Mr. Bond (that’s Jesse, not James) - friend, fellow 5-3-1′er, and math whiz - is trying to use my 5-3-1 numbers to build a better Theoretical 1RM equation. I think it’s safe to assume the Wendler equation works pretty well at low reps, but starts to fall apart at sufficiently high reps.
On Monday, my deadlift weight went up high enough that reps - thus Theoretical 1RM - plummeted. This should be useful.
- Warm Up
- Jumping Rope
- More Warm Up
- 5x Clean & Press @ 115#
- 10x Pull Ups @ BW
- 5x Clean & Press @ 135#
- 8x Pull Ups @ BW
- 3x Clean & Press @ 155#
- 6x Pull Ups @ BW
- Work Sets
- 5x Military Press @ 115#
- 5x Deadlift @ 295#
- 3x Military Press @ 130#
- 3x Deadlift @ 330#
- 7x Military Press @ 145#
- 7x Deadlift @ 370#
- 3x Assistance Circuit
- 10x Press @ 95#
- 6x Chin Ups @ BW
- 10x SGDL @ 245#
- 10x Dips @ BW+35#
That’s a Theoretical 1RM of 179# for the Military Press and 456# for the Deadlift.
What makes this interesting for the equation, I think, is to compare it to the week before. Last week I pulled 14x @ 350# for a Theoretical 1RM of 513#. I think it’s safe to assume that 14x @ 350# ≈ 7x @ 370#.
Friday afternoon I’ll publish all the numbers for this latest round.
Wednesday Workout (this morning)
- Warm Up
- 20x Air Squat
- 10x Burpees
- 20x Swings @ 24kg KB
- 10x Burpees
- 20x Air Squats
- Foolishness Circuit
- P1 (timer): Renegade Man-Makers @ 2-16kg KBs
- P2: Plank Hold (elbows and toes on ground, body flat)
- P3: “Football Practice Leg Raises” (flat on back, legs straight, heels 6″ off the ground)
- RMM Reps: 12x,11x,10x…3x,2x,1x
- P1 does required # reps while Ps 2&3 hold. Rotate.
- Everybody gets a turn at every station, for every rep count.
This was a bit more than I thought it was going to be. There were a few moments of cheating/failure on some of the holds. Reps 12-10 were VERY hard, but doable. Reps 9-7 were filled with failure. Reps 6-4 were, again, VERY hard. Reps 3-1 were tolerable.
I expect to have trouble getting out of bed in the morning.
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