Thread: 5/3/1
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Old 09-14-2010, 04:37 PM   #26
BendtheBar
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Quote:
Originally Posted by CoopDawg View Post
i know the main lifts of the days, bench,dead,squat,OHP but what should i use for assistance on those day can somebody help plz
Coop,

Check out this writeup on Wendler's:

A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine | Muscle & Strength

I would recommend the bodybuilder assistance work:

Quote:
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
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