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Old 12-27-2011, 12:36 PM   #1
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Default 5/3/1 Assistance

I am refining my assistance work ready for starting my 11th cycle of 5/3/1 and thought I'd open it up to experienced opinion. My recent max lifts are: 165kg squat, 110kg bench and 200kg deadlift at 90kg. This is the assistance I have followed for the last 3+ months, it's simply taken from one of the e-books.

Push press, 5/3/1 sets/reps
Bent over(Pendlay) rows, 5 sets of 10 reps
Weighted dips, 5 sets of 10 reps
Barbell curls/rear laterals, superset these two exercises for 35 sets of 1020

Deadlift, 5/3/1 sets/reps
Good morning, 5 sets of 10 reps
Abdominal wheel, 5 sets of 15-20 reps

Bench press, 5/3/1 sets/reps
Dumbbell bench press, 5 sets of 10 reps
Dumbbell rows, 5 sets of 10 reps
Triceps push-downs/face pulls, 3 sets of 15-20 reps

Squat, 5/3/1 sets/reps
Squat, 5 sets of 10 reps
Hanging leg raises, 5 sets of 10-20 reps
For my push press day I planned to switch dips out for BBB behind the neck presses.

On bench press day, I was going to switch the dumbbell presses for CGBP in a lower rep range.

As for deadlift and squat day, any input would be greatly appreciated. I'm sure I could continue to make gains using BBB but if anyone has any thoughts as to whether another approach would be more effective at my current maxes/experience level please chime in. This goes for all the days, not just squat/dl.
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