I started my first week of 5/3/1 last Saturday. My first workout was the following:
Warmup: Dynamic mobility work for hips/hip flexors/thoracic spine; jump rope - 3 min; box jumps - 3x3
A. Squat - Warmup; 195x5; 235x5; 275x5
B. Clean Pull - 135x6; 165x6; 185x6; 205x6
C. Decline Reverse Crunch - 3x12
I was just getting over a cold on Saturday and didn't want to push it with this workout. It just felt good to be back on my routine.
My second workout of the week came on Monday:
Warmup: Same as Saturday, but with overhead medicine ball slam for 3 sets of 3 in place of box jumps.
A. Push Press - 75x5; 105x5; 115x9
B. DB Floor Press w/Rotation - 55lb DBs for 2x12/arm
C1. Pullup - BW for 3x8
C2. Face Pull - 30 lbs for 3x12
D1. Hammer Curl - 3x10
D2. Tricep Rope Pulldown - 3x10
I felt great on the push press today. I felt I had at least three more reps left in the tank, but seeing as this is my first week back in the gym after being sick I again didn't want to push things.
This is where the fun starts. I finally got to go back to my Muay Thai class, which I usually go to on Tuesdays and Thursdays. But I was out of town until Wednesday, so I instead went to the Wednesday night class. And since my schedule is packed on Friday (tomorrow) thanks to a project for a college class, I had to hit the weights on both of my Muay Thai days this week, which I generally try not to do. But I digress.
Morning Workout - Strength Training:
Warmup: Mobility work; jump rope; box jumps - 3x3
A. Deadlift - 235x5; 275x5; 315x8
B. Clean Pull - 165x6; 186x6; 195x6; 205x6
I only had time for two exercises before heading back to town for Muay Thai, so I didn't feel too bad about giving my all for the last set of deadlifts.
Night - Muay Thai:
The class went about as I expected. Missing the past week meant I needed to rebuild my conditioning, but class went well. My instructor tried to fix my technique for the hook, and it felt way stronger after his advice. I may post a video asking for further input some time.
Morning - Strength Training
Warmup: Mobility/Jump Rope/Overhead Medicine Ball Slams
A. Bench - 135x5; 155x5; 175x5
B. Floor Press w/Rotation - 60 lb DB for 2x12/arm
C1. Pullup - 3x8 (BW)
C2. Facepull - 3x12 (35 lb)
D1. DB Curl - 3x10
D2. DB Skullcrusher - 3x10
Night - Muay Thai class:
A lot of work on defense. My partner has an extensive martial arts/boxing background, which really helps. My kicks and elbows seem to be my weak point right now. The problem with my kicks stems from me being such a strange case. I'm mostly left-handed, but my main sport growing up was baseball, and I've always thrown/batted right-handed. I'm completely left-footed. This makes for a case where I throw better punches from an orthodox stance yet can't for the life of me throw a proper kick with my right leg yet. Though, it is still my first month of training Muay Thai. How long should I expect it to take for my form to come around?
I will say this: It's been a great first week of 5/3/1 and a great first week back in Muay Thai.