Going from 5,3,1 to 3D Fixed 2 Day Novice

[donfrancisco]

Dear Coach,
I've been considering the aforementioned transition. I'm 54, 230, 20%BF (DEXA), and teach MMA/BJJ 3x/wk. If you recommend this, any thoughts on how to transition in terms of selecting starting weights?
Thanks,
Francisco

[Andy Baker (KSC)]

I'd just look back at your last best set of 5 and then start your 3x5 workouts about 5-10% down from that. So if your best single set of 5 from the 531 program was 225 then you'd do 3x5 with about 205-215.

[donfrancisco]

Thanks Coach Baker. I'll do just that. All the best to you and yours.

[donfrancisco]

One more questioned occurred to me Coach Baker. Should I wait till I bring my BF% down to 10-15% before I make the transition?

[Andy Baker (KSC)]

I don't see why that would matter. Whatever program you are on, if you are dieting hard then strength will come stubbornly. So just decide if for the next few months if strength or fat reduction is your main priority and then just get it done.

[donfrancisco]

Copy that Coach.