531 Assistance Question

Training Powerlifting
1

My question has to do with assistance work for 531, specifically with the squat.

I have been using front squats as one of my major assistance exercises, along with stiff-leg deads. I have been using a rep scheme of 4 sets of 10 on FS and the same on SLD’s, super-setting these two with 1 min in between sets. So; FS, 1min rest, SDL, 1min rest, FS, …

I have been amazingly sore after these workouts. The program is working, and I have been running it for four cycles now, but the level of soreness I am experiencing is incredible. Additionally, I am experiencing a huge pump in my quads.

Am I just not giving myself sufficient rest between sets? I am timing my rest periods to keep the intensity high, but should I give myself more rest?

Thanks guys and gals.

2

Foam roll foam roll foam roll.

then foam roll.

plus lots of water.

also try rubbing arnica gel on your legs after you shower after your workout.

the day after your work out, do light sets of squats with 20-30% of max for a couple high rep sets.

your intensity is probably fine. that is what i do for rest periods.

3

You could always glance through any one of the 3 5/3/1 threads or look over at elitefts because I’m sure it’s been answered in there somewhere

EDIT: I’m pretty sure my post made me sound like a dick, totally not intended

4

Warm down on a bike (5-10 mins very gentle pace) and then stretch the shit out of your legs especially hammies

5

I’ve ran a few cycles of BBB with front squat and the 5x10 definitely takes a hit on your legs even with 4 sets, as is your case, its quite a bit of volume. Even though what your doing isn’t exactly BBB, the volume is defiantly there and as Wendler warns, you will get sore. Not much you can do, as suggested above, the foam rolling, streching and warming down may help. Hot showers help me quite a bit, but only temporarily - If its sore to the point where its effecting your deadlift, sqaut, or just any other activities you don’t want affected, decrease the intensity/weight. But again, with this kind of volume after your 5/3/1 lifts, you should expect some kind of soreness.

6

[quote]Ironminded wrote:
The program is working, [/quote]

That says it all right there. You can do things like stretching, cool down and foam rolling to try to allieviate some of the soreness, but I woudln’t change the actual lifting component at all if I were you.

7

[quote]Ironminded wrote:
My question has to do with assistance work for 531, specifically with the squat.

I have been using front squats as one of my major assistance exercises, along with stiff-leg deads. I have been using a rep scheme of 4 sets of 10 on FS and the same on SLD’s, super-setting these two with 1 min in between sets. So; FS, 1min rest, SDL, 1min rest, FS, …

I have been amazingly sore after these workouts. The program is working, and I have been running it for four cycles now, but the level of soreness I am experiencing is incredible. Additionally, I am experiencing a huge pump in my quads.

Am I just not giving myself sufficient rest between sets? I am timing my rest periods to keep the intensity high, but should I give myself more rest?

Thanks guys and gals.[/quote]

If your assistance work is affecting your lifting later in the week or into the next week, drop it or change it. After I squat, I do 5x10 close stance GM’s with stupid light weight, some upper back, and maybe abs if I feel like it. After I deadlift, I do 3x5 hang cleans with a fairly light weight, maybe some back extensions, maybe some abs. I continue to set PR’s on both squat and deadlift week after week and the majority of my work is…gasp…squatting and deadlifting.

8

[quote]Stronghold wrote:
Ironminded wrote:
My question has to do with assistance work for 531, specifically with the squat.

I have been using front squats as one of my major assistance exercises, along with stiff-leg deads. I have been using a rep scheme of 4 sets of 10 on FS and the same on SLD’s, super-setting these two with 1 min in between sets. So; FS, 1min rest, SDL, 1min rest, FS, …

I have been amazingly sore after these workouts. The program is working, and I have been running it for four cycles now, but the level of soreness I am experiencing is incredible. Additionally, I am experiencing a huge pump in my quads.

Am I just not giving myself sufficient rest between sets? I am timing my rest periods to keep the intensity high, but should I give myself more rest?

Thanks guys and gals.

If your assistance work is affecting your lifting later in the week or into the next week, drop it or change it. After I squat, I do 5x10 close stance GM’s with stupid light weight, some upper back, and maybe abs if I feel like it. After I deadlift, I do 3x5 hang cleans with a fairly light weight, maybe some back extensions, maybe some abs. I continue to set PR’s on both squat and deadlift week after week and the majority of my work is…gasp…squatting and deadlifting.[/quote]

I’m with Stronghold. I’m continually making good progress by doing just the lift and simple assistance. Although I do hammer the assistance hard on upper body days.

9

[quote]TheDudeAbides wrote:
Stronghold wrote:
Ironminded wrote:
My question has to do with assistance work for 531, specifically with the squat.

I have been using front squats as one of my major assistance exercises, along with stiff-leg deads. I have been using a rep scheme of 4 sets of 10 on FS and the same on SLD’s, super-setting these two with 1 min in between sets. So; FS, 1min rest, SDL, 1min rest, FS, …

I have been amazingly sore after these workouts. The program is working, and I have been running it for four cycles now, but the level of soreness I am experiencing is incredible. Additionally, I am experiencing a huge pump in my quads.

Am I just not giving myself sufficient rest between sets? I am timing my rest periods to keep the intensity high, but should I give myself more rest?

Thanks guys and gals.

If your assistance work is affecting your lifting later in the week or into the next week, drop it or change it. After I squat, I do 5x10 close stance GM’s with stupid light weight, some upper back, and maybe abs if I feel like it. After I deadlift, I do 3x5 hang cleans with a fairly light weight, maybe some back extensions, maybe some abs. I continue to set PR’s on both squat and deadlift week after week and the majority of my work is…gasp…squatting and deadlifting.

I’m with Stronghold. I’m continually making good progress by doing just the lift and simple assistance. Although I do hammer the assistance hard on upper body days.[/quote]

I’ve found that more “bodybuilder” style assistance works very well for my bench, but the opposite approach is better for my squat and deadlift.