Help! 5-3-1

[Xfit10]

I need help setting up a 5-3-1 program! I have read all I can find I guess I'm just not understanding it!
Any help would be greatly appreciated!

 

[Xfit10]

This is what I have set up for the main lifts

Month 1

Bench Press Max 90%
265 238
Sets Reps
Week 1 -3 - 5 - 155 - 180-205
Week 2 -3 - 3 170 - 190 -215
Week 3 -3 -5,3,1- 180 -205 -230
Week 4 -3 - 5 - 120 -145 -145

Deadlift Max 90%
405 364

Week 1 - 3 5 - 240 - 275 -310
Week 2 - 3 - 3 - 255. - 295 - 330
Week 3 - 3 -5,3,1 275. -310 -350
Week 4 - 3 - 5 - 145 - 185 - 220

OH Press Max 90%
165 150
Week 1 -3 - 5 -100 - 115. - 130
Week 2 - 3 - 3 -105 - 120. - 135
Week 3 - 3 - 5,3,1 -115.- 130. - 145
Week 4 - 3 - 5. - 60. -75. - 90

Squat Max 90%
295. 265
Week 1 - 3 - 5 - 195 - 225 -250
Week 2 - 3 -3. - 210 - 235 -265
Week 3 - 3 - 5,3,1. - 220 -250 -280
Week 4 - 3 - 5 - 120 -150 -180

 

[Xfit10]

I need help with accessory lifts

 

[lamonster14]

Week 1. 5/5/5+
Week 2 3/3/3+
Week 3 5/3/1 +
Week 4 5/5/5 deload

%'s all of 90%of 1rm

Week 1 65% 75% 85%
Week 2 70% 80% 90%
Week 3 75% 85% 95%
Week 4 40% 50% 60%

 

[lamonster14]

Accessory bench and overhead : kroc rows, barbell rows, weighted chins, lat pulldown, face pulls, DB raises, rear delt flye, pendlay rows, weighted dips, DB bench, incline DB bench, pushups, close grip bench, Jm press, pushdowns ect.

Squat and deadlift accessory: good mornings, rdl's, leg press, lunges, leg ext, leg curl, front squats, pause squats, reverse hypers, calf raises /press.

ABS. -pick em

Your choices are endless really. Pick lifts that contribute to the overall improvent of your core lift. I like to work in planes ex) vertical push/pull. Horizontal push/pull.

 

[herderdude]

You say you've read all you can find, but the question on everyone's mind is: have you found the book?

 

[Xfit10]

Touché....im trying to avoid buying it....so that i have not read lol

 

[herderdude]

He answers all questions about assistance and countless other things in the book. If you really wanted to avoid buying the book, I'd suggest reading logs upon logs. Or you could find your own assistance path by finding out which muscle groups are most important for pushing up your lifts. (Here's a secret: Your upper back and abdominals are the most universally important groups.) Doing your own assistance requires dilligence and an intimate understanding of your weaknesses. I have a hard time with it myself.

 

[Xfit10]

What should the set and rep scheme look like

 

[Xfit10]

For the accessories

 

[herderdude]

Depends on what works best for you.

 

[lamonster14]

Just don't add all kinds of crazy barbell complexes or "arm day" . Avoid bastardizing it and let it work as Mr wendler intended..

 

[PumpHouse]

The book is a good read.

 

[herderdude]

The book is a good read.

I could read Wendler all day long. Only problem is I'd probably start talking like him and offend everyone I deal with.

 

[Xfit10]

Thanks you guys have been more than helpful

 

[asooneyeonig]

For the accessories

depends on your goals. many of the accessory templates can be found online that will tell you how many reps, sets, etc. which exercises depends on your weak links. if you are not sure just do the main lift again.