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Thread: Do I have the right idea with my 5/3/1 deload?

  1. #1
    Addicted 2 Lifting Andre518's Avatar
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    Do I have the right idea with my 5/3/1 deload?

    Today was my first day of my deload week of my 1st wave and was wondering if I have the correct formula for it. Today was Miltary Press so what I did was:

    Warm up
    40% x 5
    50% x 5
    60% x 3

    Work set
    40% x 5
    50% x 5
    60% x 5

    Assist work
    60% 5 x 10
    chin ups
    5 x 10
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
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  2. #2
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    just buy the book and take the confusion out of it. its a good book to have in your "training library".

  3. #3
    Addicted 2 Lifting Andre518's Avatar
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    I have the book. But this is the way I took it for the delaod but was making sure I had it right.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  4. #4
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    Quote Originally Posted by Andre518 View Post
    I have the book. But this is the way I took it for the delaod but was making sure I had it right.
    less warm ups if any. its a deload and time for repair. your assistance should be fine as long as it allows for proper healing/repair. Usually my 5/3/1 deloads I up the cardio a bit and look at it as an easy week.

  5. #5
    Get Some! KoSh's Avatar
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    I would do no warm ups and just the deload sets.

    That said, I haven't done a deload yet, but when I do I'm doing a 45%-55%-65% 10-8-6 formula. Probably not the best way to go about it, but mentally I need to do a little more than the prescribed in order to feel like I accomplished something (as wrong as that is )

    Assistance work I'm going to do the same exercises that I did for the entire cycle, just lower the weight by a good portion and go from there.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  6. #6
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    Quote Originally Posted by Andre518 View Post
    Today was my first day of my deload week of my 1st wave and was wondering if I have the correct formula for it. Today was Miltary Press so what I did was:

    Warm up
    40% x 5
    50% x 5
    60% x 3

    Work set
    40% x 5
    50% x 5
    60% x 5

    Assist work
    60% 5 x 10
    chin ups
    5 x 10

    No warm up really. Assistance should be 50-60% of your normal volume.

  7. #7
    Super Moderator vdizenzo's Avatar
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    Warm ups for military, bar x5, 135 x5, 225 x5, then work sets of 3x5 with 315. Come on, deload is simple.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  8. #8
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    Quote Originally Posted by vdizenzo View Post
    Warm ups for military, bar x5, 135 x5, 225 x5, then work sets of 3x5 with 315. Come on, deload is simple.
    You are just looking for a way to rub it in that your warmup is more than most people's work sets

  9. #9
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    Quote Originally Posted by vdizenzo View Post
    Warm ups for military, bar x5, 135 x5, 225 x5, then work sets of 3x5 with 315. Come on, deload is simple.
    my delts exploded reading this

  10. #10
    Super Moderator vdizenzo's Avatar
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    I just playin'


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

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