This is probably a question for Wendler himself but I was wondering if anyone is doing a two day split right now as he suggests for MMA. Looking at my schedule this works better for me and I started to incorporate it this week. It leaves me 3-4 days for training my MMA and two days for lifting.
I don’t do it exactly as Jim says to - I split four workouts over two weeks instead of doing two main exercises per session.
Currently I do lower body on Monday, I box on Tuesday/Wednesday/Thursday, and do upper body on Friday.
I would not do to main exercises per session because doing upper body work on a Monday or any day where I box afterwards will SERIOUSLY fuck me up and limit my performance for the rest of the week. No joke. It has a HUGE impact on me, and I feel slower and more lethargic for days afteward.
Moving it to Friday fixed all of those problems.
This I don’t know, I’ve often wondered that myself.
Also would be curious what types of accessories you guys are doing for MMA or whatever you do. I am doing Incline dumbell press, tricep extensions and chest flys on Bench days Squats I am doing Leg Extension(i know)
Leg curls and barbell lunges. Overhead press days I do lateral raises(front and side) also do shrugs and upright rows. I think I could benefit from different exercises but I do feel pretty strong.[/quote]
You can check my log out, but you’ll see that my assistance work, especially on my lower body, is typically very limited.
If I’ve gotta move around the ring on Tuesday, doing the 5/3/1 work and then 5 x 10 on two more exercises plus abs is going to have me feeling like I’m moving in water, especially if you’re only lifting twice a week.
Typically I do the 5/3/1 work and then an exercise for the opposite muscle group - i.e. if it’s deadlift day, I’ll do squats either for reps or 5 x 10 with half my max, and then abs, and then I’m done.
If it’s upper body, I tend to do 5/3/1 work, then pullups, pushups, some band pull aparts. Sometimes I throw in arm work also, but I’ve been limited due to a forearm injury lately that’s prevented me from doing rows either. Normally those would be in there as well.