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Old 01-22-2013, 03:13 AM   #1
Melchior
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Default Assistance exercises for the big four.

Hey!

I'm doing a two day version of 5/3/1 to supplement to my sport.

Day 1:
Squat
Bench
Assistance exercises.

Day 2:
Deadlift
OHP
Assistance exercises.

My problem is that I have zero clue what to do as assistance exercises. So far I've been doing some pulling to balance out the pressing and some core work.

So basically my question is what assistance exercises should I do? How many reps and sets? and how should I progress on the assistance?

Also if anyone have some good advice/exercises to help with bad posture (anterior pelvic tilt, forward rounded shoulders) it would be great.

Thanks everyone!
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Old 01-22-2013, 04:09 AM   #2
Jdsm
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Default Re: Assistance exercises for the big four.

Add facepulls/rear delt flyes. The bench and OHP will hammer the anterior delts, so I'd say through in 3/4 sets of facepulls ~10 reps.

Also, for anterior pelvic tilt, this video has some good info. Skip to the minute mark to avoid some annoying BS intro:

[Only registered and activated users can see links. ]
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Old 01-22-2013, 04:11 AM   #3
Aplin
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Default Re: Assistance exercises for the big four.

Quote:
Originally Posted by Melchior View Post
Hey!

I'm doing a two day version of 5/3/1 to supplement to my sport.

Day 1:
Squat
Bench
Assistance exercises.

Day 2:
Deadlift
OHP
Assistance exercises.

My problem is that I have zero clue what to do as assistance exercises. So far I've been doing some pulling to balance out the pressing and some core work.

So basically my question is what assistance exercises should I do? How many reps and sets? and how should I progress on the assistance?

Also if anyone have some good advice/exercises to help with bad posture (anterior pelvic tilt, forward rounded shoulders) it would be great.

Thanks everyone!
Looking at that, I'd say Day 1: Bent Over Rows (Back & Biceps), Day 2: Pull Ups (Back & Biceps), Day 1: Weighted Dips (Chest & Triceps), Day 2: Tricep Press (Chest & Triceps).

For Core I'd do 5 x 10 Leg Raises on Day one. 5 x 10 Dragon Flags on day 2. Remember that Deadlifts and Squats are some of the best core exercises there are. Bench Press and Over Head Press also hit your core and lower back too

Did you see my strength post? You could do that using 5/3/1 protocols quite easily. It is a bit more volume, but covers all bases.
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Old 01-22-2013, 04:14 AM   #4
Aplin
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Default Re: Assistance exercises for the big four.

For your reference, this is the program I used. I've put 5/3/1 incase you wanna follow it:

Day 1:

Bench - 5/3/1
Squat - 5/3/1
Pull Up (Under Hand) - 3 x 4-6 (weighted if possible)
BB Row - 3 x 4-6
Dips - 3 x 4-6 (weighted if possible)
Hanging Leg Raise - 5 x 10

Day 2:

Dead Lifts - 5/3/1
Overhead Press - 5/3/1
Pull Ups (Over Hand) - 3 x 4-6 (weighted if possible)
Close Grip Bench - 3 x 5-7
BB Curls (OMG!) - 3 x 5-7
Dragon Flags - 5 x 10

I've been lifting for a good 3-4 years now, so my body is well accustomed to lifting this kind of volume. If you are new to lifting, I'd recommend sticking to my suggestion in the above post (it is only one exercise less anyway).
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Old 01-22-2013, 04:26 AM   #5
brown bomber
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Default Re: Assistance exercises for the big four.

What's this 5-3-1 program - tell me more
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Old 01-22-2013, 04:32 AM   #6
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Default Re: Assistance exercises for the big four.

Doesn't Wendler pretty much spell out which assistance exercises to use? Why not just use one of his templates?
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Old 01-22-2013, 04:34 AM   #7
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Default Re: Assistance exercises for the big four.

It's a reference to the 5/3/1 programme by Jim Wendler. For a full understanding, I'd recommend 'acquiring' his book.
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Old 01-22-2013, 04:41 AM   #8
Melchior
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Default Re: Assistance exercises for the big four.

Quote:
Originally Posted by Jdsm View Post
Add facepulls/rear delt flyes. The bench and OHP will hammer the anterior delts, so I'd say through in 3/4 sets of facepulls ~10 reps.

Also, for anterior pelvic tilt, this video has some good info. Skip to the minute mark to avoid some annoying BS intro:

[Only registered and activated users can see links. ]
Thanks man!
Should I add assistance exercises for squat and deads?

Quote:
Originally Posted by Aplin View Post
Looking at that, I'd say Day 1: Bent Over Rows (Back & Biceps), Day 2: Pull Ups (Back & Biceps), Day 1: Weighted Dips (Chest & Triceps), Day 2: Tricep Press (Chest & Triceps).

For Core I'd do 5 x 10 Leg Raises on Day one. 5 x 10 Dragon Flags on day 2. Remember that Deadlifts and Squats are some of the best core exercises there are. Bench Press and Over Head Press also hit your core and lower back too

Did you see my strength post? You could do that using 5/3/1 protocols quite easily. It is a bit more volume, but covers all bases.
I'm really not that accustomed to lifting, so I'll give the programme you suggested in your second post in this thread a pass.

What about assistance for squat and deads and how should I add facepulls, as JDSM suggested?

So it'll look like this:

day 1:
Squat
Bench
bent over rows
dips
facepulls??
leg raises.

day 2.
deads
OHP
Pullups
tricep press
facepulls?
dragon flags.

Quote:
Originally Posted by brown bomber View Post
What's this 5-3-1 program - tell me more
It's slow progress but good if you other sports alot.

This link explains it very good: [Only registered and activated users can see links. ]

I'm doing this: [Only registered and activated users can see links. ]
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Old 01-22-2013, 04:43 AM   #9
brown bomber
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Default Re: Assistance exercises for the big four.

Thank you guys ill have a look
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Old 01-22-2013, 04:46 AM   #10
Jdsm
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Default Re: Assistance exercises for the big four.

Quote:
Originally Posted by Melchior View Post
Thanks man!
Should I add assistance exercises for squat and deads?
I'd give it a miss if you're only relatively new to weight training. Stick largely with compounds and something for the rear delts (facepulls) imo. A bit extra core work (nothing excessive) isn't going to hurt either.
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Old 01-22-2013, 05:11 AM   #11
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Default Re: Assistance exercises for the big four.

I was doing a 2 day 531 for a while before my current program.

My assistance work consisted of mostly bodyweight stuff. Pull ups, dips, push ups/rows on gymnastic rings (gymnastic rings are fantastic). I'm also a fan of pendlay rows, face pulls, band pull aparts, lunges, 1-leg db deadlifts, glute thrusters.
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Old 01-22-2013, 05:15 AM   #12
Melchior
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Default Re: Assistance exercises for the big four.

Quote:
Originally Posted by Jdsm View Post
I'd give it a miss if you're only relatively new to weight training. Stick largely with compounds and something for the rear delts (facepulls) imo. A bit extra core work (nothing excessive) isn't going to hurt either.
Ive done Starting strength by rippetoe for two months before, thats it.
Thanks
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Old 01-22-2013, 05:18 AM   #13
Primate
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Default Re: Assistance exercises for the big four.

Is starting strength not giving you the results you're after? 531 is more of an intermediate/advanced program. SS and Stronglifts are generally better for beginners.
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Old 01-22-2013, 05:38 AM   #14
Melchior
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Default Re: Assistance exercises for the big four.

I know, just looking for something with slower progression, as Its only a supplement to my football and Ss Can be hard to recover from
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