T Nation

Assistance Exercises on the 4 Big Lifts


#1

I just read the article https://www.t-nation.com/training/how-i-added-100-pounds-to-my-deadlift-in-2-weeks . I don't expect to add 100 pounds to my deadlift any time soon but would like to eventually. I am trying to build a program based on Coach Thib's idea's and how he recommends putting a program together. Basically Monday - Overhead press and assistance, Tuesday - Squat and assistance, Thursday - Bench and assistance and Saturday- Dead and assistance. What I am looking for is people's favorite assistance exercises in each lift. What assistance exercises have people found to help them build their strength in each of these main lifts?

Thanks guys!


#2

Bench -> Paused bench, incline bench, close grip bench etc.
Deadlift -> Stiff-legged deads, Romanian deads, front squats and barbell rows
Squat -> Paused squats, front squats
Press -> Switching to seated pressing + dumbbell press

Choosing your assistance work boils down to what you actually need to accomplish to improve your lifts. In many cases, a secondary session of the same exact movement per week is great.