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Assistance work

tgh1914
tgh1914 Posts: 1,036 Member
edited December 2024 in Social Groups
So I'm starting to stall out on my loading on squats, DLs, presses, etc. (the compound lifts). And I have been incorporating some auxiliary stuff, but not quite sure how to tell I'm choosing the right ones. How do you all figure out where your weaknesses are in order to then know what assistance work to do? Currently I throw in some RDLs, weighted pullups & dips, incline or decline bench, cable rowing, leg press but it's not really according to any plan. Just curious to see how you determine what to target & when? How do you know where your imbalances are?

Or any good reads on this?

Replies

  • taso42
    taso42 Posts: 8,980 Member
    I'm mainly replying as a bump. But I will add that I've introduced assistance for the first time this very week. I am doing Wendler's 5/3/1, and have chosen "The Triumvirate" program as assistance.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    This could help :)

    https://docs.google.com/document/d/1hR9hJ0YYPXyYqoSiYYjGWhHOdiupqPucu7A4R0tyNZs/edit


    For me, I can normally narrow it down to if I'm bad at one part of a lift or if I just need to get stronger all together e.g. I know I suck at about mid shin height for deadlifts so I've been doing some deadlifts while standing on blocks to help with the lower pulling.
  • tgh1914
    tgh1914 Posts: 1,036 Member
    This could help :)

    https://docs.google.com/document/d/1hR9hJ0YYPXyYqoSiYYjGWhHOdiupqPucu7A4R0tyNZs/edit


    For me, I can normally narrow it down to if I'm bad at one part of a lift or if I just need to get stronger all together e.g. I know I suck at about mid shin height for deadlifts so I've been doing some deadlifts while standing on blocks to help with the lower pulling.
    ^^^ Good document there Chris!
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I'm mainly replying as a bump. But I will add that I've introduced assistance for the first time this very week. I am doing Wendler's 5/3/1, and have chosen "The Triumvirate" program as assistance.

    this would be a great start.

    The top assistance excercises IMO are pullups, rows, good mornings, pushdowns, hanging leg raises, glute ham raises, and sled drags. i pretty much stick to them.

    as far as pin-pointing your weaknesses, it just depends on the person. and it depends on where you're failing in your lifts.

    Bench:
    If you're weak off the chest on bench, work your shoulders and upper back.
    Weak at lockout, focus more on the tris.

    Deadlift:
    Weak off the floor......work on some deficit deads or speed pulls to get your rate of force production up
    Weak at lockout......pulls against bands or rack pulls etc
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