Inserting Ab work into Lifting Schedule

ChrisLindsay9

I'm starting a second cycle of 5/3/1 around lifts - and was looking for suggestions on where to fit in ab exercises? It's become apparent to me that I need to work on strengthening the core so that I can improve my lifts (particularly Squat). I can put lower back on my Deadlift and Squat days, but not sure where to put the stomach work. Currently, I'm planning on sticking with the following lifting schedule:

Monday: Overhead Press + Shoulder/Tricep accessories
Tuesday: Deadlift + Upper/Lower Back/Hamstrings/Glute accessories
Thursday: Bench Press + Tricep accessories
Friday: Squat + Quad/Ham/Glutes/Lower Back

To those who incorporate isolation ab work, do you scatter them throughout the week or do you have a dedicated day? I was thinking I could do them on Sunday, but I'm currently using that day to work on form for some exercises like (Front Squat, Bench Press) and hitting the Biceps and Calves.

It's not a big deal, just wondering if any one had any strong opinions or preferences for me to consider. Thanks!

JNick77

For 5/3/1 I'm about 99.99% certain that Jim said to do Ab's after every session and even has some recommendations in the book. I do ab's after every session unless I'm completely torched; then I figure that I probably had enough core work anyway at that point.

DopeItUp

I do abs after every session as well (3x weekly).

Chief_Rocka

I do it on squat and deadlift day.

ilovedeadlifts

For 5/3/1 I'm about 99.99% certain that Jim said to do Ab's after every session and even has some recommendations in the book. I do ab's after every session unless I'm completely torched; then I figure that I probably had enough core work anyway at that point.

i need to start doing this. ive slacked hard on direct ab work, and when i do that for too long, i notice my squat starts to suck

JNick77

For 5/3/1 I'm about 99.99% certain that Jim said to do Ab's after every session and even has some recommendations in the book. I do ab's after every session unless I'm completely torched; then I figure that I probably had enough core work anyway at that point.

i need to start doing this. ive slacked hard on direct ab work, and when i do that for too long, i notice my squat starts to suck

Agreed. The one good thing I did pick-up from doing the Boot Camp classes is the Ab work, my ab's have gotten a lot better since I've incorporated that type of work into my ab training.

chrisdavey

Don't know if you'd consider it direct ab work but I do front levers every second session basically. That is my main core work these days.

FoxyMcDeadlift

I do front squats on deadlift day and that's about it. HLR are built into his triumvirate on dead day on one of his programmes in the book or maybe on tnation.

mideon_696

i do em every day. well every lifting day, well 3 out of 4. harder ab work on squat and deadlift day is the general idea. easier stuff on bench day(else come deadlift day i'm too sore, lol.)

ChrisLindsay9

i do em every day. well every lifting day, well 3 out of 4. harder ab work on squat and deadlift day is the general idea. easier stuff on bench day(else come deadlift day i'm too sore, lol.)

So you do find it worthwhile to do lighter ab work? I wasn't sure if there'd be a benefit.

Also, what's the distinction between harder ab work and easier stuff? More exercises? More sets?

scooterjay_wwis

I'm starting a second cycle of 5/3/1 around lifts - and was looking for suggestions on where to fit in ab exercises? It's become apparent to me that I need to work on strengthening the core so that I can improve my lifts (particularly Squat). I can put lower back on my Deadlift and Squat days, but not sure where to put the stomach work. Currently, I'm planning on sticking with the following lifting schedule:

Monday: Overhead Press + Shoulder/Tricep accessories
Tuesday: Deadlift + Upper/Lower Back/Hamstrings/Glute accessories
Thursday: Bench Press + Tricep accessories
Friday: Squat + Quad/Ham/Glutes/Lower Back

To those who incorporate isolation ab work, do you scatter them throughout the week or do you have a dedicated day? I was thinking I could do them on Sunday, but I'm currently using that day to work on form for some exercises like (Front Squat, Bench Press) and hitting the Biceps and Calves.

It's not a big deal, just wondering if any one had any strong opinions or preferences for me to consider. Thanks!

I am doing the StrongLifts 5x5 workout, and there is plenty of ab work included in the lifts.
The program calls for lifting 3 days a week. That being said... I do sit-ups and leg raises after every workout as kind of cool down exercise.

jlclabo

i try to add hanging knee raises, cable core twists, and ab cable curls to every workout. i super set them so it generally only adds about 10 minutes to my routine. i have noticed a definite increase in core stability for squats and deadlift, and a stronger more pronounced arch in my bench set up.

cajuntank

Running Madcow, so weighted sit-ups (use decline bench as personal preference) on heavy squat day, and non-weighted sets on heavy deadlift day.

girlie100

I do some ab work after every training session so 3x a week for me

tomcornhole

I did rack pulls the other day and that seemed to engage my whole core really well. I do them on DL day as an accessory to build grip strength.