dropping assistance lifts

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Capt_Apollo

Workout A
- squats, 5.3.1
- deads,5 sets of 10 reps @50%
- good mornings 3-5 sets of 10-15 reps

Workout B
- bench, 5.3.1
- ohp, 5 sets of 10 reps @50%
- power cleans, 3-5 sets of 10-15 reps

Workout C
- deads, 5.3.1
- squat 5 sets of 10 reps @50%
- sled push, 3-5 sets of 10-15 reps

Workout D
- ohp, 5.3.1
- bench, 5 sets of 10 reps @50%
- pull-ups, 3-5 sets of 10-15 reps

made some modifications, but i think this is what i'm going with myself for the triathlon season. need to keep things simple.

jacksonpt

Workout A
- squats, 5.3.1
- deads,5 sets of 10 reps @50%
- good mornings 3-5 sets of 10-15 reps

Workout B
- bench, 5.3.1
- ohp, 5 sets of 10 reps @50%
- power cleans, 3-5 sets of 10-15 reps

Workout C
- deads, 5.3.1
- squat 5 sets of 10 reps @50%
- sled push, 3-5 sets of 10-15 reps

Workout D
- ohp, 5.3.1
- bench, 5 sets of 10 reps @50%
- pull-ups, 3-5 sets of 10-15 reps

made some modifications, but i think this is what i'm going with myself for the triathlon season. need to keep things simple.

Nice. You have a sled? I want one of those vests/harnesses for pulling weight behind you when running. I think that's my next purchase.

Capt_Apollo

Workout A
- squats, 5.3.1
- deads,5 sets of 10 reps @50%
- good mornings 3-5 sets of 10-15 reps

Workout B
- bench, 5.3.1
- ohp, 5 sets of 10 reps @50%
- power cleans, 3-5 sets of 10-15 reps

Workout C
- deads, 5.3.1
- squat 5 sets of 10 reps @50%
- sled push, 3-5 sets of 10-15 reps

Workout D
- ohp, 5.3.1
- bench, 5 sets of 10 reps @50%
- pull-ups, 3-5 sets of 10-15 reps

made some modifications, but i think this is what i'm going with myself for the triathlon season. need to keep things simple.

Nice. You have a sled? I want one of those vests/harnesses for pulling weight behind you when running. I think that's my next purchase.

my gym has a sled, and an indoor turf area. the drawback is that the turf is maybe 10-15 yards tops.

i might get a weight vest for running too.... hmmm.

jacksonpt

I don't see why you think you're giving up assistance lifts. That is almost exactly what I do. It's an awesome progressive training regime.

I've always believed that the best way to get better at something is to do it. Want to be a better runner? Run more. That kind of thing.

But I wasn't sure how well that mentality applied to lifting. How much progress can you see in your bench simply by benching? At what point, if any, does the lack of lat and shoulder work, etc become a limiting factor?

SideSteel

I don't see why you think you're giving up assistance lifts. That is almost exactly what I do. It's an awesome progressive training regime.

I've always believed that the best way to get better at something is to do it. Want to be a better runner? Run more. That kind of thing.

But I wasn't sure how well that mentality applied to lifting. How much progress can you see in your bench simply by benching? At what point, if any, does the lack of lat and shoulder work, etc become a limiting factor?

That's going to vary so much from person to person in my opinion. For example does someone have a muscular weakness or imbalance that is slowing progress? Is it technique? Is it programming?

I've made some minor technical improvements on my bench but I also made some significant programming changes and my bench went up. I also feel a hell of a lot stronger even though numerically it was a small increase. I attribute it to programming in my case. I'm benching at higher frequency (3xweek).

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jacksonpt

I don't see why you think you're giving up assistance lifts. That is almost exactly what I do. It's an awesome progressive training regime.

I've always believed that the best way to get better at something is to do it. Want to be a better runner? Run more. That kind of thing.

But I wasn't sure how well that mentality applied to lifting. How much progress can you see in your bench simply by benching? At what point, if any, does the lack of lat and shoulder work, etc become a limiting factor?

OHP is assistance to bench. But, if you weaken on Bench, it's time to add something in that will help with that. But, if you progress just doing your routine, then it shouldn't matter. It's just something you have to feel out.

Since it's seasonal for you, I wouldn't think it would be too big of a deal.

That's pretty much what I was thinking - the lifts compliment each other to some degree. And since I'm not a "serious lifter", I probably have more leeway than some. If figure if SS and SL are good programs with just the core lifts, then I probably am too.

jacksonpt

That's going to vary so much from person to person in my opinion. For example does someone have a muscular weakness or imbalance that is slowing progress? Is it technique? Is it programming?

I know there are a lot of variables... I was just hoping for some general thoughts/comments based on the average lifter with fairly typical goals.

Considering programs like SS and SL are built on the key lifts, and guys like wendler say point blank to limit assistant work to focus on the big lifts, I guess an average lifter like myself is probably fine if I don't do lat pull downs, curls, lateral raises, leg press, calf raises, etc.

SideSteel

That's going to vary so much from person to person in my opinion. For example does someone have a muscular weakness or imbalance that is slowing progress? Is it technique? Is it programming?

I know there are a lot of variables... I was just hoping for some general thoughts/comments based on the average lifter with fairly typical goals.

Considering programs like SS and SL are built on the key lifts, and guys like wendler say point blank to limit assistant work to focus on the big lifts, I guess an average lifter like myself is probably fine if I don't do lat pull downs, curls, lateral raises, leg press, calf raises, etc.

It's a matter of context.

For example, do I think someone could potentially get a better physique (or should I say, a better physique in fewer months/years) by incorporating additional isolation work to a basic barbell program? Yes.

But it takes more time. In terms of efficiency, basic barbell training on a progressively demanding program will take care of a large portion of progress, IMO.

jacksonpt

One last update for a while, just in case anyone cares.

I'm through my first cycle (deloading now). This last week has been really brutal - 5/3/1 + 5 sets @ 10 reps is pretty rough. But it's supposed to be, so I'm good with it. I do find myself more apt to skip the 3rd lift because I've got nothing left, but otherwise the routine kicks *kitten*... I really dig it. I set 2 PRs this week (bench and RDL), so I must be doing something right.