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Thread: 5/3/1 assistance exercises?

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  1. #1
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    5/3/1 assistance exercises?

    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.

  2. #2
    Wannabebig Member PeteO's Avatar
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    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.

    Monday
    Squats 5/3/1
    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

    Tuesday
    Bench 5/3/1
    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

    Wednesday Rest

    Thursday
    Power Clean 5/3/1 - I only do that weeks rep scheme, no extra reps at the end.
    Deads 5/3/1
    Weighted GHR's 3 x Max
    Occasional Barbell or Hammer Curls
    Conditioning: Sledgehammer Strikes

    Friday or Saturday depends on what I have going on.
    OHP 5/3/1
    OHP 3x10
    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.

  3. #3
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    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.
    Tu- SQ
    Th- BP
    Su- DL
    Tu- OHP
    Thu -SQ
    Su- BP
    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.

  4. #4
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    Quote Originally Posted by PeteO View Post
    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.

    Monday
    Squats 5/3/1
    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

    Tuesday
    Bench 5/3/1
    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

    Wednesday Rest

    Thursday
    Power Clean 5/3/1 - I only do that weeks rep scheme, no extra reps at the end.
    Deads 5/3/1
    Weighted GHR's 3 x Max
    Occasional Barbell or Hammer Curls
    Conditioning: Sledgehammer Strikes

    Friday or Saturday depends on what I have going on.
    OHP 5/3/1
    OHP 3x10
    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.
    thanks. I like the idea of doing dips/pullups in a circuit if i end up not doing them weighted. i might give that a shot on ohp day.

    Quote Originally Posted by Sean S View Post
    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.
    Tu- SQ
    Th- BP
    Su- DL
    Tu- OHP
    Thu -SQ
    Su- BP
    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.
    Yeah this is what i was thinking of doing. However, if i can lift on Friday or Saturday, do you think it would be ok to do something like

    Tues: Squat
    Thurs: BP
    Fri: Dead
    Sun: OHP

    etc etc

    Also a good idea with the CGBP.. I might switch that to light extensions or something like that.

  5. #5
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    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.

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