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Started By
Message
5-3-1
Posted on 7/3/17 at 4:28 pm
Posted on 7/3/17 at 4:28 pm
I know that the 5-3-1 method has been covered ad nauseam on this board. I'm having trouble with it. I get the concept of the main lifts (squat, BP, DL, MP) where I'm having trouble is building a template with the assistance lifts. I'm new to the weightlifting world. I was in the military for 15 years and everything was body weight training and later moved into the crossfit realm.
So now here I am attempting weightlifting and trying to build a template to start this program, except I don't get the concept of the assistance lifts. What excercises do I do, what days to do them on, how many sets and reps etc.
Any help on this would be appreciated
So now here I am attempting weightlifting and trying to build a template to start this program, except I don't get the concept of the assistance lifts. What excercises do I do, what days to do them on, how many sets and reps etc.
Any help on this would be appreciated
3
Posted on 7/3/17 at 5:02 pm to Randald2
Look at "boring but big" bodybuilding template
Posted on 7/3/17 at 5:11 pm to Randald2
I did boring but big for a cycle and got good results. All my lifts went up
Starting 5 3 1 Building the Monolith on Sunday.
Starting 5 3 1 Building the Monolith on Sunday.
Posted on 7/3/17 at 5:27 pm to goldennugget
Wait is that a template or are you physically building a monolith to squat with?
Posted on 7/3/17 at 5:30 pm to Randald2
It's assistance work, so you don't really need to stress it. You can do pull ups, dips, and other body weight stuff if you want.
I posted what I do in the twice a week thread.
As far as rep ranges, I like to go higher reps (8-12) since the 531 template is low rep.
I posted what I do in the twice a week thread.
As far as rep ranges, I like to go higher reps (8-12) since the 531 template is low rep.
Posted on 7/3/17 at 9:17 pm to lsucoonass
It's a template. Google it. It's 531 for size
OP, what are your goals? How much time do you have? Any equipment limitations? Injuries?
Lmk the above and I will post what he says in his newest book. If you are new too lifting follow a full template, don't make your own.
OP, what are your goals? How much time do you have? Any equipment limitations? Injuries?
Lmk the above and I will post what he says in his newest book. If you are new too lifting follow a full template, don't make your own.
Posted on 7/4/17 at 2:54 am to lsu777
My goals are to slim down and gain strength. No equipment limitations, no limiting injuries. I work Offshore so time is not a problem.
Posted on 7/4/17 at 6:24 am to Randald2
Do assistance exercises that you like and won't increase recovery a ton.
Wendler would tell u dips and sled pushing is all you need for assistance.
Wendler would tell u dips and sled pushing is all you need for assistance.
Posted on 7/4/17 at 10:51 am to lsu777
How does something like this look
Day 1 OHP, bench press, Pullups, incline DB press, Dips, DB Fly
Day 2 DL, squat, abs, leg press, leg curl , calf raise
Day 3 BP, pullups, ez bar curls, incline hammer curls, face pulls, tri pushdowns
Day 4 Squat, deadlift, leg raises, lat pull down, seated row, dumbell row
The main lift is the 1st lift of the day. the ones that are later in the work out are less weight more reps. if that makes sense
Day 1 OHP, bench press, Pullups, incline DB press, Dips, DB Fly
Day 2 DL, squat, abs, leg press, leg curl , calf raise
Day 3 BP, pullups, ez bar curls, incline hammer curls, face pulls, tri pushdowns
Day 4 Squat, deadlift, leg raises, lat pull down, seated row, dumbell row
The main lift is the 1st lift of the day. the ones that are later in the work out are less weight more reps. if that makes sense
Posted on 7/4/17 at 9:52 pm to Randald2
531 for conditioning look on page 31 for the conditioning template.
Or do yourself a huge favor and buy his forever book and run the krypteia program.
Or do yourself a huge favor and buy his forever book and run the krypteia program.
Posted on 7/5/17 at 1:44 pm to lsu777
quote:
krypteia program
I liked it so much I bought the tshirt.
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