5/3/1 assistance excercise questions

  1. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0

    Exclamation 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

    Deadlift 5/3/1
    Box jumps 3x10
    Ab planks 3x 60s
    Weighted crunches 3x10
    Hypers 3x10

    Bench 5/3/1
    Bent over rows 5x5 (increasing weight every workout)
    Pushups 3x10
    Shrugs 2x (as many reps as possible)
    Skull crushers 2x8
    Pullups 10x2 (throughout entire workout harry selkows routine)

    Squat 5/3/1
    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

  2. Registered User
    StangBanger's Avatar
    Stats
    6'0"  200 lbs.
    Join Date
    Apr 2011
    Posts
    1,298
    Answers
    0


    stupid newb question - 5/3/1 is that doing 3 sets of 5,3, and 1 rep respectively?
  3. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    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.
    •   
       

  4. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    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.

    Br
  5. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,132
    Answers
    0


    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
  6. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    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.
  7. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,132
    Answers
    0


    Quote Originally Posted by bi0hazurd View Post
    My final set up for 5/3/1 is as follows

    This day is pretty solid
    OH press 5/3/1
    Face pulls 3x10
    Weighted dips 3x10
    Weighted chins (alternate in middle set to neutral grip) 3x10
    Barbell curls 2x8

    This day needs some work
    Deadlift 5/3/1
    Box jumps 3x10 BB/DB Lunges
    Ab planks 3x 60s
    Weighted crunches 3x10 Go higher reps; it's not always about weight: rep PR's are also important
    Hypers 3x10 These need to be weighted

    Bench 5/3/1
    Bent over rows 5x5 (increasing weight every workout)Change the rep scheme: 10-15 is optimal
    Pushups 3x10 Sub in some wort of press
    Shrugs 2x (as many reps as possible) Throw in another set or 2
    Skull crushers 2x8 Same thing; more sets and, possibly, higher reps
    Pullups 10x2 (throughout entire workout harry selkows routine)

    Squat 5/3/1
    Leg curl 2x10 Either SLDL or Good Mornings and more sets
    Sumo leg press 2x10 Do these unilaterally and more sets
    Hanging leg raise 3x10
    Weighted oblique cruches 3x10 Do standing cable crunches

    I hope this is correct. And I think ive pretty much got the bases covered
    My recommendations are in bold. Common theme is not enough volume, lack of intensity on assistance exercises, and always go for rep PR's before you start adding more weight.
    M.Ed. Ex Phys
  8. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    Whoops sorry. I made a couple mistakes when I wrote that. I already do the hypers with weight. And I do cable oblique crunches
  9. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,132
    Answers
    0


    Quote Originally Posted by bi0hazurd View Post
    Whoops sorry. I made a couple mistakes when I wrote that. I already do the hypers with weight. And I do cable oblique crunches
    You need strong rectus abdominis to move heavy weights. Also, train for specificity: you don't lift on your back, so anything on your back isn't going to have a great carryover.
    M.Ed. Ex Phys
  10. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    Quote Originally Posted by bi0hazurd View Post
    Whoops sorry. I made a couple mistakes when I wrote that. I already do the hypers with weight. And I do cable oblique crunches
    Various medicine ball slams and twisting throws are also great dynamic movements to increase trunk strength.

    Br
  11. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    I did 3x10 db flat to sub pushups. Is that ok?
  12. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,132
    Answers
    0


    Quote Originally Posted by bi0hazurd View Post
    I did 3x10 db flat to sub pushups. Is that ok?
    Let me see if I can put this another way. Do NOT limit yourself to just a certain number of reps. What you need to do is give yourself a rep range instead of a set number. It is a huge misconception that you always need to lift heavier weights to make progress. However, this is nowhere near the truth; you can easily make great gains by increasing your reps on a given weight.

    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
  13. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,132
    Answers
    0


    Exhibit A:
    M.Ed. Ex Phys
  14. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,479
    Answers
    0


    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.
  15. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    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
  16. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,479
    Answers
    0


    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
  17. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    But my not doing pullups on both days is ok right? Cuz I'd still like to keep chins on OH press day
  18. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    Also was db flat an appropriate replacement
  19. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,479
    Answers
    0


    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.
  20. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    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
  21. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,479
    Answers
    0


    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.
  22. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    Hey this may be a stupid question but do I do assistance work on deload week?
  23. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,479
    Answers
    0


    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
  24. Registered User
    bi0hazurd's Avatar
    Stats
    6'2"  212 lbs.
    Join Date
    Oct 2009
    Posts
    619
    Answers
    0


    Sorry to revive this. What workout day can I add DB snatches to?
  25. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,479
    Answers
    0


    Prob lower body as the first lift before squats and deads since the snatch is a hip movement.
  •   

      
     

Similar Forum Threads

  1. Best Overall Chest Development Excercise
    By pjorstad in forum Exercise Science
    Replies: 189
    Last Post: 01-17-2011, 02:26 AM
  2. Does this excercise have risk of impingment?
    By ItsHectic in forum Exercise Science
    Replies: 4
    Last Post: 05-13-2010, 02:43 PM
  3. Changing excercise every time you work out???
    By chris808costa in forum Training Forum
    Replies: 2
    Last Post: 12-01-2009, 02:53 PM
  4. anyone have a degree in excercise science
    By CREAO in forum General Chat
    Replies: 19
    Last Post: 09-20-2006, 06:30 PM
  5. keto excercise
    By Squiboy in forum Exercise Science
    Replies: 4
    Last Post: 01-05-2004, 09:27 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in