A review of 5/3/1
On the first day of 5/3/1, I started with the following estimated training maxes:
Squat - 144 kg
Deadlift - 155
Bench - 103
Seated Press - 41
This was based on a 90% value, meaning:
Squat - 160
DL - 172
Bench - 114
Press - 45
At the end of 12 cycles of 5/3/1 in August 2017, my maxes were estimated at:
Squat - 172 (8% improvement)
DL - 216 (26%)
Bench - 115 (1%)
Press - 73 (62%)
At the peak of each lift:
Squat - Cycle 7, performed 146 for 8 (estimated max 185)
DL - Cycle 7, performed 155 for 14 reps (estimated max 238)
Bench - Cycle 6, performed 103 for 8 reps (estimated max 130)
Press - final cycle was highest estimated max
From this, I peaked in Cycle 7 of 12 and then either worked to re-achieve the same peak in the next 5 cycle or failed to achieve that peak. I should have done something after cycle 7 to change something and continue my progress.
As of Jan 12, 2018, ~4 months later, I have the following estimated maxes:
Squat - 178
DL - 216 (probably high estimate)
Bench - 125
Press - switched to high incline - 79
