Just curious what everyones favorite assistance lift is for the 4 main lifts. For me itssquat- romanian deadliftsdeadlifts- zercher squatsbench- dumbell rowpress- close grip bench
what about everyone else?
Front SquatsStiff Leg DeadliftMore BenchingClose Grip Benching
Joker sets + First Set Last....not really assitance work but the combo is legit. I would say my favorite is dumbell rows, pull-ups, dips and side-bends. All supersetted during the big lifts.
Squat-paused squatBench-paused benchDeadlift-db row.....it would be ghr if I had access to one OHP- I've yet to figure out lol
Inverted rows should be a good match for OHP if you want to waste your traps. Terrible choice if you want an antagonistic move though haha.
Have you tried seated barbell military press? I recently started doing these after bench press and it provides a good way to perform a very similar lift to OHP yet you can overload the muscles/movement a bit.
Weighted ChinsWeighted DipsBB/DB RowsFront SquatRDLs
Front Squats, KB Swings, Dips, Pullups, Rows, Abs, Loaded Carries
Squats, pause squats and high rep squatsBench , close grip and pause repsDeadlifts, DB rowsPress, DB press and close grip bench
I finally have access to a prowler and am using for strength and ill probably end up using it on my squat or deadlift day but I'll give it a few cycles.
Thanks for the tips fellas.....I do inverted rows every once in a while on back day. I'll try to remember to do seated press today!
RDLs, Front Squat, Bent Row, Chins/Pull Ups, Incline Press
ChinupsDumbell RowsStiff legged Deadlifthigh bar close stance pause squat w/ heels elevated
Squat - Pause Squat
Bench - Pause Bench
Deadlift - Still looking for the magic bullet. Weak off the ground, so I'm experimenting with elevated speed pulls and paused front squats together
Press - DB Press
You should try deficits from 1 to 3 or 4 inches you can rotate the heights. Definitely helped me off the floor
What was your set/rep scheme and what intensity were you doing them at, if you don't mind me asking?
Figured I'd throw my two cents in here. I do all of my warm-ups and first two working sets from a deficit. I've noticed a huge improvement not only in my top set (which feels like such a short pull compared to the deficits), but also in my speed of the floor in general. On my squat days, I'll do sumo deadlift (although I was doing snatch-grip deadlift) for 3-5x3-5 at the "First Set Last" % for a given week.
Squat - Breathing paused squatsBench - Floor PressDeadlift - Doing more squatting, no jokePress - Single arm d'bell shoulder press
I would do my 65, 75, 85 sets from a 3 inch deficit amd my 70, 80 90 sets from a 1 or 2 inch drficit and my third week I would pull from the floor. My speed and strength off the floor greatly increased.
if you're like me (long torso, short legs), front squat with heels slightly elevated (or o-lifting shoes) are magic for improving strength from the floor. someone suggested pausing them, combining with speed pulls--good ideas.