5/3/1 what do you do for assistance?

[rookie belt]

Theres 5 methods you can do for assistance for 5/3/1

What do you guys do? what have you done? What seems to work the best for you?

Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
I'm Not Doing Jack Shit. Main lift, and nothing else.
Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

BBB is popular, but im leaning towards Triumvirate and periodization.
BBB and Trium is what people go towards. Not sure why not periodizaiton

 

[Gfreak]

I'm doing a triumverate for hte most part. On mondays I do DB bench, 3x12, and DB rows 3x10 (or kroc rows if i feel like it) and on wednesdays I do pullups 3x10.

 

[dannysmith]

I like Triumvirate the best.

Bench days:
DB bench 3x10
Kroc rows (couple warm up sets, one all out set)

OHP days:
DB OHP 3x10
Pullups.....lots

Squat days:
Front Squat 3x10
Hanging leg raises...3x when my body tells me I can't do anymore

Deadlift days:
Ghetto GHR 3x10 assisted reps
Any sort of weighted abs

 

[rms13]

Triumvirate for the most part. I prefer the Boring But Big when I can but the 24 hr fitness I train at is always so busy that people are hovering around waiting for you to finish so I feel like a dick if I stay on the squat rack for 10 sets. But whenever I get there and it's not too busy like 9pm on Friday night or 3pm on a Saturday I will do Boring But Big.

 

[rookie belt]

I'm trying to find the fine line where we do our own thing for assitance for what we think works for us and the line that says "don't fuck with the program"

 

[Cygnus-X]

When in doubt I just do BBB, it's just simple and it works.

Right now I'm doing BBB on the lower body lifts but on the upper body lifts I do something more resembling the 5/3/1 bodybuilding template.

 

[EchoBoomer]

Your assistance work will be defined by your weaknesses in your main lift, or better, your "test lift". Remember you test yourself with the main lifts and then build them up through your assistance work.

If i'm having a hard time holding the bar on my back during a max effort squat session, then i know right away that my erectors are weak and should put some work into them; back extensions, back raises, rdls, good mornings, etc...

 

[KnightTemplar]

Incline Bench and Dumbbell Bench for Flat Bench.

Close Grip Bench for SOHP.

GHR's for Squats...at least I was doing them. I'll have to think up something else until my knee heals.

Lat/Pulldowns and Inverted Rows for Deadlift.

Dumbbbell Curls for shits and giggles

 

[rookie belt]

So BBB on fast im i na rush or the gyms closing and find out my weaknesses and do 2 exercises of those to support my main. Ok. Periodization is a bit too much then I guess, no wonder I havnt heard about anyone doing it.

 

[rookie belt]

Incline Bench and Dumbbell Bench for Flat Bench.

Close Grip Bench for SOHP.

GHR's for Squats...at least I was doing them. I'll have to think up something else until my knee heals.

Lat/Pulldowns and Inverted Rows for Deadlift.

Dumbbbell Curls for shits and giggles

This looks good, But I think ill be adding in weighted dips and chins somewhere.

Dumbell curls to humor the bodybuilders

 

[LitteringAnd]

The assistance you can do with 5/3/1 is really limitless, just don't mess with the main lifts.

Out of the assistance templates he suggests though I personally like the periodization bible the best followed by bbb.

 

[ssdd]

This, from the 2nd edition:

Monday: SOHP, Close Grip Bench Press, Lats, Upper Back, Triceps, Biceps
Tuesday: Squat, SLDL, Hamstrings, Lower Back, Abs
Thursday: Bench, Incline Bench, Lats, Upper Back, Triceps, Biceps
Friday: Deadlift, Front Squat, Hamstrings, Lower Back, Abs

The Bolded follows this rep:intensity scheme
Week One

 

[rookie belt]

This, from the 2nd edition:

Monday: SOHP, Close Grip Bench Press, Lats, Upper Back, Triceps, Biceps
Tuesday: Squat, SLDL, Hamstrings, Lower Back, Abs
Thursday: Bench, Incline Bench, Lats, Upper Back, Triceps, Biceps
Friday: Deadlift, Front Squat, Hamstrings, Lower Back, Abs

this looks good. I guess the rep scheme is for the main lifts. Its changed since version 1?

 

[LitteringAnd]

What is the rep scheme and intensity for the assistances. I need to know this because I'll end up going to heavy for sure.

What he listed is the rep and set scheme as well as intensity level for the assistance.

 

[rookie belt]

What he listed is the rep and set scheme as well as intensity level for the assistance.

damn your quick lol. Oh that was for the assistance. ok makes more sense now

 

[MAAddict**]

I like Triumvirate the best.

Bench days:
DB bench 3x10
Kroc rows (couple warm up sets, one all out set)

OHP days:
DB OHP 3x10
Pullups.....lots

Squat days:
Front Squat 3x10
Hanging leg raises...3x when my body tells me I can't do anymore

Deadlift days:
Ghetto GHR 3x10 assisted reps
Any sort of weighted abs

Wendler says those are a bad idea.

 

[rookie belt]

Wendler says those are a bad idea.

Why? I do them. I think as long as your foot has something to drive into and engage the calves its all good.
Downside my knees hurt sometimes (i do it off the floor with some foam mats i find)

My ghetto version is really ghetto...

 

[Dogstarman]

I do Juggernaut as assistance.

 

[rookie belt]

I do Juggernaut as assistance.

Well that seems like a good idea. I would do that but since theres this new 2.0 version of assistances in 5/3/1 making the constant high rep stuff obsolete it makes me wonder if I should do it.

I'm definately going to incorporate some juggernaut movements into this though

 

[belph]

Wendler says those are a bad idea.

I'll need a link on this.