When/If to add in Accessory Lifts?
yecatsml
Posts: 180 Member
(cross post from fitness)
I am just about done with week 3 of Stronglifts and love it. I had my first stall last night on OHP. Did 5/5/5/4/2. Those last 2 were a total struggle. I know this is the lift that people seem to progress the most slowly on, and shoulders have always been my weak area.
Would anyone suggest adding accessory lifts to help? I'm new to this, but would something like upright row or lateral raises on the same day (alternate day?) help? I only did a 2.5 lb increase this week instead of 5. All my other lifts I have been going up the prescribed 5 (or 10 for DL) and have been OK so far.
I was just going to use the same weight next week for OHP and see what happened, but wanted to ask about accessory lifts and if there were specific ones anyone more knowledgeable than me would suggest
I am just about done with week 3 of Stronglifts and love it. I had my first stall last night on OHP. Did 5/5/5/4/2. Those last 2 were a total struggle. I know this is the lift that people seem to progress the most slowly on, and shoulders have always been my weak area.
Would anyone suggest adding accessory lifts to help? I'm new to this, but would something like upright row or lateral raises on the same day (alternate day?) help? I only did a 2.5 lb increase this week instead of 5. All my other lifts I have been going up the prescribed 5 (or 10 for DL) and have been OK so far.
I was just going to use the same weight next week for OHP and see what happened, but wanted to ask about accessory lifts and if there were specific ones anyone more knowledgeable than me would suggest
0
Replies
-
For shoulders you could try Arnold press or DB shoulder press. Basically more pressing is going to help you get better at OHP. I would do them on the same day and maybe add them to your bench press day as well, as long as your OHP and Bench days are far enough apart where you can recover, just watch your volume and don't train to failure. Here are a couple of options for how you can progress:
3x8 - >4x8 -> 5x8 -> increase weight and repeat
3x8 -> 3x10 -> 3x12 -> increase weight and repeat
Personally I like the 1st progression better. Start light, sometimes a step back will help you take two steps forward.0 -
I don't see an upright row or lateral raises having any carryover to your pressing strength honestly.
Some DB pressing variation may be the way to go for assistance. I like DB incline presses a lot.
If you're stalling on SL, I'd suggest Madcows 5x5. Instead of 5 sets of the same weight, it ramps up to a heavy set of 5. I feel like you can progress longer on it, and it makes more sense to me.0 -
I do seated dumbbell shoulder press and incline dumbbell bench as accessory lifts for this and I also do 5x10xmy highest warm up weight after I hit my max for the day. Gets the heart rate up nicely too. I feel like that gives my strength solid ground to stand on. I can look back and say yeah I can only do 50 OHP, but I can also follow that with 50 reps @30/350
-
First reset by dropping the weight by 10%. The build back up doing 3x5.
Next stall do it again.
3rd stall, re-evaluate.0 -
I do a push press and slowly let the weight down. I suppose similar to a negative pull up.0
-
I don't see an upright row or lateral raises having any carryover to your pressing strength honestly.
x2 ↑0
