how does this look for assistance exercises for 5/3/1? I can't wait to start this program this upcoming week!!
I have lifted 3 days a week since i started lifting again 5 months ago and my split is Tues/Thurs/Sun. Should I have my 4th day on Fri/Sat if i can or would any day be acceptable? If my schedule permits, I would love to have it on Saturday but i don't think that is an option so i'll probably try to stick with Friday. However, if none of this works should i do it 3 days a week and deload the extra week instead?
Anyways, here are my assistance exercises. I didn't want to put front squats/SLDLs on the same day, but maybe i should? Most of these will be higher rep exercises besides the dips and chins which i will probably be doing weighted
Squat day- Lunges, *pretty light* stiff legged deadlifts, calves, abs.
Deadlift day- Pullthroughs, *pretty light* front squats, Abs
Bench day- Flat DB Bench, DB Row, calves, CGBP
Military day- Dips, Chinups/Pullups, DB Skull crushers
Last edited by JRider23; 04-02-2010 at 09:09 PM.
Here's what I do for 5/3/1 in an attempt to space out upper and lower as best I can for recovery reasons.
Front Squats 4x10-12
Weighted Back Raises 3 x Max reps
Abs GHD/Leg Raises/Wipers. I'll alternate some weeks with Ab Wheel planks and whatever.
Conditioning: Occasional TABATA KB Swings
Bench 4x10-15 I also alternate whenever I feel like doing DB Bench same rep scheme
DB Rows 4x15 but this week did barbell rows and next week T-bars just to mix it up some.
Conditioning: Some body weight circuit stuff like Push-up/Pull-up/Sit-ups
Power Clean 5/3/1 - I only do that weeks rep scheme, no extra reps at the end.
Weighted GHR's 3 x Max
Occasional Barbell or Hammer Curls
Conditioning: Sledgehammer Strikes
Friday or Saturday depends on what I have going on.
Dips 3 x Max
Weighted Pull-ups 3 x Max
The OHP/DIPS/Pull-ups are done in a circuit.
Front Squat 5/3/1 These are light to medium weight.
Here is what I would suggest given you are used to training three days a week and your schedule may only permit to train three days a week.
etc.... Do all four training days, but only train three days a week. Once you have gone through all three workouts of each lift, take a deload week.
Your assistance template looks fine, however I would pick either DB bench or close grips on BP day as assistance work and not do both. If you are wanting an extra tricep movement, pick something that is less taxing and more of an isolation movement, although I'm not really convinced it's even that necessary if you are a raw lifter.
Also a good idea with the CGBP.. I might switch that to light extensions or something like that.
Adding a fourth day would be fine. Whether you go 3 or 4 days a week largely depends on your schedule and sometimes recovery. Either way is fine for most people.