I’m currently on a strength/power split routine at moment and just moving over to 5/3/1 to switch things up for a while. My main concern is assistance work on the program. How can one progress with assistance work if it is remaining at bodyweight/fixed weight. Could I perhaps use the % scheme used for main lifts on assistance lifts also?
Obviously the routine works I’m just wondering if that would be possible and could lead to greater progression? At the moment on my upper strength day I’m adding heavy dumbell press and heavy weighted dips for instance. I feel the dips have made a tremendous difference to my chest and triceps but under the 5/3/1 I would be doing them at bodyweight?.. Forgive me if I have made some false assumptions I am only starting the program. Feedback would be greatly appreciated.
Upper strength 80-90% 1rm
Dbell press 3 sets 4-6r . Internal rotation rehab between sets
Neutral grip dbell shoulder press 5 sets of 4-6r
Lying barbell row 5 sets 3-5r
Weighted pull up 3 sets 5-8r
Side lateral raises 10r ss Face pulls 15r 3sets
Weighted dips 3 sets in 2-5r range followed by one set at body weight
Warm up, to get full range of motion. Open up hips and ankles.
60kg at bottom of atg movement hold 10-15 seconds. repeat 5x
Front squat 2 warm up sets 10r .3 working sets 3-5r atg
Back Squat 3 sets 3-5r close stance atg
Leg press 4 sets 5-8 reps
glute bridge 3 sets 5-8r
Glute ham raise 3 sets 8-10 r. slow contraction
Stiff legged deadlifts 3 sets 5-8r
Dbell Press 3 sets 10-12r
Neutral grip dbell shoulder press 5 sets 6-10r
Inverted row ,explosive 3 sets 10-15
Tricep pull downs ss face pulls ss lateral raises. 10r 3 sets
Dips ss Lat pull down. 2 second lowering phase and then explode. 3 sets 10-15r
Same exercises as upper except in higher rep range ,more explosive, less sets.
Box jumps added 4-5 sets
On leg press have feet close at top of plate,let knees come back to chest.works more glute and hamstrings and is a good accessory to atg back squats