5/3/1 Week 4

[kyle21b]

Right, i'm coming to the end of my first cycle on Wendler's 5/3/1 and I know that I will be deloading the core 4 lifts. What I need advice on is what to do with my assistance exercises. I haven't followed a set of assistance, more come up with my own (check the training journals where it is all down there) and was wondering whether anyone who has completed this cycle deloaded completely or just on the main four?

Cheers

[fctilidie]

Deload everything.

[dope540]

Do the deload as prescribed by wendler: drop all assistance. The four main kifts drop down to 50%

[kyle21b]

Yeah my main lifts will be dropped massively. With assistance, shall i drop volume aswell as weight? At the moment i tend to do 3 sets, so shall I keep 3 or just do 2 sets, high(ish) reps?

[fctilidie]

Just make sure everything is much lighter. Keep the sets the same if you like, just use about 50-60% of what you normally do.

[LiE]

Yep, I'm doing my deload next week and all accessory exercises will be light, which will allow me to get things done quicker. I'll then use the extra time to do some mobility/stretching.

[echelon101]

Look up mike robertson he has some good circuits. You could also work on your core stability, which can be tough in itself.

[Dolphinski]

I just drop main lifts to 40, 50 and 60% for 5 reps each and just do 3 accessory sets instead of 5 for each accessory. However you want though as long as it's a relatively light week.