With this in mind, two important points probably need to be made. First of all, you need to squat. If you miss back squat day, you will be able to make up your squatting on your next day in lieu of whatever strength/power move is programmed for that day (unless that day happens to only have a metcon programmed). Secondly - keep a journal or log. You should be doing this already, but this becomes even more important as we start this program - 5/3/1 is a percentage-based program, so having your numbers handy (and accurate) in the gym is paramount. You're putting in the work, so don't hurt your own efforts by not keeping a good journal.
Back Squat
Find your (theoretical) 1 RM.
You have two options as to how to proceed:
- Estimate your 1 RM. Take 80-85% of your estimated max and perform as many reps as possible (be sure to take enough warm-up sets beforehand).
- Take your most recent 3 RM or 5 RM. Use this weight and perform as many reps as possible (again, be sure to warm-up adequately).
"Running Jackie"
For time:
800m run
50 Thrusters, 45#/33#
30 Pull-ups
Jerk (Split/Push) and Get-ups
08/30/10
8 comments:
Back Squat
125 x 21 reps...I was extremely happy with this # of reps!
After applying the KFC-secret, sophisticated, Meggers-man/Testify mathematical algebraic calculations, my theoretical 1RM is 190 lbs. This is directly in line with my goal of 200 lbs...arrived at by me thinking I could do it someday. LOL
"Running Jackie"
For time:
800m run
50 Thrusters, 45#/33#
30 Pull-ups
Time: 10:06
I learned first hand Seth is a true animal on the pull-ups! Great job to all on the first Monday morning class!
Phil: Nice job on the 21 reps - high reps like that on a back squat are brutal! Just a side note (thanks for the mathematical credit, by the way), your theoretical 1 RM is actually about 212#, a number you probably saw while doing your calculations. Your "training max" or "training 1 RM" is 190#, so that's what we'll use to calculate percentages from here on out.
All this is to say . . . if your theoretical max is 212, you probably stand a pretty decent chance of hitting 200 right now, so nice work!
Seth: Way to go on the pull-ups!
Everybody: Confession - I can't take credit for the formula. I used the same one that Jim Wendler uses (he's the creator of 5/3/1). I've seen it before, and even Wendler also notes that it was just one that he was given while in high school.
There are various rep formulas out there to help calculate a theoretical 1 rep max. Of course, none of them are completely accurate all of the time, but most of them do a pretty good job, and they all tend to give fairly close estimates.
Back Squat
275 x 10 reps
Theoretical 1RM is 330
Running Jackie
10:07
JT: Similar to my comment to Phil W - that 330 is actually your training max. Your theoretical max is about 365, but we'll be using 330 to calculate your percentages. So . . . semantics aside, 330 is the number we're actually interested in.
Nice work, by the way!
Back Squat (225 x 15) = 335 theoretical max ... 300 target max.
Find your (theoretical) 1 RM.
"Running Jackie"
For time:
800m run
50 Thrusters, 45
30 Pull-ups
10:00
Good Job! Johna K ... 10:54 (pvc pipe thrusters, purple and red bands)
Pee-ter said...
Back squatted 7 @ 165# to get me the magic numbers of 205 max and training weight of 185.
Running Jackie 11:54
Backsquat
150 x 8 reps
Theoritical 1RM = 190
Training Max = 170
"Running Jackie"
For time:
800m run
50 Thrusters, 33#
30 Pull-ups (green/red)
14:00
Back Squat
Theoretical max 100
Training max 90
83#x7
Running Jackie
800m
50 thrusters with the 33# bar
30 pull ups...kipped with purple
time? after Andy and a little before Sharon!
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