IÃ¢??m curious if anyone knows how often weÃ¢??re supposed to add weight to the accessory lifts? I have the 5/3/1 E-Book and thereÃ¢??s nothing in it that indicates how often we should be adding. For those that are curious, IÃ¢??m only doing 1 accessory lift per main lift;
Bench Press/Row (barbell)
Deadlift/Weighted Sit ups
I followed Coach WendlerÃ¢??s advice and started low on all my lifts including accessory work so IÃ¢??ve been consistently adding 5lbs every week to accessory lifts for 6 weeks now, 1.25lbs to the sit up. IÃ¢??m thinking that I should just keep adding as long as IÃ¢??m getting stronger, but I also donÃ¢??t want to end up burning out. There has to be a specific formula that Coach Wendler mentioned somewhere and I just canÃ¢??t find it. Any help would be appreciated, especially a link to the man himself laying it out for us.
Don’t over concern yourself with adding weight on your accessory movements. Try to concern yourself with stimulating the muscles, and not with how much weight is on the bar, since that is the main goal of accessory movements.
Now for the “Big” accessory movements, like good mornings and barbell rows, Wendler has a template in the 2nd edition for how to program them.
Since you already bought the book, it doesn’t seem fair for you to have to pay 20 bucks just for the one template, so here it is:
First find a “projected max” for the movement (do this by a heavy set of say 5 and use the 1rm calculator, don’t go max out"
Take 90% of that like you would for a main lift
The percentages are this:
week 1- 50,60,70% for 10 reps each
week 2- 60,70,80% for 8,8, and 6 reps respectfully
week 3- 65,75,85% for 5 reps each
deload- 40,50,60% for 5 reps each, just like the normal deload
After that cycle, add 5 pounds to the training max and start over
Wendler advises that you do not go for max reps. Just get those numbers and move on. Also this is meant to be used for barbell lifts that are easily loadable. So good mornings and barbell rows fit the bill, weighted situps and chins do not. For those exercises, I would say to do sets of 10 or so reps across, and add weight when it seems easy.