Good evening everybody,
Starting January I want to switch over to 5/3/1 to continue making progress but am limited to three days per week and want to finish each cycle every four weeks, as the original 4 day plan. I looked up some variations and came across the beginner variation posted on Wendler’s blog. It is set up as follows:
Bench 55%x5, 65%x5, and 75%x5
Squat 55%x5, 65%x5, and 75%x5
I seem to like the way it’s set up as it allows me to play recreational sports on my off days but wanted to know what assistance work to use. For assistance, I was think something along the lines of:
Form of curls
Chin Ups or Lat pulldown
I’m not sure if it is balanced enough to follow for a long time and if it is too much assistance work.
d3 squat deload
db rows 3x sets
2x sets of abs
I have been doing different fullbody-templates most of my time with 5/3/1, and have noticed that you need to keep assistance light to fully recover for the next session. Its assistance, it should not drain you in this kind of template. Do you seriously think you can do well with you deadlift, if you have just squatted 5/3/1 sets and 5x10 sets just a couple days prior?
This is only what I would do, you know what kind of assistance you need. Just limit it to 1-2 exercises. Don’t do BBB as assistance with this kind of template.
Jim generally recommends 1-2 assistance exercises at most. As noted previously, pick 1-2 exercises that best meet your goals. I’ve never done that much assistance work, because it’s not the focus of the program.
You can switch up assistance work as you wish, though the best time to that is arguably after running 1-2 full cycles.