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View Full Version : Incorporating Grip Training into Wendler's 5/3/1?



StLRPh
02-26-2010, 10:48 AM
I'm using 5/3/1 and want to incorporate direct grip work into it. Specifically, I want to work with grippers and the Rolling Thunder. Does anyone have any suggestions on where to put the extra work?

The way I have it structured now I do:
Day 1-OH Press
Day 2-Deadlift
Day 3-off
Day 4-off
Day 5-Bench Press
Day 6-Squat
Day 7-off

I'm flexible with the workout schedule if that's helpful.

Thanks in advance,

Sean S
02-26-2010, 11:12 AM
With your schedule, I would just do at the end of your workout on DL and SQ days. That way you have at least one day of rest before you have to be back to training.

tnathletics2b
02-26-2010, 11:16 AM
I'm using 5/3/1 and want to incorporate direct grip work into it. Specifically, I want to work with grippers and the Rolling Thunder. Does anyone have any suggestions on where to put the extra work?

The way I have it structured now I do:
Day 1-OH Press
Day 2-Deadlift
Day 3-off
Day 4-off
Day 5-Bench Press
Day 6-Squat
Day 7-off

I'm flexible with the workout schedule if that's helpful.

Thanks in advance,

I am doing 5/3/1 right now. I am doing a MWF routine and am only avoiding doing grip work the day before deads so my grip doesn't fail early on the rep set due to fatigue in my grip. My thoughts would be to do it on day 2 after your work and on day 6 after your work because you don't have worry about gripping anything after those days. I would not do it before bench and oh press because you definitely don't want your grip to fail from fatigue why you have weights over your face :hello:

And looking it at again, maybe even after Day 5 because you don't really need to worry about grip for squats until you get up to pretty heavy weights.

Just thoughts from my experience with 5/3/1.

StLRPh
02-26-2010, 11:28 AM
After squats and deadlifts seems to be the consensus over at the Gripboard as well. Thanks for all the input and keep the suggestions coming :thanks:

Lones Green
02-26-2010, 01:53 PM
Yeah, I don't think its a huge deal. Throw it in at the end of a couple workouts a week

ironwill727
02-26-2010, 04:25 PM
This is an easy one. I use grippers on my log press and bench days. Then I do either static holds or plate pinches or bb wrist curls on dl and squat days. Grip can be training frequently so don't worry. Also, you can not use straps on back movements.

NickAus
02-28-2010, 01:51 AM
Hex holds are a great choice-they build your grip really well yet are not very taxing on the system at all.

I highly recommend hex holds-good bang for your buck.

Tom Mutaffis
02-28-2010, 06:03 AM
I would probably add the grip work on day 2,3, or 4. The only movement in your program that taxes your grip is the deadlift and so you can do it as an accessory movement on deadlift day, or on one of your off days that is not immediately before your deadlift day.

If you are looking to improve your grip for deadlift (supporting strength) then your best bet is timed holds with DBs or timed hangs from a chinning bar (weighted). Grippers will build crushing strength but that is different from supporting strength.