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  1. #1
    Registered User illriginalized's Avatar
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    illriginalized is offline

    Need guidance on 3s program for Deadlifts

    I think my Five3One app is trying to injure me or just outright kill me in DL.

    A couple months back I switched from 5/3/1 to 3s to ramp up my numbers - at least that’s my logic.

    The app has ramped the numbers up in such high increments that after warm up, I don’t even bother doing 3 rep sets like the app laid out for me, instead I’ll do singles up until my 3rd working set and just do the recommended reps to beat my Training Max.

    Even if I’m able to hit the lowest reps for that set (3 reps), when I get into Jokers, I can only do 1 rep on the first set and I’m gassed.

    If I do 3 reps in each set, I will be gassed by my 3rd set. I’ve even taken 5 minute breaks in between my sets.

    Side note: I refuse to use straps for anything more than 3 sets and I don’t use a belt because as soon as I get into position to pull, the belt always rides up my back and effs me up.

    Today was my DL day and this is what the app wanted vs what I did:

    Warm up:
    5 x 245
    5 x 305
    3 x 365

    Main:
    3 x 425 / 1 x 425
    3 x 490 / 1 x 490
    4 x 550 / 0 x 550 (second attempt with straps and couldn’t even get more than 3 inches off the floor)

    Jokers (didn’t attempt):
    3 x 580
    3 x 610
    3 x 640

    TM today was 611lbs

    Warm up percentages:
    40/50/60

    Main percentages:
    Week 1: 65/75/85
    Week 2: 70/80/90
    Week 3: 75/85/95
    Week 4: 40/50/60 (deload)


    Is the percentages off for 3s, is that the issue?
    Last edited by illriginalized; 06-25-2021 at 07:18 PM.
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  2. #2
    Registered User PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Sorry for the basic/simple response but really simple is the right answer here. Listen to your body. Drop the weight. You should have sufficient muscle disruption to force growth without recovery lasting too long. That's really about it.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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