Ideas for Wendler Accessory Work - Circuit Style?

JenMc14
JenMc14 Posts: 2,389 Member
edited January 28 in Fitness and Exercise
I will finish my second Cycle of Wendler 5/3/1 this week. Today was my squat day, and I wanted to keep everything light since I have a 5K on Saturday. I did a circuit, and really loved it. So, I thought for my next round I'd add in more assistance work done in a circuit, and I'd like some suggestions for exercises to add in. I work out at home, so I only have a bench, small rack, bench and dumbbells (plate loadable). I am currently dead lifting light on my squat day, not its own heavy day, as a personal choice for now.

Here's what I've been:
Monday:
Bench
Flys, Bench dips with a plate in my lap

Wednesday:
Squat
Good mornings, deadlifts

Friday:
OHP
Bent over rows L raises

I currently do 3-5 sets of 8-10 reps of the accessory work, depending on the exercise. What are 2-3 exercises you'd add in to do circuits (on the accessory work only, the big lift would still be just that.)

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I'm on a similar program with a trainer now. Here are some of the accessories I do (alternating from week to week) with barbell, dumbbell, or bodyweight.

    Overhead Press
    Seated DB Shoulder Press, 30s (Front/Lateral/Rear Delt Dumbbell Raises), Bus Driver (not the core exercise but this: http://www.youtube.com/watch?v=MfFyeuweD70), sometimes do a little bit of tricep work here as well

    Bench
    DB Incline Press, BB Incline Press, Weighted Dips, Push-Ups (various versions)

    Squat
    Reverse Lunge with Barbell, Walking Lunges with Dumbbell, Split Squat with Dumbbell, Abs

    I know you said you combine Deadlift with Squat, but my accessory work on my Deadlift day
    Unsupported DB Row, Various DB and BB Shrugs, Various Pull-Ups/Chin-Ups
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