First off I want to thank Jim for devising such a kick ass program. I’ve been using it for years and not only have my big lifts increased ( Sq 500lbs pr w/ wraps, DL 561lbs pr, Bench 320lbs pr, OH 215lbs pr all @190lbs bw) but my in ring/cage performance have increased significantly.
That being said since I’m fighting more frequently now I need to drop my weight training to 2-3 days tops,and increase my skill training/conditionin days. I am also aware that my strength will be taking a hit,but I know that you can’t ride 2 horses with one ass. I’ve seen a lot of recommendations of the 5’PRO from Beyond 531 to be used on the main lifts and assistance for in season MMA athletes,and in season athletes in general. I was wondering would I be using the same TM for my big lifts that I always have, a different training max, or just run 5/3/1 (or 3/5/1) the way I have been and just use 5 PRO for the big assistance lifts ? 95%x5 on a big lift does seem like a lot to recover from,but maybe I’m understanding it wrong,or didn’t see it in the book. Thanks in advance for any help,and recommendations.
It probably wouldn’t be a bad thing to just drop down to a 2-day full body split and run that for a few weeks and then determine how you feel? Is this training adequate or do you feel you need a 3rd day?
The 5’s Pro is very good to use with main lifts as well. You can always err on the side of light and use an 85% training max instead of 90%. On days where you’re feeling good you can do Joker sets.
[quote]Magnum527 wrote:
95%x5 on a big lift does seem like a lot to recover from,but maybe I’m understanding it wrong,or didn’t see it in the book. Thanks in advance for any help,and recommendations.
[/quote]
Most people can get 90% of their 1RM done for 5 reps.
If you calculated your TM correctly then the 95% of your TM should be a sub-maximal lift (ie less than 90% of 1RM).
The 95%x5 is in week 3, you have put in 3 weeks of hard work before you go for the lift so your 1RM should have increased.
You should be right from a recovery stand-point, completing the set should be no issue. If you find it a complete bitch after the first cycle, take a step back.
I recommend doing 5’s Pro and then finding the right balance of volume work for each lift. As for the TM, adjust if need be: that’s way too simple to adjust.