Just want to post up some results. I just reached the deload week of my first cycle, absolutely loving it. The all out set just feels great. I love figuring out how many reps I need to beat my old rep max, and then pushing myself to get to that number. Sometimes I get nervous the night before, or the morning of my lifts.
Anyway, my deadlift went from 405 to 450 after one cycle!! Now, my training max for my second cycle is 75lbs lighter than my true max, it would be 30lbs than if I recalculated (90% 1RM). In the interest of progression, I think I’m going to keep this lighter max, because I feel like that’s the philosophy of the program, but that means that beating my rep maxes will take 16, 14 and 13 reps each week respectively. Looking for advice, should I stay the course or adjust my training max?
[quote]aap wrote:
Just want to post up some results. I just reached the deload week of my first cycle, absolutely loving it. The all out set just feels great. I love figuring out how many reps I need to beat my old rep max, and then pushing myself to get to that number. Sometimes I get nervous the night before, or the morning of my lifts.
Anyway, my deadlift went from 405 to 450 after one cycle!! Now, my training max for my second cycle is 75lbs lighter than my true max, it would be 30lbs than if I recalculated (90% 1RM). In the interest of progression, I think I’m going to keep this lighter max, because I feel like that’s the philosophy of the program, but that means that beating my rep maxes will take 16, 14 and 13 reps each week respectively. Looking for advice, should I stay the course or adjust my training max?[/quote]
I say stay the course. From the experiences I have read and have had myself this will self adjust for you. You might have had a really great cycle, may not have one the next time. Don’t set yourself up for failure, but for success ;-).
I don’t think you will find too many people on this site who are in your situation. Meaning people who are training for a very physical sport 5 days a week then wanting to run what is basically a powerlifting routine on their only two days off. I don’t think you will be able to keep this up real long before burning out.
Also, shouldn’t their be strength training worked into your MMA training already? Arn’t those guys crack heads for kettlebells and other CrossFit type stuff?
Personally, (and I could be wrong) I see training hard for the powerlifts on your only two days off each week as a decision that would hurt you more than help you. But like I said, I am not in your position and I don’t think you will find anyone on this site who is. I guess you could try it and see for yourself, but I would be surprised if it worked out well. [/quote]
Exitus, I’m not in your position, but I was thinking about it. if you really wanted to do specific strength work like this while training for MMA, my guess would be to do the 3 times/week work, and the “not doing shit” accessory template. do the main lifts only, no accessory work. my thinking here is that with all the work you do in the MMA training, doing 5/3/1 accessory work would probably mess up your recovery. Just doing the main lifts, though, with the occasional rep max, might work. But like Apostate said, watch very carefully for overtraining. you will be hunting 2 rabbits…
Just purchased the e-book on Saturday and I’m still going through the threads and logs to get the best understanding of this system before starting. First program ever and can’t wait to start.
I do have an accessory question.In my present training on non lifting days I will walk a fast lap at work in a warehouse(1/10th mile)then I do a set of bw-dips…do a lap and do pull-ups from the forks of the lift truck…walk a lap and carry heavy pails of grout etc. I’m thinking on the lifting days on this program I can do the chins and dips at work in the morning and then just have the 5/3/1 stuff in the evening at the gym. Kinda like a two a day split. Does this sound like a good idea? Sorry if this has been asked already. Really glad I like dips and chins so much since they are perfect for this program.
[quote]bond james bond wrote:
Just purchased the e-book on Saturday and I’m still going through the threads and logs to get the best understanding of this system before starting. First program ever and can’t wait to start.
I do have an accessory question.In my present training on non lifting days I will walk a fast lap at work in a warehouse(1/10th mile)then I do a set of bw-dips…do a lap and do pull-ups from the forks of the lift truck…walk a lap and carry heavy pails of grout etc. I’m thinking on the lifting days on this program I can do the chins and dips at work in the morning and then just have the 5/3/1 stuff in the evening at the gym. Kinda like a two a day split. Does this sound like a good idea? Sorry if this has been asked already. Really glad I like dips and chins so much since they are perfect for this program.
Thanks
[/quote]
I don’t see a problem with it just as long as the morning assistance work doesn’t interfere with your progress on the main lifts.
I guess I should wait till I do a few cycles before I start to fuck around with it, if at all. Typical newb mistake. It’s so straight foward it can’t possibly work without tweaking it…wrong. I will read more,eat more,type less and do what Jim say’s.
Also from reading the threads and logs there is a great support system going on here. Nobody seems to shit in each others cornflakes when they have an idea. Nice.
[quote]Firebug9 wrote:
aap wrote:
Just want to post up some results. I just reached the deload week of my first cycle, absolutely loving it. The all out set just feels great. I love figuring out how many reps I need to beat my old rep max, and then pushing myself to get to that number. Sometimes I get nervous the night before, or the morning of my lifts.
Anyway, my deadlift went from 405 to 450 after one cycle!! Now, my training max for my second cycle is 75lbs lighter than my true max, it would be 30lbs than if I recalculated (90% 1RM). In the interest of progression, I think I’m going to keep this lighter max, because I feel like that’s the philosophy of the program, but that means that beating my rep maxes will take 16, 14 and 13 reps each week respectively. Looking for advice, should I stay the course or adjust my training max?
I say stay the course. From the experiences I have read and have had myself this will self adjust for you. You might have had a really great cycle, may not have one the next time. Don’t set yourself up for failure, but for success ;-).[/quote]
I bought the 5/3/1 Ebook a few days ago, but I’m planning to start a MMA career next week
(Played soccer my whole life)
I’m not sure if I should stay with the Military Press day or use a 3-day/week template with deadlift, bench press, squats. Because of all the boxing stuff it may be to much for my shoulders?
Did anyone of you tested a 2-day template for saturday and sunday with “great” results?
My MMA training is offered from Monday-Friday and I want to get into the sport as fast as possible.
Hope you can help me.
thanks[/quote]
Simply put - learn to periodize your training throughout the year. Have a conditioning emphasis, strength emphasis, fighting/techinical emphasis.
[quote]aap wrote:
Just want to post up some results. I just reached the deload week of my first cycle, absolutely loving it. The all out set just feels great. I love figuring out how many reps I need to beat my old rep max, and then pushing myself to get to that number. Sometimes I get nervous the night before, or the morning of my lifts.
Anyway, my deadlift went from 405 to 450 after one cycle!! Now, my training max for my second cycle is 75lbs lighter than my true max, it would be 30lbs than if I recalculated (90% 1RM). In the interest of progression, I think I’m going to keep this lighter max, because I feel like that’s the philosophy of the program, but that means that beating my rep maxes will take 16, 14 and 13 reps each week respectively. Looking for advice, should I stay the course or adjust my training max?[/quote]
Definitely stick with it, I’m doing around 20 reps on my deadlift day with 315. Before I started the program, in May I was only doing 5 reps with 315. You will thank yourself, because when you finally can’t get high reps, its going to be because you’re deadlifting 500+
[quote]Carnage wrote:
I’m sure this already has been asked, but I can’t seem to find an answer. The irony of a successful thread, I presume.
Which are decent target reps for the last set for each wave? I think it’s time to reset my maxes a bit, as progress is stalling.[/quote]
I too would be interested in knowing this. I have only just begun 5/3/1 and know that as more cycles pass you must “pick your battles” but an answer might be usefl for future reference.
I’d imagine once you cannot complete an additonal rep or two beyond the precribed reps for the final set… but that would only be a guess.
[quote]Keving14 wrote:
Carnage wrote:
I’m sure this already has been asked, but I can’t seem to find an answer. The irony of a successful thread, I presume.
Which are decent target reps for the last set for each wave? I think it’s time to reset my maxes a bit, as progress is stalling.
I too would be interested in knowing this. I have only just begun 5/3/1 and know that as more cycles pass you must “pick your battles” but an answer might be usefl for future reference.
I’d imagine once you cannot complete an additonal rep or two beyond the precribed reps for the final set… but that would only be a guess.[/quote]
Well these are my personal goals for each wave, although I don’t always get them. Still a goal is in place
