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Critic my setup of 5/3/116065

Blackbasara private msg quote post Address this user
I'm going to start Wendler 5/3/1. Calculated my macros on IIFYM. I calculated my 1RM 15 days ago to start this program my bodyweight at that time was 71KG. I went to pilgrimage wasn't counting calories that much but when i came back to gym again i lost 3 kg and was struggling with weights according to my previous 1RM setup. Should i calculate my 1RM again or wait for a week to adjust?

Age: 29
Bodyweight:152 lbs
Maintenance Calories:2291
Bulking calories:2406

Day 1:
Squat 5/3/1
Accessory workout
Leg Press 5x8-12
Good Morning/Back Raise 5x8-12 reps( Rotate weekly)
Lunges 3x10-20
Leg Curls 3x10-20
Ab workout 3x10-20

Day 2: Rest

Day 3:
Bench Press 5/3/1
Accessory workout
Dumbell Press/Board Press/ Floor Press 5x 8-12(rotate Weekly)
Dips/Closegrip Bench Press 3x10(rotate weekly)
Barbell Rows/T bar Rows/ Kroc Rows 5x10-20(rotate Weekly
Rolling Tricep Extensions/Skull Crushes/ 3x10-15 (rotate weekly)
Bicep Curls 3x10-15

Day4:
Deadlift
Accessory workout
Good Morning/SLDL/Deficit Deadlift 5x8-12 reps(Rotate Weekly)
Leg Press: 5x8-12
Leg Curls 3x10-20reps
Lunges 3x10-20reps
Any abdominal workout 3x8-20 reps

Day 5:
OHP 5/3/1
Acessory workout
Dips/Weighted Dips 5x10-20
Chin-ups/pullups 5x10-20 reps
Barbell Rows/T Bar rows/ Kroc Rows 3x10-20 reps
Side lateral Raises 3x10-20 reps
Face pulls 3x10-20 reps
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mikew private msg quote post Address this user
Quick thought - I would consider skipping the OHP day altogether and do a dynamic set of one of the other compound lifts. There is a thread on here with a link to a T Nation article that indicates OHP is not the best exercise.

For your starting weight did you base everything off 90% of your 1rm?
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Blackbasara private msg quote post Address this user
@mikew:


Yes i base 90% off 1rm. I read Wendler doesn't advocate dynamic effort on this setup correct me if i'm wrong. Can i do more like this if i want to include dynamic effort day

Monday - Dynamic effort (DE) bench press.
Tuesday - Wendler's squat day. Dynamic effort (DE) deadlifts.
Thursday - Wendler's bench press day.
Friday - Wendler's deadlift day. Dynamic effort (DE) squat




Thats what my setup looks like.

EDIT: 15 days ago i started Wendler according to my current 1rm i was pretty fine but when i took 2 weeks off i lost weight but it also effected my workout and was struggling with weights. Should i recalculate my 1rm again?
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Blackbasara private msg quote post Address this user
bump
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mikew private msg quote post Address this user
Short answer is that I would pick one exercise and do a dynamic day with that on your 4th workout of the week.

I don't think you need to recalculate your 1rm unless you have trouble hitting your numbers for the max effort set.

More thoughts tomorrow. That's what u have for now.
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