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  1. #1
    Registered User AustinHartford's Avatar
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    Jim Wendler's 5 3 1 Bodybuilding assistance work that is not BBB

    (BESIDES SAYING i should do 5x5 or starting strength or neither or some other program) What would you say should change about the assistance work of this 5 3 1 template to make it more balanced for bodybuilding.
    I added calf raises on leg day instead of leg extensions for calves and changed the tricep push down to overhead tricep extensions on chest day to hit the long head of the tricep more.


    Link to article:http://www.jimwendler.com/2011/09/531-and-bodybuilding/

    Day 1: Shoulders and Biceps
    Standing Military Press – 5/3/1
    DB Military Press – 4 x12
    Side Laterals/Rear Laterals – 4 x12
    Barbell Curls – 4 x12
    Preacher Curls – 4 x10

    Day 2: Back
    Deadlift – 5/3/1
    Bent Over Rows – 4 x12
    Chin ups – 4 x10 (or do Lat Pulldowns)
    Good Mornings – 4 x10
    Hanging Leg Raises – 4 x12

    Day 3: Chest and Triceps
    Bench Press – 5/3/1
    Weighted Dips – 4 x10
    DB Flyes – 4 x12
    Triceps Pushdowns – 5 x 20
    Push ups – 4 sets to failure

    Day 4: Legs and Abs
    Squat – 5/3/1
    Leg Press – 5 x 15
    Leg Curls – 5 x 15
    Leg Extensions – 4 x12
    Ab Wheel – 4 x12
    Lift weight FEEL GREAT
    "Its for the cause"-R.I.P. Dad(10/20/65 - 5/8/11)
    I baby rep back ;)
    CUTS for the SLUTS
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  2. #2
    Registered User AustinHartford's Avatar
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    I will use all of my incredible 22 rep power to give reps to good feedback/ideas/advice
    Lift weight FEEL GREAT
    "Its for the cause"-R.I.P. Dad(10/20/65 - 5/8/11)
    I baby rep back ;)
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  3. #3
    ...... 5_02ls1's Avatar
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    looks good to me,the templates wendler gives are more like guide lines anyway,theres a section in the newer 531 manual that covers assistance work...
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  4. #4
    Registered User AustinHartford's Avatar
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    Thanks for the reply. yea i read the whole book page to page(2nd edition) loved it
    Lift weight FEEL GREAT
    "Its for the cause"-R.I.P. Dad(10/20/65 - 5/8/11)
    I baby rep back ;)
    CUTS for the SLUTS
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  5. #5
    Off the wagon PeterGibbons316's Avatar
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    You have to customize it for yourself, especially if your goals are bodybuilding oriented. Find days to work your weaknesses, and make sure you have enough rest between like groups.

    I will say though that it looks like you have too many exercises. I'd say you want your core lifts and 2 accessories each day, maybe 3 if you can superset a few of them.
    My Journal (RIP 05/11 - 09/13):
    http://forum.bodybuilding.com/showthread.php?t=134256491

    DIY Plyo Boxes:
    http://forum.bodybuilding.com/showthread.php?t=151765733
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  6. #6
    Registered User AustinHartford's Avatar
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    i completely agree. The volume is a little much and there have been a few days where i cut down to two sets instead of 4 on some of the accessory work. Thanks for the response
    Lift weight FEEL GREAT
    "Its for the cause"-R.I.P. Dad(10/20/65 - 5/8/11)
    I baby rep back ;)
    CUTS for the SLUTS
    Reply With Quote

  7. #7
    Registered User AustinHartford's Avatar
    Join Date: May 2011
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    bump.
    Lift weight FEEL GREAT
    "Its for the cause"-R.I.P. Dad(10/20/65 - 5/8/11)
    I baby rep back ;)
    CUTS for the SLUTS
    Reply With Quote

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