I wrote a long blog below about what inspired this, but some of you probably don't give a sh!t which is fine. I'll start with the what and why of the program and then you can read my blatherings below if you feel so inclined.
There's a 5/3/1 program out there called "I'm Not Doing Jack Sh!t." With it, all you do is the main lift of the squat, deadlift, ohp, or bench that workout and no assistance. It can be run with AMRAP, fsl sets, 5's Pro, and other various combinations of additional volume.
The "Less Than Jack Sh!t" program I'm talking about is just the prescribed reps with no AMRAP and no additional volume. Get the main lift and get out. This is good if you are pressed on time. If you are coming back from a layoff from the gym or an injury. It's also good if you are performing garbage reps so you can dial back and clean up your form.
If you need a training reset, give it a go. I just went through a much needed 3-week cycle of it and it left me in a good place. Continue reading if you want to know why.
Not too long ago I posted how I was taking a break from 5/3/1. It turned out to be very short lived. I made the mistake of thinking varying my training was actually going to help out with all of my aches and pains. I know it sounds stupid, but I was grasping at straws.
After languishing through only a few short weeks of conjugate training, I ended up feeling no better and perhaps even worse. From there I actually took a few weeks off from compound lifts and just did single leg and bodyweight work. Yeah, that didn't help me feel any better either.
So, I decided if I was going to be in pain, I'd at least train. And if I was going to train, I was going to do what was most important to me. I was going to squat, deadlift, and press. Because while not doing them, I was absolutely miserable.
This is what I had done when I came back from my hernia surgery in the winter. I started super light. Then as I progressed along with my squat, deadlift, and press numbers, I added in other exercises.
I think that is where the problem came in. After not training for three months I added too much too fast. In addition, I had back, hip, and shoulder issues that I thought were all cured from my time off. Nope, they were just waiting for me when I started pushing my training again.
Very long story short, I am figuring out my pain issues. Most of them stem from tight pecs and shoulders. I have also found I'm suffering from rib flare after spending so much time in extension with all of my benching and arching. With that diminishing, it was time to train.
I chose to base my 5/3/1 percentages off of actual and correct training maxes. In the past, I have used lower training maxes to try and protect my body but then ended up making it worse by pushing sloppy reps.
That's it, just the prescribed 5/3/1 reps and sets. No AMRAP, no fsl sets, no 5 pros, and no assistance. The volume was low, but the intensity was where it needed to be so the lifts weren't too difficult or too easy.
After successfully completing this mesocycle of training, I'm devising my next plan of action. It will definitely entail some more work, but I'm not sure what that will be yet.
What I am certain about is, I'm really looking to long haul my 5/3/1 training. It's time to stop jumping around and make some progress. I just need to be patient and methodical.
Look out for another 5/3/1 update after my next three week wave. Now I need to just sit and figure out what that will be.
