5-3-1 Supplemental and accessory - AnabolicMinds.com

5-3-1 Supplemental and accessory

  1. iddc's Avatar
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    5-3-1 Supplemental and accessory


    currently kinda all over the place with my sup. and accessory work.
    target: stronger bench, lower back strengthening, stronger shoulders

    Bench 5-3-1
    CG incline press - rest pause sets
    Kroc rows
    db tricep extensions
    facepull

    Squat 5-3-1
    DB BSS <--will be replaced by front squats once lower back is strong again
    45 deg back extension
    calves

    OHP 5-3-1
    Floor press - rest pause sets
    BB rows
    Dips
    DB side raise

    Deadlift - regular sets light weight moderate-high reps <--- will be replaced by 5-3-1 sets once lower back is strong again
    rack pulls
    box squat
    snatch grip high pulls
    Biceps/grip


    any fixes i can do guys?

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    Quote Originally Posted by iddc View Post
    currently kinda all over the place with my sup. and accessory work.
    target: stronger bench, lower back strengthening, stronger shoulders

    Bench 5-3-1
    CG incline press - rest pause sets
    Kroc rows
    db tricep extensions
    facepull

    Squat 5-3-1
    DB BSS <--will be replaced by front squats once lower back is strong again
    45 deg back extension
    calves

    OHP 5-3-1
    Floor press - rest pause sets
    BB rows
    Dips
    DB side raise

    Deadlift - regular sets light weight moderate-high reps <--- will be replaced by 5-3-1 sets once lower back is strong again
    rack pulls
    box squat
    snatch grip high pulls
    Biceps/grip

    any fixes i can do guys?
    What acc. Template are you following? BBB or periodisation bible are my preferred
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable
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    Quote Originally Posted by Jiigzz View Post
    What acc. Template are you following? BBB or periodisation bible are my preferred
    Concur with Periodization Bible
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    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  4. iddc's Avatar
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    Quote Originally Posted by Jiigzz View Post
    What acc. Template are you following? BBB or periodisation bible are my preferred
    periodization
  5. iddc's Avatar
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    Should I add in or modify supplemental and/or accessory work that would help me with my goals?
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    Quote Originally Posted by iddc View Post
    Should I add in or modify supplemental and/or accessory work that would help me with my goals?
    What rep ranges do you use? I use Dave Tate's periodization and I'll be anywhere from 10-20 depending on weight being used
  7. Sean1332's Avatar
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    Quote Originally Posted by iddc View Post
    Should I add in or modify supplemental and/or accessory work that would help me with my goals?
    That's the whole point of supplemental and accessory work, so yup.
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    Quote Originally Posted by Sean1332 View Post

    That's the whole point of supplemental and accessory work, so yup.
    I meant, with the list I have up there? Should I change anything else at the moment?

    I recently watched Dave Tate's seminar on accessory work. Great stuff! That made me change from having a chest/legs/shoulders/back day to something more on periodization
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
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    Quote Originally Posted by money0351 View Post

    What rep ranges do you use? I use Dave Tate's periodization and I'll be anywhere from 10-20 depending on weight being used
    Supplemental work, the movement right after my main, will go from 6-10 reps depending on weight

    All accessories are hypertrophy sets 10++
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
  

  
 

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