5x5ish assistance work. in Exerbabble III

Wendler employs 5x10 to mix strength with endurance. I think I need more exposure to low reps. But, I also don’t want to lose endurance or the ability to do higher reps. I think my best bet is a 5/5/5/8/12 scheme. Start light, work my way up. For squats and deads, I may be best served to just do 5x5. Hard to say. After starting strength, having “only” two leg days seems easy.

As well, since it’s for strength and shit, I think having a deliberate “pause” at the bottom of each set would be good for me. Bench and squats, and the like.

For squats and bench, I’ll only increase the weight when I can comfortably maintain that pause at the bottom. For 5/3/1 top sets, I’m concerned less with that and more with form and cranking reps. For deadlift, while I’m doing 5x5, I want to only increase the weight if I can still maintain speed. Not quite speed deadlifts. Another option is to use 35’s. But. If it’s a speed deadlift, then I’m just accelerating PAST my sticking point.

Press 5/3/1
Weighted Chins 5/3/1
BB Bench Press 5/5/5/8/12
BB Row 5/5/5/8/12
EZ-Bar Curls 3x10
(face pulls)

Deadlift 5/3/1
Squat 5x5 //pause at bottom
Barbell Bridge 5x12
Plank 5x

BB Bench Press 5/3/1
DB Row 5/3/1
DB Shoulder Press 5/5/5/8/12
Wide-Grip Lat Pulldown 5/5/5/8/12
Dips 3x

BB Back Squat 5/3/1
Deadlift 5x3 //speed limited
Step-up 2x12
Back Extension 2x12

But wait, there’s more! A fifth day for DB rows, with weighted chins done in the morning before.

Press 5/3/1
BB Bench Press 5/5/5/8/12
BB Row 5/5/5/8/12

Deadlift 5/3/1
Squat 5x5 //pause at bottom
Barbell Bridge 3x12
Plank 3x

BB Bench Press 5/3/1
DB Shoulder Press 5/5/5/8/12
Wide-Grip Lat Pulldown 5/5/5/8/12

BB Back Squat 5/3/1
Deadlift 5x3 //speed limited
Step-up 2x12
Back Extension 2x12

++Weighted Chins at home
DB Row 5/3/1
Dips 3x
EZ-Bar Curls 5/5/5/8/12
Face Pulls 2x12

Easier workouts, but more time in the gym.

///Make sure to employ joker sets
//If I hit more than 2 or 3 reps more than target and feel good, increase the weight and try to JUST hit the target reps. If I still feel good, continue. Autoregulate. Stop when done.

Press 5/3/1
Weighted Chins 5/3/1
BB Bench Press 5x10
BB Row 5x10
EZ-Bar Curls 5x10
(face pulls)

Deadlift 5/3/1
Squat 5x5 //pause at bottom
Barbell Bridge 5x10
Plank 5x

BB Bench Press 5/3/1
DB Row 5/3/1
DB High Incline Press 5x10
Wide-Grip Lat Pulldown 5x10
Dips 3x

BB Back Squat 5/3/1
Deadlift 5x3 //speed limited
Stairs Farmer’s Walks? //Gripwork + traps

Last updated November 12, 2014