How did this pan out for you in the end, Irish?
Well… ok? haha.
Honestly, the holidays and then the snow has been completely fucking my workout schedule. I’m working out five or six days a week but haven’t managed a full week of 5/3/1 yet.
I finally just stopped and this week I’m starting from scratch, back at 3x5 for the first week and trying to get it. I’m going to use bent over rows as my fourth exercise- close grip isn’t going to work, and pullups did not work nearly as well as I wanted them to. So bent over rows it is.
One good thing, however- I’ve been training in boxing three or four times a week, and this hasn’t cut into my recovery. Granted I was only doing 2-3 lifting days a week, but before that would have killed me. But now, banging out 18 sets (sometimes less) and being out of there means that I’m not getting shot like I was.
So I’m on my first week again, and I’ll let you know how it goes as I progress. Of course, it’s supposed to fucking snow AGAIN on Wednesday, so I’m deadlifting today to get it out of they way.
Cool, man. Glad to hear you found a way to train around your injury and boxing.
What kind of numbers are you putting up, by the way?
Nothing crazy. My military is around 135-140, my squats and deadlifts around 300. I’m really trying to improve my deadlift. I’ve got very short limbs, and the lift is difficult for me, but I enjoy it.
And as far as benching, I don’t use barbells anymore but use between 70-80 lbs. with dumbells depending on the amount of reps.
[quote]FightinIrish26 wrote:
Nothing crazy. My military is around 135-140, my squats and deadlifts around 300. I’m really trying to improve my deadlift. I’ve got very short limbs, and the lift is difficult for me, but I enjoy it.
And as far as benching, I don’t use barbells anymore but use between 70-80 lbs. with dumbells depending on the amount of reps.[/quote]
Actually, deadlift seems to be the lift progressing fastest and most consistently for most people on 531. Im sure you can expect some good gains as long as you give it a little time.
I’m on my first deloading week.
Seems to be going okay. I’m still not eating enough w/my activity level to see the full benefits.
[quote]Spartiates wrote:
I’m on my first deloading week.
Seems to be going okay. I’m still not eating enough w/my activity level to see the full benefits.[/quote]
I’m lifting three days a week and boxing two to three days a week, doing between 8 and 12 rounds of work each time.
I’m eating like a fucking horse, carbohydrates and protein with as many vegetables and fruits as I can, and I’m actually losing weight.
[quote]FightinIrish26 wrote:
[quote]Spartiates wrote:
I’m on my first deloading week.
Seems to be going okay. I’m still not eating enough w/my activity level to see the full benefits.[/quote]
I’m lifting three days a week and boxing two to three days a week, doing between 8 and 12 rounds of work each time.
I’m eating like a fucking horse, carbohydrates and protein with as many vegetables and fruits as I can, and I’m actually losing weight.[/quote]
I’m doing MT 5 days a week (hour to 1.5 hours) and BJJ six days a week (about the same: yes I have no life right now, my girlfriend is long distance for the time being, and this beats video games). I’m doing the four day program.
My physique and endurance have improved, but my lifts are still well below what they were six months ago before I jumped back into BJJ/MT…
I’ve lost about ten pounds over the past two months…
I’m going to take part in a kick boxing card in Feb and really need to decide what to do with my weight… I could do 185 tomorrow… I don’t really want to cut to 170 for something that’s not super serious… but I’m leaning towards eating like a hourse and trying to get back up to 193ish range, and try and get to 185 with water weight (weigh-in the day before fight).
[quote]FightinIrish26 wrote:
[quote]Spartiates wrote:
I’m on my first deloading week.
Seems to be going okay. I’m still not eating enough w/my activity level to see the full benefits.[/quote]
I’m lifting three days a week and boxing two to three days a week, doing between 8 and 12 rounds of work each time.
I’m eating like a fucking horse, carbohydrates and protein with as many vegetables and fruits as I can, and I’m actually losing weight.[/quote]
I feel ya man.
Lifting 4 times a week, rolling 3 (two sessions with hard spar, one with light spar).
I eat 5-6 meals: 30 eggs minimum, ~2lbs of chicken, 1 litre of milk, 1-2 cups of rice and fruits. I’ve been doing this for a while and have realized that at this activity level, it’s barely over maintenance. Lifts go up, weight barely budged (e.g: 1 pound in the last month). Adding more rice. I’m about 190lbs.
Does someone want to give me a link to a site that explains how the sets and reps work for 5/3/1? I’ve come to the conclusions that I’m never going to be a big guy, and I figured might as well up my strength.
[quote]Beershoes wrote:
Does someone want to give me a link to a site that explains how the sets and reps work for 5/3/1? I’ve come to the conclusions that I’m never going to be a big guy, and I figured might as well up my strength. [/quote]
http://www.flexcart.com/members/elitefts/default.asp?pid=2976
It’s best to just buy the book. Besides supporting Wendler, you’ll get all of the bullshit in this instead of having to try to figure it out yourself.
Haha damn, and here I was going to be cheap. Well ok, I guess he does deserve the cash. Thanks Irish.
He does. He’s a good dude who has thread upon thread of answers helping people out on it too, all for nothin.
[quote]FightinIrish26 wrote:
He does. He’s a good dude who has thread upon thread of answers helping people out on it too, all for nothin. [/quote]
Could’nt agree more. I have nothing but respect for Jim Wendler, and have made good gains on 5/3/1.
I’m currently training twice a week, as well as doing BJJ, Thai Boxing and Kali on two other days. I’m slightly unsure as to wether to do two Big Lifts per 5/3/1 session, for example Squat and Bench, or switch to the Reloaded version in which you only perform one 5/3/1 lift per session. So it takes two weeks to do each Lift once. Of course, there is assistance work in every session.
I forget- when you do the two big lifts in one session, do you do assistance work for both exercises as well?
In the 5/3/1 manual Wendler gives advice on both splits. For both the 1 5/3/1 lift per day or the 2 per day template he recommends assistance work. For the 2 per day his recommendation is;
For your assistance work, I would pick one or two exercises per lift (so, 2-4 total assistance lifts) per day. Again, the most important thing to consider is making progress on the main lifts. - Jim Wendler
In my own experience I get beat down less in “non-weight” training if I switch the Squat assistance to deadlift day and the Deadlift assistance to squat day. (I squat more Olympic style and my best squat assistance movements are a little quad or hip dominant and I pull conventional so my deadlift assistance is mostly high rep posterior chain work like good-mornings or weighted back extensions.) Your mileage may vary, but I hate training martial arts with one body part completely sore. When I split it up like Squats/quads and Deads /low back I feel as though I am constantly “hurt” even if I am not “injured” and my other work suffers for it. Course, I may be well “South of Vag” so this may not apply to others.
Here is the link to the reloaded article for comparison.
Regards,
Robert A
[quote]kmcnyc wrote:
Xen - good post.
someone has been to PT classes…
good questions.
my junk is as jacked or more jacked then Irish-
and it never ceases to amaze me how many people
recommend that I pick up the barbell bench again
I guess it comes with the territory this is a weightlifting site 
sometimes its really well informed people trying to help and that’s cool
and sometimes its people who just can’t conceive
of anyone training any kind of fighting and not benching.
So pardon this rant.
after breaking my collar bone 2x dislocating the same shoulder numerous times
AC joint separation more then once, torn junk , check.
I’m 39 and had a long long decent athletic career- long for a wrestler/judo player anyway.
I need to do dislocates and band work everyday when I wake up
and sometimes at night. before training is mandatory
and I get to tell any kind of humidity change…
when your shoulder’s are done- other stuff starts to give you issues.
like your elbows
you start to get biceps tendinitis pretty quickly, and often it will manifest in both sides,
as your ‘good’ shoulder starts to take up the slack.
Its fun not to much fun being able to train lower body ‘heavy’
and yet if I can OH press 135 for 8 its 'good"
If I can bench press 225 for more then 4 that would be ‘outstanding’
its kind of easy to jettison an exercise like this.
dont get me started on things like why I feel the bench is mostly irrelevant for grapplers/fighters
that is another thread.
[/quote]
this…
the only movements i can even think about going heavy on are overhead press, deadlift, front squats, and upper body pulls.
I like you have such bad shoulders that the bench press is just “out” for me. so is the back squat.
every few months, after feeling “ok” for a while, I will relapse and do some benching and back squatting, and soon after I realize why I stopped doing these in the first place.
I get hurt and it takes months to get back to where I was again.
Hell, I dont even do pushups anymore.
HT-
I hate to say it but sometimes only people who did the work are this beat up
prob I should say only people who did the work , and sometimes did it wrong :))))
Hey guys. I must say that all the programs ive tried over the years that 5/3/1 fits in best with my mma training.
Also, I just recently smashed my shoulder going for a rolling armbar like 3-4 weeks ago. I ‘think’ it was a shoulder sprain (seperation ?). Basically was spiked right on top of my shoulder and trap. I rested it for about a week or two as much as I could, and even with all the re-pre hab stuff (face pulls, rotor cuff work, band pull aparts, shoulder seperaters) ive been doing, and “taking it easy” on the mat, its still sore but I work through it for the most part.
Anyone try the “t.baggins” squat cycle/scheme ? Between the MMA,conditioning,dieting, and work, the heavy weight with higher volume kills me, and I dont fully recover for or from MMA, strength or conditioning training. I would also think that the lower volume would keep the strength/power gains steady while limiting hypertrophy wich works for me because Im trying to get down in weight.
If max strength is your training goal within a much broader framework of MMA/Boxing skill development, then its just as good a programme as any.
You should be lifting in the 3-5 rep range, which you do with 5/3/1, but any 3-5 set, 3-5 rep programme will work - unless hypertrophy is your goal (moving up a weight class).
I don’t think you should train this more than twice a week, i’d say even once a week is probably better for some reason - the whole “strength” thing is waaaay over emphasises in the internet age of combat sports. As written, Wendler has good ideas for splitting this down to 2 or even 1 times a week.
Aside from max strength, you should keep an open mind and also look into other ways of training “strength” - such as focusing on explosive strength with snatches, swings etc…