5/3/1 Jim Wendler

[Gazhole]

Bench.

 

[Marat]

what do you do as accesary work? for chest,

I do dumbbell presses and kroc rows.

 

[premo]

what about for shoulders - after main press for accesory i was thinking lat raises one arm press and shrugs??

 

[Marat]

I do dips/chins

 

[Phineas]

I do dips/chins

Same.

 

[premo]

Is there a formula to wjhat accessory exercises you do on each day

 

[Marat]

He gives some suggestions in the book (buy the book). The overall idea is to balance your pushing movements with your pulling movements and pick exercises that coordinate with whatever your goals are.

 

[premo]

iv been doing this 5 3 1 system over a week now , did any one else feel extremely exhausted outside the gym when doing this?

 

[Phineas]

iv been doing this 5 3 1 system over a week now , did any one else feel extremely exhausted outside the gym when doing this?

Aside from painful DOMS from the squat and dead rep outs initially, which my body is now used to, I found I was less worn out outside the gym. Going for a run after a squat or dead session was harder than usual but non-training days I felt better than usual because I'm not raping my CNS by maxing out on every set like in traditional volume-based hypertrophy programs.

 

[premo]

i think im prob over doing the assistance sets

 

[Marat]

What's your assistance work?

 

[premo]

bench = db inclines , tricep pulldown, skulls
deadlift = chins, rows, bicep curls
shoulders(db) = single arm corner press, lat raises , shrugs,
squats = leg press calf raises

 

[Marat]

Have you read the book?

 

[premo]

No I've been trying to find it online. But that's why I join these forums. I'd rather get advice off people that have tried it