Weightroom

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Welcome to Weightroom

Weightroom is a community for barbell and dumbbell strength and hypertrophy training, including powerlifting, beginner routines, conditioning and serious gym progress.

Start Here: TheFitness.Wiki

The best beginner-friendly resource, curated from /r/Fitness and /r/Weightroom.

Recommended reading:

Muscle building 101
Weight loss 101
Routines

Recommended apps:

Boostcamp
Hevy

Weekly Threads:

Weekly training logs - Monday
Weekend questions - Friday

Rules:

Be respectful. Everyone starts somewhere

For general fitness check out !fitness@lemmy.world

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shittydwarf@sh.itjust.works

Weekend Discussion Thread- June 7, 2025 (sh.itjust.works)

submitted 1 day ago by shittydwarf@sh.itjust.works to c/Weightroom@sh.itjust.works

3 comments fedilink hide all child comments

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

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[–] exasperation@lemmy.dbzer0.com 2 points 20 hours ago (1 children)

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 lbs

I'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?

[–] shittydwarf@sh.itjust.works 2 points 19 hours ago (1 children)

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

[–] exasperation@lemmy.dbzer0.com 2 points 7 hours ago

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.