5/3/1

[CoopDawg]

Originally Posted by strkout35

i've read the ebook through a few times i really liked it

well since i have the same book maybe i should read it more thorughly bro, hows ur big 3 lifts lookin

[strkout35]

Originally Posted by CoopDawg

well since i have the same book maybe i should read it more thorughly bro, hows ur big 3 lifts lookin

good, i changed routines AGAIN. but i'm sticking with starting strength for at least 4 months. we'll see how it goes

[CoopDawg]

o okay bro well run whatever works for u

[CoopDawg]

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

[strkout35]

Originally Posted by CoopDawg

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

you read the assistance section of the ebook? he outlines a bunch of different templates

[BendtheBar]

Originally Posted by CoopDawg

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:

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

[CoopDawg]

dam man thats a huge help, BTB thanks bro and SO thanks man, ill be starting this log soon

[BendtheBar]

You're welcome Coop. If the volume is too much, drop a set from each of the exercises.

[CoopDawg]

thanks bro

[CoopDawg]

im gonna sub leg press for hack squat they dont have a hack machine at my gym leg press it there though