Wendler's 531 - which assistance?

[MarcFraz1]

Hi guys,

I am curious as to what assistance you are all doing with regard to Wendlers 531.

I am currently on DB, and looking to gain size. I am in my 2nd week of Wendler's 531 and following the assistance used by Matt Ogus, which can be found here:

http://www.simplyshredded.com/rising...edded-com.html

I have seen Wendler's own bodybuilding type of assistance, but he incorporates Deadlifts with Back exercises. Now, legs are a particular weak point of mine, so I have upped the volume to 2x/week as per Matt Ogus's assistance.

I am not a beginner with regard to training (5 years experience).

My push lifts aren't all that strong (I blame it on long limbs!):
Squat 1RM = 125kg, Bench 1RM = 90kg + Military 1RM = 60kg.
However, my deadlift is strong (again due to long limbs!) 1RM = 210kg.

My bodyweight is currently 77kg and I am looking to add at least 6kg over the next 10 months or so.

Any help would be greatly appreciated!

Marc

 

[blubbard]

Hi guys,

I am curious as to what assistance you are all doing with regard to Wendlers 531.

I am currently on DB, and looking to gain size. I am in my 2nd week of Wendler's 531 and following the assistance used by Matt Ogus, which can be found here:

http://www.simplyshredded.com/rising...edded-com.html

I have seen Wendler's own bodybuilding type of assistance, but he incorporates Deadlifts with Back exercises. Now, legs are a particular weak point of mine, so I have upped the volume to 2x/week as per Matt Ogus's assistance.

I am not a beginner with regard to training (5 years experience).

My push lifts aren't all that strong (I blame it on long limbs!):
Squat 1RM = 125kg, Bench 1RM = 90kg + Military 1RM = 60kg.
However, my deadlift is strong (again due to long limbs!) 1RM = 210kg.

My bodyweight is currently 77kg and I am looking to add at least 6kg over the next 10 months or so.

Any help would be greatly appreciated!

Marc

I would do close stance low box squats for deadlift, and pause squats for squat. Wave 3x10, 3x8, 3x5 every three weeks.

 

[audix2359]

I do 5/3/1 and pretty much do the BBB template, I've swapped a few things out to address my specific weaknesses; been working great for me.

 

[cvictorg]

Adelfo Cerame: Wendler 5, 3, 1 for Wheelchair Bodybuilders, Eating for Size, 6lbs More + Photos '11 vs. '12 Off-Season - SuppVersity: Nutrition and Exercise Science for Everyone