Just started on 5/3/1 after been on a 5 day split

[Sibolovin]

Been lifting for a while, think was pushing same weights week in week out not making much progress. Also think was too low in fats in diet have added 1/2 avocado per day along with dash of olive oil and fish oil caps.

Just finished a slow cut was aiming for around 10% BF.

Want to add some muscle mass now. So ramping up the calories

Weight 70-71kg, age 36 :x

5/3/1 best lifts so far

Bench 77.5 * 4 reps

Squat 95kg * 5 reps

Dead 152.5kg * 5reps

Military press 42.5 * 9 reps

On Cycle 3 3*3 week (contemplating uploading Log for input) lifts have been static in Bench for a while now - and seem to be stuck at 1rm 85kg

1st pic flexed lobster look with pump

Pump with a a slight flex I think

[Pseudonym]

Looking lean, mate! Good vascularity on the arms... and even some on the chest, I think? :shock:

[Monarchking]

On Cycle 3 3*3 week (contemplating uploading Log for input) lifts have been static in Bench for a while now - and seem to be stuck at 1rm 85kg

1st pic flexed lobster look with pump

Hi I am no expert on the 5/3/1 or even training at all! But my question is did you retest your max after just 3 cycles?

also you current rep max is 77.5x4? correct?

Just wondering when you started did you take 90% of 85kg? And used that as your new '1RM' (roughly 75kg)

I just think after 9 bench sessions its a bit to early to be stalling especially if you started with a reduced max.

In my 5/3/1 experience my bench went from 90x7--->110x5(nothing awesome but improvement right?). This was over a much longer period than just 3 cycles and I did 5x10 each week(usually) and used a lot of dips and tricep work

MK

[Sibolovin]

I just follow what it says to lift each day. Have shared link below. Let me know if cant open.

https://docs.google.com/file/d/0B73kLC5 ... 9NaUU/edit

"also you current rep max is 77.5x4? correct?

Just wondering when you started did you take 90% of 85kg? And used that as your new '1RM' (roughly 75kg)"

Yes 77.5 * 4 is current max. Was initially 85*2 as my max and gave me 90% at 80kg. If I cant do this cycle will take bench back a few kg and have another crack at it.