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5-3-1 Supplemental and accessory

iddc

iddc

Member
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?
 
iddc said:
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?
Click to expand...

What acc. Template are you following? BBB or periodisation bible are my preferred
 
Should I add in or modify supplemental and/or accessory work that would help me with my goals?
 
iddc said:
Should I add in or modify supplemental and/or accessory work that would help me with my goals?
Click to expand...

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
 
Sean1332 said:
That's the whole point of supplemental and accessory work, so yup.
Click to expand...

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
 
money0351 said:
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
Click to expand...

Supplemental work, the movement right after my main, will go from 6-10 reps depending on weight

All accessories are hypertrophy sets 10++
 
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