Specialized Exercises vs Accessory Work

[ndrwdslv]

I'm not sure how to approach the subject, which should be an indicator that I shouldn't worry about this just yet, but here it goes..

At what point do you guys start including specialized exercises, for example, squats/bench from pins or rack pulls/deficit deadlifts? Do you replace accessory work with those, or do you keep doing accessory work too..

For example, I was thinking of doing Good Mornings and Back Extensions to work my hamstrings in order to help coming out of the hole.. Bench press, replace something like db chest press/tricep work with bench press from pins?

[BendtheBar]

For the first several years lifters should pretty much be building their bases using the staples. Once they have a few years in, have built muscle and strength, and are starting to see their weaknesses, then it's certainly ok to start playing with variations.

One of the problems though is that variations are often seen as magical, and inserted at the expense of overall strength, or exercises that may be more beneficial in the long run. Because of this, you want to make sure you keep a solid base.

For example, we often see 225 pound squatters turn to hardcore assistance work when squats get tough. What they really need is more squats, and perhaps a focus on more overall strength building on the basics - quads, hamstrings, etc. They might also need more frequency rather than different exercises.

Where are your lifts right now, and how much have they moved the last 6 months?

Regarding pin bench presses, I am not a fan. They force an awkward groove, among other things. I'd rather see you do board work, which uses a more natural groove and a soft chest touch.

[ndrwdslv]

Squat // 135lbs -> 210lbs
Barbell Bench Press // 135lbs -> 185lbs
Barbell Overhead Press // 95lbs -> 115lbs
Deadlift // 175lbs -> 285lbs

Obviously I'm still getting the noob gains, but I am starting to slow down.

Squat, having trouble coming out of the hole.
Bench, having trouble coming off the chest.
OHP, no issues, just gotta keep working at it.
DL, having trouble initiating, after that it's all good.

[BendtheBar]

I just looked at your log. I think your Wendler's setup is very good except you need more squats. I would dump the good mornings for more squats.

I would probably ride that template as long as you can, because it;s a good one. When it fails, re-assess then.

[IainK]

As a powerlifter I do very little outside my main lifts. Maybe a one varient or two during a block of work. Simply squat, bench and deadlift a good 95% of the time across the year.. I dont really do any supplementary lifts atm either.

I will do extra mobility work during the week.

[J_Byrd]

I actually just talked about this question on my vlog. Here is the link. I will check your log and leave you some personal advice.

[ndrwdslv]

Thanks guys, definitely helps! And J_Byrd, subbed!

[Shorts]

Also if you're not doing so already. Pausing in the hole and pausing on your chest will help address those weak points as well. You will have to lower the weights to start but it will help you get better.

[ndrwdslv]

I don't do a 3-sec pause, but I do "embrace" the bottom/hole and try to be explosive. (muscle elasticity response or whatever it's called)
I'm actually looking forward to 5/3/1 because I'll be dropping the weight for a couple months which will allow me to work on speed/explosiveness.

[Fazc]

Originally Posted by ndrwdslv

... I do "embrace" the bottom/hole

tee hee!