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Old 03-18-2011, 08:48 AM   #1
Chris Turnbull
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Join Date: Mar 2011
Posts: 3
Default Wendler 531 Wave 2


I have just completed The frst meso cycle of 531 and I have tried to reasses my numbers here. http://blackironbeast.com/5/3/1/calculator

I don't have a 1 rep max as such so I entered my numbers from week 3.

Deadlift for instance was 95KG * 7 when I calulate the program my 5 week gives me 5+ @ 90KG which is obviously lower than the wave one number. Should it be like that as I would have thought I would start wave 2 on more than I lifted at the end of wave 1. This s the case with all lifts.

I do realise it isn't the best way to calculate a one rep max.

All answers greatfully received.


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Old 03-18-2011, 09:25 AM   #2
Dirk Wilcke
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Join Date: Oct 2010
Posts: 8

I don't understand the question. According to Wendler you base your first cycle off 90% of your estimated 1 rep max for the lift in question.

If, for example, your 1 rep max in the squat is 100lbs., your "traing max" is 90lbs. These 90lbs. are the basis for calculating the weights for your first 5/3/1 training cycle. For example in the 5 rep week your third set would be 5 reps at 85% of 90lbw, in the 3 rep week your third set would be 3 reps at 90% of 90lbs. and in the 1 rep week your third set would be 1 rep at 95% of 90lbs. As mentioned in the manual you can push the final set of each rep beyond the prescribed reps.

Your training max for the next cycle is simply your previous training max plus a couple of pounds (e.g. 92,5lbs). You do not use an estimated max resultant from the previous training cycle. For example, even if you managed 7 reps with 95% of 90lbs. in the third week, you do not estimate your 1 rep max from this. You are simply happy that you completed 7 reps where the program said you should be doing one.

If you increase your training max based on the results of your last training cycle you will hit a wall very quickly.
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Old 03-18-2011, 09:30 AM   #3
Arien Malec
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Join Date: Sep 2007
Posts: 2,035

Chris -- did you read (i.e., purchase) the book?
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Old 03-18-2011, 06:23 PM   #4
Chris Turnbull
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Join Date: Mar 2011
Posts: 3


Considering you didn't understand the question you answered it very well.

The example you described was exactly how I had tried to explain. I finished cycle 1 week 3 on 95kg @ 7 reps. So I now will start cycle 2 5 rep week @ 97.5kg and calculate the 3 and 1 week from there. I had mistakenly thought that I needed to recalc as for the other 3 lifts I had performed 12 reps for the meso cycle week 1 given weight.

Arien no I haven't, can I take it that you get a calculator with the book.

Thanks for your help

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