So i think i am going to do the 5/3/1

[bblazer]

so is this optimal for assistance training?

Also, isn't prehab work that is done to prevent injuries? How would something like this be prehab?

In many cases yes. Sometimes, however, you may want to go heavy with your assistance work. Examples could be seated rows, or weighted dips. It all depends on the exercise.

That said, in the 5/3/1 example you may do 4x10x50% deadlifts after your work deadlift worksets. This would be considered a hypertrophy and/or prehad series.

B-

 

[JDid23]

ahh ok thanks. I think I might go heavy on weighted dips/weighted chins.

 

[ExtraMile]

I use differant rep ranges for differant exercises. An example would be I often do 20 rep sets for leg presses but never go above 8 reps per set of weighted dips, usually I do 5 rep sets of dips.

 

[JDid23]

woops. please look down 1 post

 

[JDid23]

This is what i came up with for assistance:

/ indicates a new week





















Military Day
Dips- BW- 3x5/3x6/3x7/3x2
Chinups + 10 lbs- 3x5/3x6/3x7
DB Skulls- 10 lb DBs- 3x12/3x15/3x20/3x10
Calves

Deadlift Day
Pullthroughs- 35 kg- 3x12/15/20/10
Front Squat- 65 lbs- 3x8/10/12/6
Abs

Bench Day
Flat DB Bench- 30 lb DBs- 3x12/15/20/10
DB Row- 30 lb DBs- 3x12/15/20/10
Calves

Squat Day
DB Lunges- 15 lb DBs- 3x12/15/20/8
SLDL- 65 lbs- 3x10/12/15/8
Abs

 

[Dial_tone]

I've started doing 5/3/1 for squat/deads this week...not really interested in pressing.

 

[bblazer]

Why did you pick those? I'm not saying they are wrong, but I would like to hear your thought process.

Are you willing to adjust them as needed should a "problem area" show up?

B-

 

[Tblock1]

I see that you have sort of a deload on the assistance exercises at week 4, but 3x2 for bodyweight dips? Not really seeing a point in that. Also, I thought you were doing the nelson mandela calve thing? Why working the calves twice per week? And why so low on front squats and sldl? You aren't going to get strength or hypertrophy going that light.

 

[JDid23]

Why did you pick those? I'm not saying they are wrong, but I would like to hear your thought process.

Are you willing to adjust them as needed should a "problem area" show up?

B-

I like to pick exercises i enjoy doing and ones that i feel will help me for the big lifts and also with some growth;

Dips/Chins i feel are 2 lifts that are great for the entire upper body and by not having them i'd be cheating myself. I chose DB Skulls for triceps because i enjoy the exercise and since i have been doing them i've seen some tricep growth.

Pullthroughs have been a nice assistance exercise for my deadlift for the last 2ish months and my deadlift has been progressing until recently. Front squats/SLDLs i chose to put on dead/squat day respectively because i don't want to do higher rep front squats after squats as it might be more fatiguing. They also hit my quads harder than any lift and same goes with SLDL when i had them in my routine for hamstrings. Lunges are also a great compound lift i haven't done in a while and want to get back to them.

Flat DB Bench i also thought would be a good supplement to my bench press, and rows will also hit my lats hard.

I have calves because i want bigger calves.... nothing really to do with helping each lift, but rather more for myself.



@Tblock- On the 4th week, everything is basically cut in half and more so i am taking it easy on every exercise including assistance. 1 day a week for calves hasn't been cutting it lately, and one of the reasons i posted up the weight was to get input. I was also thinking the weight on front squats was too light, but 65 lbs for 3x10 or however many i am doing seems like a good amount.

 

[bblazer]

Does your gym have a GHR?

Your front squat SLDL setup is almost exactly like what Brad Gillingham does.

On your bench day, I would really think about putting in some clean & press/jerk. They will help your speed off the ground for your deads, front and lateral delts, lats, and do a lot for overall coordination. Go heavy on these - to the point where you have no choice but to jerk and/or continental the weight to get it up. THis is really the forgotten exercise, and I can't tell you how much I have seen it help not only me, but nearly everyone I work out with and train.

It looks like you are headed down the right path. I really want to hear about your progress.

B-