Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 06-03-2009, 01:22 PM   #1
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default 5/3/1 Assistance Work

I am into my 2nd month with Wendler's 5/3/1 and am really enjoying it. The purpose of this thread is to come up with assistance exercises that complement each of the 4 lifts. I am really struggling with what to do for the press. I like the routine from Diesel but don't really know what else to sub in. Here is what I have been doing.

Bench

1 arm floor press (courtesy of Diesel Crew)
Dips

Squat

DB Lunges (my legs are super smoked after this)

Press

3 rounds of
DB Press X 8
Hindu Push Ups X 8
Posterior Flyes X 8 (courtesy of Diesel Crew)

Deadlift

Good Morning
Pistols

So throw out some ideas and let me know your suggestions. Every day I do pulling movements either P/U's or DB Rows. No more BB rows for me thank you very much.

For my energy / met-con needs I have added a ton of sled dragging and sprint complexes. This has been absolutely brutal and my legs are still smoked from Saturday and Monday's workout.

I originally planned on rotating assistance exercises every month. So I need to come up with some new ones.

Thanks for the input.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
 

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 03:57 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.