38M, 178 lb, 6’ 1”, 13% BF
Estimated 1 RM’s according to symmetricstrength.com...
SQ - 320, DL - 365, BP - 220, OHP - 135
Currently bulking at 3,200 cal/day with 225 grams protein per day.
Current program is 5/3/1 For Hardgainers
Is it a good idea to have a recovery week every few cycles to lift light (65-70% of training load)? Program cycle is 3 weeks and I’ve run 5 cycles without an recovery/light week.
I’ve got lots of ceiling ahead of me on DL and SQ. I’m getting more than 5 reps on the 95% of training load set. Program says to get at least 5 reps. But, I’m micro loading 2-3 lbs per cycle on BP and OHP. How long should you stay on a program before switching? I’m thinking to stay on this until the weight on DL and SQ gets that heavy that I can’t get 5 reps on the heavy set of the cycle after two try’s.
Is testing your 1RM’s worth the risk and something to do periodically?
The program has a 20 rep widow maker set of squats following the heavy set. The WM is done at 65, 70 or 75% of training load. I can surpass the 5 reps on the heavy set, but I’m starting to fail at 16-18 reps on the WM. Is going to failure and set it down on the safeties the better way like I am or de-load the WM to where I can get 20?