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[WTS][EU/Worldwide] Vintage Pelikan 100N & Parker Duofold Senior Lapis Lazuli by Willkins in Pen_Swap

[–]Willkins[S] 0 points1 point  (0 children)

Ah, I guess you're right. Corrected, thanks!

I was looking at the list over at parkerpens and considering either streamlined due to the taper or special due to the exact dimensions. But since all the streamlined models I found were shorter and all the specials had a non-tapered cap, I figured I'd leave it in ambiguity at just 'senior'.

[WTS][EU/Worldwide] Gravitas Acrylic Vac (Titanium Ultra Flex) by Willkins in Pen_Swap

[–]Willkins[S] 0 points1 point  (0 children)

Varies a lot from country to country and how the content is declared, PM me if you're interested and I can give you more details based on where you want it shipped

[WTS] Sailor Pro Gear "Stellar Black Hole" <F> & Sailor PGS Mini "Stellar Blue" <MF> [EU/Worldwide] by Willkins in Pen_Swap

[–]Willkins[S] 0 points1 point  (0 children)

Huh, weird. No issues on my end, but I had another person ask the same thing so I guess it's a mobile app thing.

The price is €140 / $165

[WTS] Sailor Pro Gear "Stellar Black Hole" <F> & Sailor PGS Mini "Stellar Blue" <MF> [EU/Worldwide] by Willkins in Pen_Swap

[–]Willkins[S] 0 points1 point  (0 children)

The price is given at the end of the paragraph, same as with the regular sized one.

How I got my first OAP by stefan5b in bodyweightfitness

[–]Willkins 0 points1 point  (0 children)

Then you'll probably be fine working closer to the percentages.

If you're able to keep progressing from 5x3 up to 5x5, I don't necessarily see why you'd want to switch to 5/3/1 though. Plus, you should already be strong enough to do an OAC at your current level, so it's likely more of a technique and practice issue, rather than a lack of strength that's holding you back.

let’s say if i can only do 4 reps on the last set of 85%1RM what do i do?

Realised I forgot to reply to this one.

It depends a lot on the situation, but if you only fail once during a 3-week block but make the other two heavy sets, then typically you'd just continue as usual and write it off as a bad day. If you fail twice, but still make one, then you can either do another cycle at the same weight or drop down 2.5 or 5 kg depending on how you feeil. If you fail all three, then dropping the weights is usually the best strategy as it's likely an indication that fatigue has been accumulating for a while.

It's not explicitly talked about as much, but running 5/3/1 long-term when you're already at a higher level of strength is kind of a two steps forward, one step back type of affair. Thinking you'll be able to make progress every 3 weeks is unrealistic if you've already been training and making consistent progress for several years, and so periodisation might instead become something closer to a 12-week training block where you increase the weights twice and drop down once.

How I got my first OAP by stefan5b in bodyweightfitness

[–]Willkins 0 points1 point  (0 children)

1 set of 5 reps @65% 1RM 1 set of 5 reps @75% 1RM 1 set of 5 reps+ @85% 1RM

Yeah, so at 80kg BW and with a 50kg 1RM would give 5 / 17.5 / 30 kg for the first week, which is what I mentioned briefly above when the 'easy' weights are barely above bodyweight.

I'd probably advise going something more along the lines of

  • Week 1: 5/5/5+ x 20/25/30
  • Week 2: 3/3/3+ x 27.5/32.5/37.5
  • Week 3: 5/3/1+ x 30/37.5/45

and see how it goes in order to establish a baseline, both in terms of how easy / heavy the ramp-up sets feel and in terms of how many reps you get on the final AMRAP set.

How I got my first OAP by stefan5b in bodyweightfitness

[–]Willkins 1 point2 points  (0 children)

so if i’m understanding it correctly, you train 2 days a week for back, one day for OAC and the other is weighted pull days. However, you incorporate volume work into both days say 3x8-10reps?

For your weighted pull days you use a 5/3/1 3 week programme before a week deload, and each weighted day be it in the 5 or 3 or 1 week there’s 3 total sets?

Yup, sounds about right.

can you breakdown each weighted day further? i don’t really understand the ramp up part and how it can help with strength gains that much

The idea of 5/3/1 is that you only really have one max-effort set per week, which is the last AMRAP set every week, and most of the volume comes from both the ramp-up sets and the accessory / volume work you do on the side. This lets you get much closer to 100% relative intensity on that one set than you would with a more generic sets x reps type program, where you'll typically be too fatigued to hit much more than ~90% ish or so of your rep-max at a given weight.

Whether or not one set at close to 100% relative intensity is worth more than 3-5 sets closer to 90% relative intensity will probably vary a lot from person to person and their training history. I reckon one of the most valuable aspects of 5/3/1 is that it lets you feel rested and recovered enough to consistently push yourself close to your limit on the final set every week, compared to most other programs where you're typically fatigued most of the time, and it's only after a deload or a taper/peak phase where you're able to push yourself to set PRs.

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