5/3/1 - Starting too light?

[NorthstarUK]

Hi Guys

Im 2 weeks into Wendlers 5/3/1, which I am thoroughly enjoying, particularly the short but focussed workouts. However I am a little concerned that I have started too light. I followed Wendlers instructions for calculating all your lifts off 90% of your 1RM (which was a true 1RM not based on formulas) and so far i've been getting well in excess of the 5+ and 3+ reps on the top sets in week 1 & 2. I realise you should get an extra rep or 2 out but i've been getting nearly double on some lifts.

For example on the week 1, 5+ sets I got 9 reps out for squat and DL, 8 for BP and 7 for OHP. So far on week 2 for the 3+ top set I've had 5 reps for OHP and 7 for DL. This is as far as i've got. But for the 1+ sets next week I know i'll get about 5 reps for squat, DL and BP and at least 3 for OHP.

Is this normal?? I know Wendler uses the 90% rule to account for the 'bullshit' factor, but I know my 1RMs are accurate and current.

Any advice appreciated. Thanks

[Mouse]

I don't see this a major drama.
You are pushing harder on the last set, thus gaining that way.
Starting lighter means you won't stall as soon which is another bonus.
Also it won't take too many cycles for your weights to increase.

[tenkev]

I did the exact same thing. Don't worry Northstar, you are doing it right.

[atypical1]

I'd stay light like you are. That last set is supposed to be fairly high reps anyway so you're doing it right. Don't forget that you're still doing a percent of 90% of your max (that's damn confusing) so I would expect these weights in the first cycle to be pretty easy. The trouble with going heavier is that you'll potentially stall earlier. For comparison I'm getting anywhere from 5 - 10 reps on that last set still and I'm in cycle two. I think it's normal to hit high reps.

Frankly that's why the BBB template seems to make the most sense if you wanted the extra volume on a particular exercise. I never feel like I've not done enough work when I'm done with those sets.

james

[Buffalo150]

UK-

Part of the charm of 5/3/1 is the ability to keep on making progress and not stalling.

Wendler is of the opinion that you should be able to go through 6-7 cycles before stalling. And, that if you do stall in the early cycles, it's because you started too heavy.

I'm into my fourth cycle and things are just now starting to get "heavy".

-Bflo

[NorthstarUK]

Thanks Guys, that's reassuring, i'll continue as I have it set out.

I guess i'm just not used to doing 8 or 9 reps on the main lifts in a strength based programme!

[guru]

Thanks Guys, that's reassuring, i'll continue as I have it set out.

I guess i'm just not used to doing 8 or 9 reps on the main lifts in a strength based programme!

Yeah, in the very first week of 5-3-1, I had to remind myself to go past 5 reps in the top set.