Modified 5/3/1

[PILL]

I'm looking at trying out Wendler's 5/3/1, because of the general consensus that it just plain works. My question is, has anyone tried with any success a modified version that includes rows and vertical pulls with the program? I am considering running it, but pairing bench and pendlay rows and overhead presses and weighted pull ups on the same days following the 5/3/1 rep and weight schemes. It just seems like working out only presses is forgetting about a lot of potential strength gains.

I understand that Wendler is very particular about not complicating the program and running it as he has set it up, but I am not a powerlifter. Being strong is awesome, but I mostly care about the hypertrophy benefits that increased strength brings.

 

[money0351]

Check out Dave Tate's periodization bible for assistance work using 5/3/1 should be exactly what you're looking for

 

[Abe Lincoln]

Check out 5/3/1 for bodybuilders, I do pulls in my 531 split and I'm following the bb 531

 

[Sean1332]

I'm looking at trying out Wendler's 5/3/1, because of the general consensus that it just plain works. My question is, has anyone tried with any success a modified version that includes rows and vertical pulls with the program? I am considering running it, but pairing bench and pendlay rows and overhead presses and weighted pull ups on the same days following the 5/3/1 rep and weight schemes. It just seems like working out only presses is forgetting about a lot of potential strength gains. I understand that Wendler is very particular about not complicating the program and running it as he has set it up, but I am not a powerlifter. Being strong is awesome, but I mostly care about the hypertrophy benefits that increased strength brings.

Have you read his book? He advocates rowing and pull-ups throughout the entire book.

It doesn't have to be the 5/3/1 progression for those. It might be a cool with the Pendlay rows, but keep in mind you should still perform some high rep upper back work.

1)Deadlift
Hams
Quads

2)Bench
Horizontal Row
Bi/Tri

3)Squat
Ham
Wuad

4)OHP
Vertical Row
Bi/Tri

 

[Sean1332]

Check out Dave Tate's periodization bible for assistance work using 5/3/1 should be exactly what you're looking for

Bingo!

 

[money0351]

My splits are kind of what you've laid out
Mon-bench and horizontal push/pull
Tues- deadlift & higher volume front squat
Thurs-OHP and vertical push/pull
Fri-squat & higher volume PC work

 

[money0351]

Bingo!

you actually turned me onto this last November and I've made excellent progress

 

[PILL]

Thank you for the quick responses. I have not read Wendler's book, I've just done some reading online.

The options yall have mentioned sounds exactly like what I'm looking for!

 

[Sean1332]

you actually turned me onto this last November and I've made excellent progress

It's worth it I think, man. I still do my assistance work based off of that.

 

[throneof]

531 is excellent. Just tailor it to meet your needs. I do BBB for OHP, first set last for bench, and Dave Tate's periodization bible for deads and squats. I've been running it for over a year. Even when I'm cutting I will run it. I just lower the TM accordingly.

 

[UCSMiami]

Regarding horizontal rows is there any benefit in terms of strength if using low narrow grip vs high narrow grip? Same if replacing with wide grip?

 

[PILL]

Regarding horizontal rows is there any benefit in terms of strength if using low narrow grip vs high narrow grip? Same if replacing with wide grip?

I tend to use a shoulder width grip because I find it hits the middle back harder. Not sure what you mean by high or low.

 

[UCSMiami]

Using an example from seated row, plate loaded ones from Hammer at the gym that are not a typical seated cable row. One has the initial row position almost down by the knees, the user has to bend forward a bit but not as extreme as a T-bar bent over row and the other has the initial pull position level with the shoulders. The have both wide and narrow grip.

 

[Sean1332]

Go with what has the best mind-muscle connection and contraction.