than what I was lifting in my very first week of the program. Same with my bench. I dont know if its because the numbers are lower (50kg for press, 110kg for bench), or if I'm doing it the wrong way.
I hope this makes sense, but in a nutshell, do I directly add the extra weight to last months lifts or to my initial 1RM?

last months lifts not your 1 rm

Inspector Coptoor

you add 5kg to your DL and Squat Training maxes and 2.5kg to your bench and press training maxes and recalculate that months lifts based off those numbers.

BossArky

This may help. Read the instructions on the "graph" tab. Fill in your current 1RM for each lift and it will auto populate 6 cycles.

Twin Lance

Thanks a million BossArky, thats some application! Take ya long to do it?
Makes sense now that I have something else to do it for me Thanks again!

BossArky

No probs. Didn't take too long. I'm slightly nerdy

Good luck with it.