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Old 06-03-2009, 12:22 PM   #1
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,204
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.


1 arm floor press (courtesy of Diesel Crew)


DB Lunges (my legs are super smoked after this)


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


Good Morning

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

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