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5/3/1 Beginner Template Assistance Exercises


#1

The 5/3/1 for beginner template doesn’t go into a lot of detail on the assistance lifts and I wanted to ask if what I have is too much volume. My primary goal is strength, with mass a secondary goal. I will not be in a calorie deficit during this training.

1. Workout A: 
	1. Squat 5/3/1 sets/reps
	2. Bench - 55% x 5, 65% x 5, 75% x 5
	3. Pull-ups 5 x 10
	4. dead hang leg raises 5 x 10

2. Workout B:
	1. Deadlift 5/3/1 
	2. Press - 5/3/1
	3. DB Rows 5 x 10

3. Workout C: 
	1. Bench 5/3/1
	2. Squat 55% x 5, 65% x 5, 75% x 5
	3. Curls 3 x 10
	4. Farmers walk - one round out and back

Changing this Beginner Template
#2

5/3/1 is not suited to beginners. Your best bet is one of the linear progression 5’s programs. I recommend either Starting Strength or Greyskull.


#3

[quote]DanProsser wrote:
5/3/1 is not suited to beginners. Your best bet is one of the linear progression 5’s programs. I recommend either Starting Strength or Greyskull.[/quote]

Don’t listen to him.

Your assistance seems ok. Focus on basic body weight assistance: chins, dips, push ups. Build yourself strong midsection= a lot of ab work.


#4

^and some hill sprints or sled


#5

[quote]Rattus wrote:

[quote]DanProsser wrote:
5/3/1 is not suited to beginners. Your best bet is one of the linear progression 5’s programs. I recommend either Starting Strength or Greyskull.[/quote]

Don’t listen to him.

Your assistance seems ok. Focus on basic body weight assistance: chins, dips, push ups. Build yourself strong midsection= a lot of ab work.[/quote]

In that case, I should drop the db rows, curls and farmers walk or just add more body weight work?


#6

A Workout:

Squat - 5/3/1, 5x5 FSL/push-ups
Bench - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
Rows/dips/curls

B Workout:

Deadlift - 5/3/1, 5x5 FSL/push-ups
Press - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
Rows/Dips/Curls

Alternate these workouts A/B/A/B, etc., done 3 days/week

This is very basic version of our beginning training phase done for 6 weeks.


How Do I Go About the 3 Day Beginner Template in a Caloric Deficit?
Time to Stop the Rot
#7

Excuse me if my question is stupid Jim. But on workout A, do you recommend to do the push up after squat but before Bench? And for the B before the press?

Those two lifts won’t be influenced through multiple series of push up done before them?


#8

[quote]Jim Wendler wrote:
A Workout:

Squat - 5/3/1, 5x5 FSL/push-ups
Bench - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
Rows/dips/curls

B Workout:

Deadlift - 5/3/1, 5x5 FSL/push-ups
Press - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
Rows/Dips/Curls

Alternate these workouts A/B/A/B, etc., done 3 days/week

This is very basic version of our beginning training phase done for 6 weeks.[/quote]

Thanks for your input. I’m assuming 5x5 first set last means five sets of five with the same weight as the first set with push-ups in between each set?


Adding FSL 5x5 to Full Body Template. Too Much?
#9

[quote]littlemilo wrote:
Excuse me if my question is stupid Jim. But on workout A, do you recommend to do the push up after squat but before Bench? And for the B before the press?

Those two lifts won’t be influenced through multiple series of push up done before them?

[/quote]

We do push-ups between sets of squat (not the FSL work, usually). We force our bodies to adapt to this work and if it does make your bench go down, you need to get your body stronger and to be able to handle some push-ups.

You asked what to do and this is it. EVERYONE gets stronger and better here as we are looking at long term training, not “in the moment”. Hell, me and Rhodes trained together this weekend and we did push-ups between our sets of deadlift. And then we bench pressed. So yes, I do it too.

Once your body adapts, you’ll be better. And that is all that matters.


#10

*** Take this advice, if Wendler and The Mayor are doing push ups in between sets of deadlifts, you should too ***


#11

Thank you Jim for your prompt response.
I highlz appreciate it.
I considere myself as a beginner with your programm and without over thinking it, I follow all your advice I find on this forum.

I’ll try this one as well.


#12

Thanks Jim for your input. I’ve already done the routine shown in the first post (5/3/1 for beginner), in which I’ve brought my deadlift from 255 x 2 to 275 x 2, so I know the system works.


#13

Starting 5/3/1 2nd Ed. Beginner Template. I saw the post above as an A/B/A/B 3x/week. In the book the OHP and DL are done same day 5/3/1 and Bench and SQ are alternating 5/3/1 and 55%-75%.
Is this still the case? Or are you replacing the (alternating BP and SQ) 55%-75% with FSL for 5x5 (@65%, 70%, OR 75%, depending on which week of 5/3/1 you are on)?
I’m assuming you do not mean do 5/3/1 for both SQ and BP plus 5x5 FSL on the same workout, but alternate them (say, SQ5/3/1 Monday with FSL BP 5x5; and then 5/3/1 BP with FSL 5x5 SQ).
Sorry if the questions are elementary, but I want to get started right.


#14

aguirre i was also wondering this.


#15

It is as written. As stated before, you can do any number of beginner workouts as THEY ARE ALL BASED ON SAME PRINCIPLES.


#16

Hi Jim love yr simple yet effective and clear 5/3/1 program

Just one question I started to supplement with Creatine mono and usually my strength insanely boosts on Creatine. For example my bench press goes up from 315 to 370 - 405 in 4 weeks. (Not that much though on Squats and Deads). I stay on creatine for 6 weeks then take a break and my weights go back to normal again.

I like how i am gradually and slowly gaining strength with the program and i am afraid that creatine would mess up my gradual progression while on then off the supplement

My question is how do i adjust the percentages / 1 rm and how much would i add after the deload week to the major lifts. (5 pounds to bench and 10 pounds to squat and deads would be too little)

If i stick to the program on my normal 1rm max then i wouldn’t benefit much from the Creatine strength. Wht would you recommend to benefit as much form creatine yet not affecting my long term program progression. and how would i re adjust this program after getting off the creatine and losing the extra strength again.

sorry for the long complicated way of expressing my question


#17

I recommend either do creatine all the time or none of the time - it’s IMPOSSIBLE to predict how to adjust the program based on a supplement.

Its a really simple choice and you are the one who has to make it. You don’t “burn out” on creatine or “saturate the receptors” or whatever people are feeding you. Its not dangerous and a little bit goes a long way.


#18

Well, the issue is moot. Work has me limited to 2-days per week of gym time.
Tried a two day protocol you recommended on this forum: SQ/BP 5/3/1 + FSL (AMRAP for SQ; Rest/Pause for BP). Tested my 1RM last week; TM is set at 85%. I set excel to do Ceiling,Point at 2.5 instead of 5; I have a pair of 1.25# plates I got at a garage sale. I like the idea of smaller increases if it means long-term progress.
Thanks for posting so much info on this forum. I’m looking forward to more!
One more question: on FSL Rest Pause, is there a target to aim for? I did 3 FSL RP sets (15, 5, 3). Too much? Too little? Who cares, just lift?


#19

For Jims A/B Beginners template, do you take a deload every 7.th week prior to a new 6 week round, or do you go by the feel?


#20

You should deload and use the 7th Week Protocol. Check out the other threads about this.