Should stretching, foam roller, leg stretch with bands
Warm up sets Working sets: 370 x 5 420 x 3 470 x 1 (got all my calculated/scheduled lifts) 500 x 0 (*missed, 2 attempts) Foam roller I have to be honest, I’m irritated at myself for missing 500. I swore today was the day, but just didn’t have it in me. Slept well, think I had enough fuel going in to get through, but just seemed to not have it. 5/3/1 is a great program, but I can’t help but wonder if I should change it up a bit when I go for my 1RM PRs. Suggestions always welcome. Not going to dwell on it, I’ll get my 500 soon. Determined.
I’d have definitely dropped the volume of the 5/3/1 session if I were going for a 1RM, especially a landmark one like 500lb.The way that I have been advised to do things on those occasions is as follows:Warm-up sets with reps of like 5 with 135 and 225. Then drop to singles on 315 and 405 being sure to really pull with some speed and power. Stick at those weights doing singles until you’re happy with the speed and feeling really warmed up.Then depending on how brave you’re feeling – jump straight to the 500 or do a 450 first or something. Pull that bar up with the same speed and power that you were accustomed to using on the 405. Grip the shit out of the bar and keep pulling and don’t give up.Good luck on the next time!
Hello Matt Thanks for the comment and input. I agree with you and think this would help a lot. By the time I got to 500 I was a bit spent. thanks for reading, and thanks for the great adviceKris