Love the assistance work during 5/3/1.
Jim Wendler's 5/3/1 strength program is one of the more popular powerlifting and strength building programs out there. Wendler claims it to be "the simplest and most effective training system to increase raw strength."
The 5/3/1 program focuses on the "four big lifts:" back squat, bench press, deadlift, and press. It is pretty easy to follow. Assuming you train 3-4 times/week, a training cycle is four weeks long, one day per lift plus supplemental exercises. In a nut shell, the first week you do 3 sets of 5 reps (3x5), second week: 3x3, and third week 1x5, 1x3, 1x1, where the last sets are all out effort sets, for max reps. The fourth week is a deload week where you do 3x5, at a light weight with no max reps on the last set.
The 5/3/1 program focuses on the "four big lifts:" back squat, bench press, deadlift, and press. It is pretty easy to follow. Assuming you train 3-4 times/week, a training cycle is four weeks long, one day per lift plus supplemental exercises. In a nut shell, the first week you do 3 sets of 5 reps (3x5), second week: 3x3, and third week 1x5, 1x3, 1x1, where the last sets are all out effort sets, for max reps. The fourth week is a deload week where you do 3x5, at a light weight with no max reps on the last set.
