By Jim Wendler
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Extra resources for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition
Pushups Though not as manly as the dip, the pushup still has its place in training. One drawback, however, is that pushups are hard to load. Wearing a weight vest is probably the easiest solution to this problem. If you don’t have a weight vest – and most of you probably don’t – there are a few options you can try. First, simply do a ton of reps. Next, use rings (or EFS Blast Straps) to make the movement more difficult. You can also use chains or bands across your back to add resistance. Blast Strap pushups (with bands) were a staple in my bench routine when I first began powerlifting.
Back raises are like very strict good mornings without the politics. Loading this exercise can be somewhat awkward. Holding a 10 pound plate in your hands is one thing, but putting 135 pounds on your back and getting into position is a pain in the ass. Good Morning The first mistake people make with good mornings is treating the exercise as a movement and not as a muscle builder/strengthener. When it’s used as a movement, form is usually thrown out the window, and weight is all that matters. This is not a good idea.
Assistance Work #4: Periodization Bible by Dave Tate This pattern of assistance work is inspired by an article Dave Tate wrote called The Periodization Bible, Part I. This is the piece that launched a thousand box squats, speed benches and good mornings, but very few deadlifts. That was a joke. Day 1 Military Press (5/3/1) Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) 50 Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 2 Deadlift (5/3/1) Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise) Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats) Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) Day 3 Bench Press (5/3/1) Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 4 Squat (5/3/1) Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning) Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats) Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) You can change exercises however you see fit.
5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition by Jim Wendler