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Thread: 5/3/1 Assist Work

  1. #1
    Addicted 2 Lifting Andre518's Avatar
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    5/3/1 Assist Work

    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!
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  2. #2
    Senior Member
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    Why don't you want to continue BBB?

  3. #3
    Senior Member
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    Mar 2009
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    703
    andre,

    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,
    Rob

  4. #4
    Addicted 2 Lifting Andre518's Avatar
    Join Date
    Oct 2008
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    East Greenbush NY
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    geoffsherman I just want to try different assist work to see what I like and what gives me the best results.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  5. #5
    Senior Member
    Join Date
    Aug 2008
    Posts
    686
    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.

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