City's 5/3/1 Log

[Paul Sousa]

Hey City, just going over your posts and wondering if you may have started a bit too high with your weights. Only getting 1 or 2 reps on the third week of your first cycle could be a problem. Of course there could have been other factors I don't know if like diet, sleep, etc., but you could end up stalling in another cycle or two if the weights started too high.

[LudwigVan]

Kroc Row:
Left: 35x32
Right:35x30

35 is the right way for these. I can feel it more in my hand and forearm more than the 40 lb dumbbells.

You might want to think about going heavier with the rows. John Sheaffer recommended I do some DB rows to assist my bench. I was using 35# DBs, which felt reasonable to me, until John made fun of me and said I needed to use 75s. So I did, and I managed 2 sets of 20 with each arm. It was just really hard. It got a lot easier after a few weeks though.

[Mr.City]

Lud: I'll give it a try

Paul: My recovery's been in the shitter lately. I've been wondering if I'm having hormone problems since I followed Wendler's instructions for setting maxes.

[Paul Sousa]

Hmm, might be worth trying the same cycle again and seeing if you can increase your rep maxes at the same weight. When I was making the best gains and feeling the best I was able to get 10-11 reps week 1, 7-8 reps week 2 and 5-6 reps week 3. Could also be worth lowering your training max as a way to delaod a bit and work back up. Maybe knock another 5-10% off the top.

[LudwigVan]

When I was making the best gains and feeling the best I was able to get 10-11 reps week 1, 7-8 reps week 2 and 5-6 reps week 3.

This sounds right to me -- I just finished my 2nd cycle of 5/3/1 (for my squat only) and got 11, 8, and 6 on both cycles.

[Mr.City]

I might give it a try, Paul. I seem tired all the time now, and the low reps from each have been worrying me.

[Paul Sousa]

Honestly, it sounds like you could use a week off entirely. Take a week, eat and sleep plenty, and try and come back refreshed with a bit lower weight.

[Mr.City]

A week off sounds nice. Perhaps base the weights off of 85% this time. I seem to have a shitty recovery rate. Maybe it's my diet or my sleep habits. I need to take a cold, hard look at how I treat my recovery.