Question on 5/3/1?

Bigger Stronger Leaner
1

I’ve been doing boring but big assistant template but want to try something different now. I was thinking of doing the one where you only pick two assistant lifts.(forgot the name). This is what I have set up so far. Can you guys give me any advice on to make it better. Thanks

*Squat 5/3/1
Good mornings 5x10
abs/core 5x10

*Bench 5/3/1
Incline bench 5x10
Barbell rows 5x10

*Deads 5/3/1
lunges 5x10
high pulls 5x5

*Military 5/3/1
Dips 5x10
barbell shrugs 5x10

I workout at home so I don’t have a lot of options… I have a power rack, weights, adjustable bench. I’m also doing pullups between every pushing set.

2

looks good

3

Does everything seem to balance out and compliment the main lifts?

4

Just make sure your assistance work is hitting your weak points and you’ll be good

5

thanks guys

6

Just add more back and ab work- (IE: so something for abs and back everytime)These are usually weak points on beginners. Other than that looks good.

7

ok i can do more ab work after my deadlift day not a big deal…whats some good ideas for back work other then what i already have?

8

[quote]fishman01 wrote:
Does everything seem to balance out and compliment the main lifts?[/quote]

It does to me. Just make sure your doing chins between each press, like you said. I would do them between incline bench and dips as well.

9

Yea I plan on doing pull ups between sets on military day as well. I have another question…I really want to build some bigger traps that’s why I’m doing the high pulls and shrugs but is there any thing else I could add that would help. I don’t want to stray to far from what the assistant template should look like. Maybe hang cleans on the squat day?

10

[quote]fishman01 wrote:
whats some good ideas for back work other then what i already have?[/quote]
With your equipment: Pendlay rows, close-grip barbell rows, reverse-grip barbell rows, t-bar rows (if you can figure out a handle), hang clean, two-dumbbell bent row, and Kroc row.

Your traps will (or at least, should) get bigger on their own with the regular work from deadlifts, pull-ups, rows, high pulls, and shrugs.

The assistance template you trying to do is The Triumverate. Maybe re-read this article, or the e-book, and figure out why you’re doing what you’re doing.

That means re-assessing your current goals and figuring out why you’ve chosen the Triumverate rather than another assistance template (Wendler has previously discussed how to use 5/3/1 work with a bodybuilding focus).