531 full body

[jimmy1]

Yeah, first set last looks good.

 

[NurseKnuckles]

Mine looks like this:

Day 1
Squat - TM 1-3
Bench Press - 5's pro + joker singles (SS pull-ups)
Barbell Rows or DB rows - 50-100 reps

Day 2
Front Squat 3's PRO, joker singles
Deadlift 3's PRO, joker singles
Press - 5/3/1 (SS Facepulls) + PP triples

Day 3
Power Clean - 3's PRO, SSL 3x3
Squat - 5/3/1 - FSL 3x5 - 5x5
Incline Bench - 50 reps (SS Pull-ups)

 

[KnightTemplar]

What assistance work does he recommend for the MMA template?

Limited; no more than two assistance exercises for each main Lift.

 

[ssdd]

Back in 2011, while training kickboxing and no-gi 3-5x a week, I did 531 full body with decent success.

Day 1:
Squat 531
SOHP 531
Chin ups

Day 2:
Squat deload % 3x10
Bench 531
DB Rows

Day 3:
Squat deload %
Deadlift 531
DB bench 3x10

I did some accessory exercises at the end of each workout as I saw fit, like face pulls or pistols or curls or whatever I felt like doing