1

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Why no 5/3/1 setup for pulls?

Answered on August 19, 2014
Created September 27, 2012 at 3:33 PM

Why does Wendler advise against setting up your pulls in 5/3/1 fashion? All the book examples, as well as logs I've seen, keep chinups and rows as a higher rep assistance only. Wendlers program has gotten me a 355 dead lift at 155 pounds, so I'm not complaining, just curious.

00c8eb3f6e6a1884216044ca29cf868a

on September 27, 2012
at 10:52 PM

Weighted chins are a great exercise, but they're not a substitute for benching...they work completely different muscle groups.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on September 27, 2012
at 05:30 PM

I would not remove bench press per se. I'd just do 5/3/1 chins on 5/3/1 bench days and 5/3/1 pullups on 5/3/1 press days

D8612a7c536e74f9855b70d8e97919b5

(1042)

on September 27, 2012
at 04:54 PM

This is exactly what I do. I substituted weighted chins for the bench press. I do dumbbell bench press and seated rows as assitance work on upper body-centric days. I think it makes more sense to have one push and one pull for both upper and lower body.

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1 Answers

1
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on September 27, 2012
at 04:25 PM

5/3/1 does have a setup for pulls. Deadlift and power clean. He reccomends doing 10 pullups/chins between every set of pressing movements if you want that.

If you're concerned about getting a heavy weighted pullup just program it like a regular 5/3/1 lift. Make sure that you calculate total weight vs just the added weight. For example I am approx 187 lbs and I do 5 with 65 lbs attached. The total weight is 252 for 5 and I could use that number to program with.

00c8eb3f6e6a1884216044ca29cf868a

on September 27, 2012
at 10:52 PM

Weighted chins are a great exercise, but they're not a substitute for benching...they work completely different muscle groups.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on September 27, 2012
at 05:30 PM

I would not remove bench press per se. I'd just do 5/3/1 chins on 5/3/1 bench days and 5/3/1 pullups on 5/3/1 press days

D8612a7c536e74f9855b70d8e97919b5

(1042)

on September 27, 2012
at 04:54 PM

This is exactly what I do. I substituted weighted chins for the bench press. I do dumbbell bench press and seated rows as assitance work on upper body-centric days. I think it makes more sense to have one push and one pull for both upper and lower body.

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