5/3/1: Singles, Speed & Size

Training 5/3/1
21

[quote]Aches89 wrote:

[quote]Jim Wendler wrote:

[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.[/quote]

Ok but your are concerned with your chest development - not your sport development. Might want to re assess your thought process.

22

[quote]Jim Wendler wrote:

[quote]Aches89 wrote:

[quote]Jim Wendler wrote:

[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.[/quote]

Ok but your are concerned with your chest development - not your sport development. Might want to re assess your thought process. [/quote]

True. You’re right man. I just have always been pissed about my bench, and want to break through that plateau. I have really long limbs, so I’ve always found my bench to be pretty crappy. I guess everyone has their weaknesses, I just need to keep pushing.

23

[quote]Jim Wendler wrote:

[quote]Aches89 wrote:

[quote]Jim Wendler wrote:

[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.)[/quote]

Jim, when you recommended to do this instead, did you mean to still follow that ‘SSS’ template with 5/3/1 percentages for the main lifts, and 5’s pro for the big assistance lift? Or did you mean follow the 5’s pro for the main lifts. And for a higher volume template, do you recommend Simplest Strength out of all of them or is there anything else that is similar to Simplest Strength?

24

[quote]Aches89 wrote:

[quote]Jim Wendler wrote:

[quote]Aches89 wrote:

[quote]Jim Wendler wrote:

[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.)[/quote]

Jim, when you recommended to do this instead, did you mean to still follow that ‘SSS’ template with 5/3/1 percentages for the main lifts, and 5’s pro for the big assistance lift? Or did you mean follow the 5’s pro for the main lifts. And for a higher volume template, do you recommend Simplest Strength out of all of them or is there anything else that is similar to Simplest Strength?
[/quote]

I mean to follow the template as layed out here - it has zero to do with SSS. Assistance can be done using BBB, 5’s Pro, Hellhammer 5’s, SST or 55/70. All of this need to be periodized properly for your competition. Don’t be the idiot that does multiple sets of 10 reps for “gains” a week prior to competition.

25

Hellhammer 5’s ?? So for an athlete, is it better to go with the 5’s pro template for the main work as you layed it out?

26

It’s important for the guy who asked the question. That’s who this is directed to. Not sure if you are that guy but this answer is specific to him.