SS and 5/3/1 some questions?

[Linus Hector]

First of all my goals are to get stronger and put on a bit of mass and then get my conditioning back up. I´m thinking straight SS and then 5/3/1 with some heavy metcon for assistance work. Or 5/3/1 with assitance work for mass until I´m happy with the mass gain and the continue with 5/3/1 but swap the assistance work to heavy metcons.

1 Wich route would you go?

2 What are good starting numbers fo SS?

Numbers
Male
25y old
h 183cm = 6'
w 85-90kg = 190-200lbs
Body fat estimate 15-18%

Squat 130kg = 290lbs
Dead 150kg = 330lbs
Bench 90kg = 200lbs not sure on this
Press 60kg = 135lbs
Power clean 80kg = 180lbs

[Donald Lee]

That sounds like a good plan. You could probably do SS for about a month more at least, depending on your past training history.

[Júlíus G. Magnússon]

Yeah, SS should keep you busy for a month or two.

As for starting numbers and SS, as long as you can lift a barbell, you should be fine.

[Linus Hector]

OK so a month or two with SS but what should my starting numbers be I'm thinking something like:

Squat 90kgs
Deads 100kgs
Bench 70kgs
Press 50kgs

what do you think?

[Derek Simonds]

IF you are doing SS and GOMAD you can definitely put on some mass. I have been doing 5/3/1 for the last 4-5 months and I have put on more mass with that than I did when I was doing SS. I think it is from the fact that the last set is always AMRAP and that you do higher rep ranges for the assistance work.

If you do 5/3/1 I would use weights that are 20% off of your current lifts. That will allow you plenty of room and allow you to hit some really good rep PR's in the last set.

[Júlíus G. Magnússon]

Originally Posted by Linus Hector

OK so a month or two with SS but what should my starting numbers be I'm thinking something like:

Squat 90kgs
Deads 100kgs
Bench 70kgs
Press 50kgs

what do you think?

Sounds about right. Might want to lower the press a little, though. And maybe add a couple of kilos to the deadlift.