Edited Thanks To Helpful Information
I’m very new to lifting and came across 5/3/1 in reddit r/bjj to improve my strength for jiu jitsu since I stopped going to the gym. Before my gym time consisted of an Andre Johnson workout I found on bodybuilding.com that I used religiously for about 2 years then an MMA template I found in a UFC Fit magazine for another 2 years before quitting about a year ago due to time constraints with school.
I snagged 5/3/1 for my Kindle even though everyone said do MadCow if you’re a noob because I wanted to finally go with a book over an internet article.
Right now I’m beginning my 3rd week in my first cycle of 5/3/1 with body weight assistance work. I also just bought Beyond 5/3/1 and got a huge information overload and thought to myself I’m probably doing everything wrong. Like the jackass that I am I haven’t been using training maxes for my percentages, but instead using my actual 1RM. I know I’m a dumbass…
Anyways after reading through Beyond I tried making a new template to follow after I finish this cycle and was hoping if you guys can approve/tweak it. I was thinking 5’s progression for the 6 week cycle. Increase TM after 3rd week then deload after the 6th.
I’m using a Body-Bands 1/4" band rated 5-15lbs for my band pull aparts and a PVC pipe for my shoulder dislocates.
Beyond Warm-up Super-setting 25 Shoulder Dislocates & 10LB. Chest Passes or Slams(depends how full the gym is)
5’s Progression Percentages
75 Pull-up Negatives
Beyond Warm-up Super-setting 25 Shoulder Dislocates & 5 Box to Box to Floor Jumps
75 Leg Raises
Beyond Warm-up Super-setting 25 Shoulder Dislocates & 25 Band Pullaparts
75 Pull-up Negatives
Beyond Warm-up Super-setting 25 Shoulder Dislocates & 5 Box to Box To Floor Jumps
75 TRX Assisted Pistols or Reverse Lunges(depending on knee pain)
Follow till Week 4 where I increase my TM and continue 5’s Progression Percentages for another 3 weeks then Deload
First question though is how would I determine my TM after I finish this cycle using my actual 1RM for my percentages?
Second is how do you recommend raising my TM after Week 3?