5/3/1 day failure

[rga]

Today was 5/3/1 deadlift day. 5@85%, 3@90%, 1+@95%. This cycle's 1RM working weight is 420 lbs. I hit 5x355. I got 2x380 and failed the third. I couldn't get 400 five inches off the floor. I didn't eat very well yesterday, and despite getting just under eight hours sleep, I woke up feeling very tired and groggy.

Last Saturday I did 3x335, 3x355, 3x375, 2x395 with ease. I'm thinking that with that double at the end, in combination with deadlifting again in less than a week and the fact that I ate poorly yesterday (enough protein but not nearly enough calories) is what has lead me to failing this week. What do you guys think?

I'm nt going to do this cycle all over again, and instead try the 5/3/1 week again next friday to see if I can hit it.

 

[smackababy]

It could easily be one or a combination of any of the things you mentioned. You could have simply not taken enough rest between sets.

I'd try the 5/3/1 again next week and see how you feel. I generally stick with 'fail 3 times then deload'. I've had weeks where I could barely finish my set and the next week, I felt like I could have done 2 extra reps of the same weight.

 

[CPA]

yeah, IIRC Wendler doesn't say to jump down or even do the same 5-3-1 if you miss the first time. I usually don't adjust unless the second round is off, as well. Then, I'll do a reset of my max and start over.

 

[gradoman]

Well, it happens to everyone. That's why there is an RPE scale:

http://articles.elitefts.com/training-articles/rate-of-perceived-exertion-rpe/

I do go by percentages, but I realize that some days the weights are going to feel like a f*ckton or they'll feel super easy. Don't beat yourself up over it, lol.

 

[z1ggy]

Gj on the lifts OP.

Just try again man, not every day is going to be a great day in the gym. You'll get there for sure.

 

[rga]

I tried again today. 5x360 was easy so I knew I was going to be successful.

5x360
3x380
1x405

Thanks all for the encouragement.

 

[brad310]

I tried again today. 5x360 was easy so I knew I was going to be successful.

5x360
3x380
1x405

Thanks all for the encouragement.

I remember reading in one of his books that the de-load week is a matter of taking 3 steps forward, 1 step back. Even failing a prescribed set is 1 step back. Keep moving forward, thats all you can do. When you fail more often, then think about redoing your 1RM and refreshing your numbers.

I will say from my experience, and because our DL #'s are almost identical, that i cant do 5/3/1 every week for DL. It may be because im an old fart too. Or that i dont eat a fuckton of calories to recover. But i would like to point out that a set of 5@85% is extremely taxing. For DL, i pyramid the warmup and then when you get in that 85% range, i just do singles.

The only other advice i could say outside of form, is rest periods. I feel the need to rest much longer between DL sets. 5 minutes long.

Grats on 4 wheels.

HTH