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What assistance exercises do you prefer for the big lifts?
What assistance exercises do you prefer for the big lifts?
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Bench Press: (realized i needed to work on lockout)
-pin presses -3,4 board press -Dips -CGBP Squats/Deadlifts: -GM -RDL -GHR -Pull Thru Since my upper back was weak -any type of row |
Bench => Close Grips, Overhead Presses & Heavy Rows
Deadlift => RDLs and Good mornings. Squats...I have weak hamstrings so anything for hammies. |
Im about the same as BTB, but I need to work on the Overhead Presses.
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Bench: OHP, Dips, CGBP
Squat: Front Squats Deadlift: Barbell Rows, Pull-ups, Power Cleans, Shrugs |
Squats and deads = Good mornings
Bench, I know this isn't really accessory work but something that helped me alot was doing some speed work. 8x3 with 2 sets being normal grip, next two being narrow grip, next two wide grip, and last 2 normal grip with 45 second rest between sets, with or without chains I guess. A few guys I workout with really like the tricep death as we call it. Take a 2 board, 3 board and 4 board. Have someone there with you and do as many as you can close grip bench, when you begin to fatique without stopping the other guy slips in the 2 board, when you tire he slips the 3 and so on until you can barely get it up on the 4 board. Use a percentage of your maxx that you think you can knock out a bunch with. I haven't gotten to try it yet but it looks intense. |
weighted pull-up, weighted dip (parallel bars), barbell/dumbbell row, good morning, barbell shrug, standing press, hanging pike
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Bench: OHP, close-grip bench (would say dips but I can no longer do those)
Squat: Kettlebell swings (srs), GHR's, Romanian DL's Deadlift: GHR's, Romanian DL's, Rows |
Squats: Box Squats, Reverse-Band Squats
Bench: Board Press, Rack Lockouts Deadlifts: Rack Pulls, Reverse-Band DL's, SSB Good Mornings |
Zerchers are really starting to grow on me.
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