First post on here, seems to be a very informative site! I’ve started Jim’s 5/3/1 program about 9-10 months ago. My lifts went up nicely. I dealt with some injuries here and there along the way which was irritating but I have worked through them. I have taken this month off from the program just to rest up some joint/tendon issues. My elbows and knees have been bothering me; but I went to my doc and a physiotherapist to check it out. They basically said that there is some tightness in my hips which is causing inflammation in my knees - so they recommended I stretch and foam roll more, which I never really stretched or foam rolled too much, but now that I’m doing it it’s definitely helping. As for my elbows, they think I strained them from lifting heavy deads. I actually remember when the injury occured when I was going heavy and lifted off the floor with my arms not straight enough. For my elbows, exercises like pull ups, rows, or heavy deadlifts can irritate it.
So I decided to give my body a break for the month of November and start it up again in December. To work around my injuries, I’ve just gone a little lighter and focused more on my technique throughout the lift. I’ve avoided certain exercises that hurt my elbows, or did lighter weight, or different variations. They have definitely gotten better.
Anyways, I’ve been interested in ‘Singles,Speed & Size’ since I also train in MMA, I figured this program would help crossover into this sport. My routine was always shit before deciding to make a change. I stuck with the same routine for way too long and it has stalled some of my lifts definitely. I’m embarrassed to even let you know what it looked like, but I will let you guys know…
I’ve always followed the 5/3/1 percentages, and still made gains although this routine I have been doing is kind of shitty…
Monday- Chest/Back - Bench 5/3/1 superset with chins. 2-3 more exercises for chest and back supersetted.
Tuesday- OFF
Wednesday- Deadlifts 5/3/1, followed by some core work.
Thursday- Some arm work…
Friday- Shoulders/Legs - *I haven’t used the OHP until just recently…but I followed the Squat 5/3/1. Followed by some superset work with legs and shoulders.
I know…WAY too much superset work going on here… I need to get out of the habit.
Sorry about this insanely long post. Happy to sign up on this forum.
What did you guys think should be my next move for a template? 5/3/1 SSS is pretty sweet looking.
Lifting is gpp for sports meaning develop your skills at practice and strength in the gym, conditioning …but im the type of guy that says try harder at practice before starting to do burpees
[quote]Wanabsedated wrote:
Last time someone asked this Jim just said to skip tens and do 5’s progression 3x5 and to just get stronger.
Explosive work
Main move
Assistance 3x5
Abs or lats [/quote]
Alright. I wonder which other templates I could follow similar to this. It doesn’t bother me to go higher reps when I need to; I train anywheres from two-four times a week in MMA. I found even with my old template (which was pretty terrible…and I had the same routine for years) didn’t affect my training too much. Then again, I think my body was getting pretty worn down at times I didn’t get enough calories. Any other templates I could look at doing in the future or even now before doing SSS?
[quote]Wanabsedated wrote:
Last time someone asked this Jim just said to skip tens and do 5’s progression 3x5 and to just get stronger.
Explosive work
Main move
Assistance 3x5
Abs or lats [/quote]
This - do 5’s Pro with beginner jokers - then up/down the ladder. Use explosive work prior, then main move, then simple assistance work. Worst thing you could do at this time is SSS. You are confusing GPP with SPP.
[quote]Wanabsedated wrote:
Last time someone asked this Jim just said to skip tens and do 5’s progression 3x5 and to just get stronger.
Explosive work
Main move
Assistance 3x5
Abs or lats [/quote]
This - do 5’s Pro with beginner jokers - then up/down the ladder. Use explosive work prior, then main move, then simple assistance work. Worst thing you could do at this time is SSS. You are confusing GPP with SPP.[/quote]
Thank you for the reply, Jim. So basically I should avoid SSS for now? I don’t feel I’m ready for it. With my old routine, I think I just killed my bench and I almost feel weaker doing it. I think I have been overtraining my body lately and not training very smart. Whatever advice you have for me, I will take it Jim. Could you give me a sample workout on what you would do man?
[quote]Wanabsedated wrote:
Last time someone asked this Jim just said to skip tens and do 5’s progression 3x5 and to just get stronger.
Explosive work
Main move
Assistance 3x5
Abs or lats [/quote]
This - do 5’s Pro with beginner jokers - then up/down the ladder. Use explosive work prior, then main move, then simple assistance work. Worst thing you could do at this time is SSS. You are confusing GPP with SPP.[/quote]
Thank you for the reply, Jim. So basically I should avoid SSS for now? I don’t feel I’m ready for it. With my old routine, I think I just killed my bench and I almost feel weaker doing it. I think I have been overtraining my body lately and not training very smart. Whatever advice you have for me, I will take it Jim. Could you give me a sample workout on what you would do man?[/quote]
The basic plan is laid-out on pages 50 and 51, just need to apply the main exercises.
[quote]Wanabsedated wrote:
Last time someone asked this Jim just said to skip tens and do 5’s progression 3x5 and to just get stronger.
Explosive work
Main move
Assistance 3x5
Abs or lats [/quote]
This - do 5’s Pro with beginner jokers - then up/down the ladder. Use explosive work prior, then main move, then simple assistance work. Worst thing you could do at this time is SSS. You are confusing GPP with SPP.[/quote]
Thank you for the reply, Jim. So basically I should avoid SSS for now? I don’t feel I’m ready for it. With my old routine, I think I just killed my bench and I almost feel weaker doing it. I think I have been overtraining my body lately and not training very smart. Whatever advice you have for me, I will take it Jim. Could you give me a sample workout on what you would do man?[/quote]
Warmup
Explosive work
Main lift/lifts - 5’s pro/ladder
Assistance work
Appropriate conditioning (please see your coach for more info. If he doesn’t give you info, please get a new coach.)
I guess what I meant to ask, Jim, I do my explosive work (jumps, throws or sprints) then I apply my main lifts into the 5’s progression with jokers, and then simple assistance work? When you said to do the up/down ladder after jokers, is that when I take the three main working sets (not including the jokers) and go to failure? (For example, from 85%x5+, 75x5+, then 65x5+?). Also, on upper body days can I still throw in some lat and upper back work, along with some arm work? I’m a fan of supersets, can I use those also?
[quote]Wanabsedated wrote:
Why is sss a bad idea now?[/quote]
When was it? Please read his original post and diagnosis his training. [/quote]
True. his injuries. Every time I ask a question about reps I feel like a noob. I also train MMA and i picked the SSS program and ive been on it for 10 weeks… But I was also thinking that hitting rep maxes on + sets may be a good idea for people that fight for repetitive effort type of strength. But then again I am probably over thinking it as usual and assistance work + actual training would probably hit all that.
Honestly, besides everything else, my chest seems to be taking a shit kicking and has definitely stalled out. I am so frustrated. I also need to look into my diet because I just don’t think I’m eating enough at all.
[quote]Aches89 wrote:
Honestly, besides everything else, my chest seems to be taking a shit kicking and has definitely stalled out. I am so frustrated. I also need to look into my diet because I just don’t think I’m eating enough at all.[/quote]
Well, bad workouts come and go just like the good ones. Although, definitely double check your food in-take because that’s a common cause of poor performance too. I started drinking a 1/2 gallon of chocolate milk a day and my performance improved considerably.
[quote]Aches89 wrote:
Honestly, besides everything else, my chest seems to be taking a shit kicking and has definitely stalled out. I am so frustrated. I also need to look into my diet because I just don’t think I’m eating enough at all.[/quote]
You should consult John Meadows - he is great with bodybuilding. This is what you are most interested in and the guy is a stud.
Dont the westside guys just add in an exercise for higher reps like db press or flyes if someone wants to build up some area? Aother idea is to use 531 twice a week and have a third assistance day to build up weak bodyparts…
[quote]Aches89 wrote:
Honestly, besides everything else, my chest seems to be taking a shit kicking and has definitely stalled out. I am so frustrated. I also need to look into my diet because I just don’t think I’m eating enough at all.[/quote]
You should consult John Meadows - he is great with bodybuilding. This is what you are most interested in and the guy is a stud. [/quote]
I love your program though man. I really want to make it work and figure out the right template for me. The Simplest Strength template from the 2nd edition book could be an option. I do like the bodybuilding aspect of weight training, but I want that raw power with it. I want to look good, but have that explosive power for MMA. Although when I say I enjoy bodybuilding, I don’t enjoy the way many of them programs are made simply because I don’t see them crossing over into MMA as well as your program would.
Your program is solid. I made amazing gains with my deadlift and squat (squat until an injury occured, I had to stop them for a bit.). For example, my deadlift, I go beltless and strapless, and just use chalk - I went from doing 405 for 10-12 reps to doing 470 for 10 reps. Ten months ago when I tested my 1RM for the program, it was 530. That right there was a huge improvment; I haven’t tested my maxes since I started this program 10 months ago. And to be completely honest, I barely ever deloaded, which is why I probably fucked up my knees and elbows, my own fault for being stubborn and trying to push through.
The Simplest Strength template, the way it is made, I think it covers everything for me. I just wasn’t sure if I should go back to the 2nd edition since I have the new Beyond 5/3/1, I was wanting to skip everything and go to an advanced template but I don’t think I’m ready for it. I have basically been doing this old routine of mine, applying the 5/3/1 percentages, and never really deloading, and still made some nice gains… with the exception of my Bench…it has gone up, but recently I’ve stalled out on it. I just need to train smarter.