For 4 cycles this will be my assistance exercises. This is what I have been doing the last 3 weeks. I used this template as framework to figure out what I was going to do:
I'll be doing chin ups on Mon/Fri in between squat sets and pressing sets. Aiming for 50 total per each workout.
Nutty, thanks for the kind words and checking in on me man.
Regarding assistance work. Personally, anymore I normally don't treat my assistance/accessory work as stuff to help the main lift. I usuallly have two parts to my training-- strength work-- then bodybuilding stuff (to look better)-- and then exercises to keep me functionally balanced (such as doing pulling to keep my shoulders healthy). I've never really seen much difference in say my squat, from doing assistance work. Only when I focus on just squatting do I really see results directly in my squats. Same goes for benching or deadlifting.
I know a lot of powerlifters are big on assistance work, but that is just my experience. Obviously, you need to try it all, give it time and see what works for you as a lifter. I have trained with lifters that do both as well. So, remember, another person could say that you need to do assistance work to help build a lift and be equally correct. I'm just giving you something else to think about.
However a perfect example for what I have experienced is when I could high bar squat 440, I was squatting 5 days per week and doing absolutely nothing else for my squat. When my bench finally broke 300, I was benching 3 days per week. Again, not saying this is law or anything, but it is what I have experienced and see little benefit in assistance work to build a lift unless you have some glaring issues which then turns it into some type of balancing/physical therapy type work.
Yo I appreciate the insightful response man! I do agree with your points though. I don't think I have any "glaring" weakness, since I'm weak all over lol. You know bro, after looking carefully through your log, I see you don't do anything crazy but have tremendous results. You literally do squat, press, pull, assistance, abs. 5-6 exercises each day. Obviously you've busted your ass, but I think it also goes to show you don't need much in terms of variation to be effective. You got me thinking maybe I am trying to major in the minors a bit. I'm thinking if I do more volume for my main lifts and cut back on some assistance that maybe that's all I need.
What do you think?
-Back Squat 5/3/1 Pyramid AMRAP
-Bench Press 5/3/1 Pyramid AMRAP
-Kroc Rows 5xF
-Clean Pull 5/3/1
-Chest Supported Rows 5x5
-Front Squat 5/3/1 Pyramid AMRAP
-Overhead Press 5/3/1 Pyramid AMRAP
-Barbell Row 5x8
*I'd be doing chins/pullups in between pressing/squatting.
*I'd also be playing basketball 2x a week for about 1-2 hours each.
IF there is anything any of you see that feel like would be better assistance wise please let me know. I FULLY understand now that assistance exercises are just that, meant to assist the main lift. I just want to make sure I'm staying well balanced overall. I'm doing a lot of squatting, pressing, and pulling lol.
EDIT: This is the final split. I'll revisit this before I start my July cycle.