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Old 08-12-2010, 09:32 PM   #10
BendtheBar
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Strength Builder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout

* Squat: 5 x 10 x 50%
* Leg Curl: 5 x 10

Bench Press Workout

* Bench Press: 5 x 10 x 50%
* One Arm Dumbbell Row: 5 x 10

Deadlift Workout

* Deadlift: 5 x 8 x 50%
* Hanging Leg Raises: 5 x 12

Overhead Press Workout

* Overhead Press: 5 x 10 x 50%
* Chin Up: 5 sets to failure

Bodybuilder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout Day - Assistance Option A

* Hack Squat: 4 sets of 10-20 reps
* Leg Extension: 4 sets of 10-30 reps
* Leg Curl: 4 sets of 10-15 reps
* Weighted Sit up: 4 sets of 10 reps

Squat Workout Day - Assistance Option B

* 45 Degree Leg Press – 4 sets of 10-20 reps
* Leg Extension – 4 sets of 10-30 reps
* Leg Curl – 4 sets of 10-15 reps
* Weighted Sit up – 4 sets of 10 reps

Bench Press Workout Day - Assistance option A

* Dumbbell Bench Press: 4 sets of 10-20 reps
* Chest Dip (weighted): 4 sets of 8-15 reps
* Dumbbell Flys: 4 sets of 12 reps
* Cable Tricep Extension: 4 sets of 10-20 reps

Bench Press Workout Day - Assistance option B

* Incline Dumbbell Bench Press – 4 sets of 10-20 reps
* Chest Dip (weighted) – 4 sets of 8-15 reps
* Dumbbell Flys – 4 sets of 12 reps
* Cable Tricep Extension – 4 sets of 10-20 reps

Deadlift Workout Day - Assistance Option A

* Chin Up: 4 sets of 10-12 reps
* Bent Over Dumbbell Row: 4 sets of 15 reps/arm
* Back Raises: 4 sets of 10 reps (with bar behind neck)
* Hanging Leg Raises: 4 sets of 15 reps

Deadlift Workout Day - Assistance Option B

* Lat Pull Down – 4 sets of 10-12 reps
* Bent Over Row – 4 sets of 15 reps/arm
* Reverse Hyperextensions – 4 sets of 12 reps
* Hanging Leg Raises – 4 sets of 15 reps

Overhead Press Workout Day - Assistance Option A

* Seated Dumbbell Press: 4 sets of 10 reps
* Barbell Upright Row: 4 sets of 10 reps
* Dumbbell Lateral Raise: 4 sets of 10-15 reps
* Standing Barbell Curl: 4 sets of 10 reps

Overhead Press Workout Day - Assistance Option B

* Hammer Machine Military – 4 sets of 10 reps
* Rope Upright Rows – 4 sets of 10 reps
* Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
* Standing Dumbbell Curl – 4 sets of 10 reps

Wendler's 5/3/1 Notes

One rep max. When you first start Wendler's 5/3/1, use a realistic one rep max (1RM). It's better to start a little below your estimated max and work into Wendler's 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Powerlifting is not a sprint - it's a marathon. Don't kill yourself out of the gate. Jim Wendler recommends starting at 90% of your 1RM on your first mesocycle.

The last set. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, bench press, deadlift or overhead press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.

Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!
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