View Full Version : 5/3/1 Assist Work

05-23-2009, 09:48 PM
I can not believe I am already starting my third week of my 5/3/1 program and I'm loving it. For my first wave I did the big but boring assist work. Next month I wanna put together something a little different I was wondering what some of you that have been through a few waves of 5/3/1 found to be some really good assist exercise. I would like to keep it warm sets, work sets, and two assists sets. Thanks for any input you may have and I can not wait to start my second wave!:strong:

05-24-2009, 11:57 AM
Why don't you want to continue BBB?

05-24-2009, 04:37 PM

I'm on my 2nd cycle and I got to say it is an effective rountine! It keeps me focused and ensures I dont overtrain.

As far as assistance work I borrow some of the WSB stuff and mix it up each week to aviod getting bored. As long as you stay within the prescribed rep schemes you wont hurt your recovery. I usually stick w/ 3-4 sets of 10-15 reps w/ 2 assistance moves per w/o.

Example; Bench- 1-2-3- bd. press/DB bench/Incline DB/ wt. dips/
Back- 1arm rows/ cable rows/ wt. pull-ups/pull-downs

DL/ Squat- good morn./ romanian DL/hypers/shrugs
Leg-press/lunge/ hack squat/Rev. lunge

Hope this helps,

05-24-2009, 05:23 PM
geoffsherman I just want to try different assist work to see what I like and what gives me the best results.

05-24-2009, 08:36 PM
After 4 weeks, you probably haven't gotten much out of BBB. However, if you really want to do something different, I would look at your weakpoints and focus on 2-3 assistance exercises at 10-15 reps per set that will help you out.