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Got me a new Lemmy account, now that lemm.ee is shutting down. But I’m @exasperation@lemm.ee, back with a 5/3/1 question.
As background, when I started this program 2 weeks ago my training maxes were set to:
Bench: 180 lbs
Squat: 335 lbs
Deadlift: 385 lbsI’m going into my first 1+ week and I’m confident I’ll be able to bust past 5-8 reps on most of the 1+/95% sets this week, based on my 10-rep sets at 90% this past week.
So I have to ask: what’s the protocol for joker sets? I know Wendler kinda hates them, but I’m still kinda convinced I might have selected too low of a training max.
If I bang out 6-8 reps of my 95%, should I add 10% and attempt 1+ reps of 105%? What about 115%?
Or am I just getting ahead of myself, and shouldn’t push those limits until I get comfortable with the program?
In 531 forever (page 63) Jim says about jokers: They are extra work sets added above the highest percentage set for the day. Usually done for 1 to 2 sets of 1 to 3 reps at 5 to 10% above the highest set. You should never miss on joker sets, if you miss then you shouldn’t do it. He then mentions that you should never reach failure on 531 and submax is the way.
I would say go for it and add jokers after your AMRAPs and just see how it goes. You will be increasing your training max lbs after next week anyway. 5 to 8 reps on the AMRAPs seems like you’re right where you’re supposed to be
Ok, thanks, I’ll just set a threshold for myself. If I do more than 6 reps at 95% for my 1+ set, I’ll do a joker set for 105%. If I bang out at least 5 reps on that first joker set I’ll do 115% for a second joker, before going into accessory work.
We’ll see how that goes.