5/3/1 assistance excercise questions
- 05-10-2011, 12:11 PM
5/3/1 assistance excercise questions
My final set up for 5/3/1 is as follows
OH press 5/3/1
Face pulls 3x10
Weighted dips 3x10
Weighted chins (alternate in middle set to neutral grip) 3x10
Barbell curls 2x8
Box jumps 3x10
Ab planks 3x 60s
Weighted crunches 3x10
Bent over rows 5x5 (increasing weight every workout)
Shrugs 2x (as many reps as possible)
Skull crushers 2x8
Pullups 10x2 (throughout entire workout harry selkows routine)
Leg curl 2x10
Sumo leg press 2x10
Hanging leg raise 3x10
Weighted oblique cruches 3x10
I hope this is correct. And I think ive pretty much got the bases covered
- 05-10-2011, 12:52 PM
- 05-10-2011, 01:56 PM
5/3/1 is a whole workout program. Yes it usually involves 3 sets but u have to change the weights according to the program and the reps change weekly.
05-10-2011, 02:26 PM
reps are pretty high on the box jumps. I would actually use them as part of the warm up prior to dead lifting.
Personally, I'd do some single leg RDL's over leg curls for posterior kinetic chain work on squat day. Add some swiss ball leg curls onto deadlift day.
And, don't forget external shoulder rotations.
05-10-2011, 02:53 PM
Read his ebook again a few more times. The purpose of picking certain assistance exercises is to strengthen your weak points. Pushups are not going to do this and 5x5 on BB rows is only going to lead to crappy form. You also do not have nearly enough tricep work in there (2 sets a week is not going to cut it). It really does seem like you picked the easiest possible assistance lifts that he outlines and chose to ignore any real posterior chain work.
M.Ed. Ex Phys
05-10-2011, 07:14 PM
Lol he said himself that pushups build bench idk what's wrong with that. I put that small tricep work on so that I wouldn't over train as I also do dips and pushups and didn't wanna do too much. I tailored the workout to what I see is weak and is not getting enough work on my body. He says in his e-book to train with symmetry so I'm trying.
05-10-2011, 07:23 PM
05-10-2011, 09:44 PM
Whoops sorry. I made a couple mistakes when I wrote that. I already do the hypers with weight. And I do cable oblique crunches
05-10-2011, 09:49 PM
05-11-2011, 08:20 AM
05-11-2011, 05:14 PM
05-11-2011, 05:38 PM
As Wendler says in the book, a rep PR is just as important as a weight PR. You probably aren't familiar with him, but Matt Kroczaleski does his assistance exercises in a much higher rep range. Hell, he does DB rows in the 20-30 rep range.
M.Ed. Ex Phys
05-11-2011, 05:42 PM
05-11-2011, 05:51 PM
Also how are u doing selkow chin routine if your doing weighted chins for 10 reps? Idk how you can do weighted chins for 10 reps but only 2 pull-ups.
05-11-2011, 09:14 PM
I'm not doing skelkows on both push days. I do it on one yes one no. Also I don't like to limit my reps but I'm supposed to not take it to failure
05-11-2011, 09:26 PM
I was just asking why your only doing 2 reps for ten sets, if you can handle more pull-ups do more and decrease sets to get 20 total reps, then start adding weight ect
05-11-2011, 10:10 PM
05-11-2011, 10:13 PM
05-11-2011, 11:00 PM
Wait you are refering to pull-ups and chins being to different things? ohh ok. Thats fine, i usually just mix up my grips as i go and how my shoulder feels ect. I call them all chins anymore.
And yea flat db is good, as is bench again at 50% 1RM like in the BBB layout, or low incline presses, or regular incline presses, or decline presses. Depends on why you are doing the press and your weaknesses. If its bottom of bench do flat or low incline DB presses.
05-11-2011, 11:20 PM
Yea on OH press day I do one set weighted chins, one set neutral grip pullups, and another weighted chin set, and last time I hung a tricep rope over the bar and did a couple of those. Felt pretty good so I may keep em and progress on those. Also I changed the rep scheme for rows and now do 4x10 and two overhand grip two underhand grip
05-11-2011, 11:25 PM
Please dont overthink it. Just switch up your assistence stuff every 8-12 weeks or need be for volume, fatigue, and whatever other reason. Like having an off day so workout is short. Or feeling really good so you push a lil more volume. You limit yourself with "3x10" or "4x10" What if you have an off day? your gonna feel like you have to do 4x10 bc its in you plan. Why not put 4-5 set of 8-15 for rows, some days i go for a weight pr at about 8 reps and sometimes i go for a rep pr around 15 sometimes 20 plus for a weight. Just leave some play room to progress depending on the day. Also do all the grips you want/feel like doing for chins, in the long run it doesnt matter much.
05-14-2011, 09:19 AM
05-14-2011, 12:59 PM
I do it, i deload my assistance stuff too, rodja i know doesnt deload the assistence he does it as normal, whatever works for you and helps you recover most in the that week i would do
08-05-2011, 03:51 PM
08-05-2011, 09:54 PM
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