Upper body pull as an "accessory"

docktorfokse
docktorfokse Posts: 473 Member
in Fitness and Exercise
5/3/1 doesn't seem to be a routine often discussed here, but hopefully someone can help with the rationale. Most routines I see are centered around the four major movements, upper and lower body push and pulls. But since 5/3/1 is based on press, bench, squat, and deadlifts, it has lower push/pull and two upper pushes, plus whatever accessory lifts you do. Obviously you can just add a day for rows, but is there any reason to relegate the upper body pull to accessory work in a strength routine?

Replies

  • spartacus69
    spartacus69 Posts: 235
    I think Wendler (5/3/1 guru) views upper back exercises (rows, etc.) as complementary to the more traditional power-lifting bench press. At least that's how I interpret what he wrote here:

    http://www.elitefts.com/documents/upper_back_for_the_bench.htm

    Hope that answers your question.
  • victoria4321
    victoria4321 Posts: 1,719 Member
    I think Wendler (5/3/1 guru) views upper back exercises (rows, etc.) as complementary to the more traditional power-lifting bench press. At least that's how I interpret what he wrote here:

    http://www.elitefts.com/documents/upper_back_for_the_bench.htm

    Hope that answers your question.

    I took it like this when I read it too. I also believe he's just focusing on what the actual power lifting movements are. I think he just threw in the overhead press because its an old school powerlifting move too.
  • docktorfokse
    docktorfokse Posts: 473 Member
    The link seems to not want to work for me, but I see what you two are saying. Makes sense considering his background.
  • victoria4321
    victoria4321 Posts: 1,719 Member
    i know some people do an upper body pull on a separate day if you want to do something like that. I've seen people use weighted pull ups with the 531 format that way.

    I'm not strong enough for that to matter anyway lol so I just do rows and pull ups as accessory work.
  • JNick77
    JNick77 Posts: 3,783 Member
    The link seems to not want to work for me, but I see what you two are saying. Makes sense considering his background.

    I did 5/3/1 for a while, liked it, and got some good results from it. His recommended splits are good and the accessory work options are actually really simple. I recommend buying his 2nd edition e-book because he completely lays out accessory work in there too. Basically keep it simple, something like:

    Bench Day: Bench Press (5/3/1), DB Bench Press 5 x 10, Chin-Ups 5 x 10, maybe some Kroc Rows 2 or 3 sets of 20+ reps
    Squat Day: Squat (5/3/1), Lunges 5 x 10, Good Morning 5 x 10, ab's
    OHP Day: OHP (5/3/1), Dips 5 x 10, Chin-ups 5 x 10
    Deadlift Day: DL (5/3/1), Bulgarian Split Squats 5 x 10, Romanian Deadlifts 5 x 10, Ab's

    It's really pretty simple.

Categories