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After seeing many lifters, on here and in general, implementing high-rep assistance successfully and really liking it while training in Russia, I decided to include it in my training in the new year.
As my coach here put it, I am young and it's okay to want to look like a lifter. I also realized that I need to address getting stronger as much as getting more technically proficient right now.
I will probably include two sessions per week that will consist of a little technique work, work on the competition lifts for the f13-comp and then high-rep assistance.
The exercise selection is not fully done yet, but it might look like this:
Session A
SGDL
Press/Seated Press/Z-Press
1.25-squat/Split Squat
Kroc Rows
Curls+Tricep-Pushdowns (working on getting to the really heavy stack)
Death March
Heavy Ab-Work (with which exercises?!)
Grip
Session B
Push Press
Single Leg-Squats/RDL
Pendlay Row/Lying Row
Bench Press
Hypers/GMs
Shoulder-Isos (maybe plus a little chest isolation)
Farmers Walk
More Ab-Work
Am I missing out on anything? Keep in mind, I'm training for oly lifting, so many of the classic PL-assistance exercises won't do a lot for me.
My other big problem are the rep-ranges. I will of course use some kind of proper programming for SGDL and PP, but for the other exercises I have no idea. 5x5? 3x8-12? Supersets?
And I think, I'd also like to try John Kiefer's "Shockwave Method" ( http://www.dangerouslyhardcore.com/542/the-shockwave-protocols-1-0/ ) at some point. His stuff is top notch usually.
Thanks!
tl;dr: How do I get really, really yoked and jacked and all?
As my coach here put it, I am young and it's okay to want to look like a lifter. I also realized that I need to address getting stronger as much as getting more technically proficient right now.
I will probably include two sessions per week that will consist of a little technique work, work on the competition lifts for the f13-comp and then high-rep assistance.
The exercise selection is not fully done yet, but it might look like this:
Session A
SGDL
Press/Seated Press/Z-Press
1.25-squat/Split Squat
Kroc Rows
Curls+Tricep-Pushdowns (working on getting to the really heavy stack)
Death March
Heavy Ab-Work (with which exercises?!)
Grip
Session B
Push Press
Single Leg-Squats/RDL
Pendlay Row/Lying Row
Bench Press
Hypers/GMs
Shoulder-Isos (maybe plus a little chest isolation)
Farmers Walk
More Ab-Work
Am I missing out on anything? Keep in mind, I'm training for oly lifting, so many of the classic PL-assistance exercises won't do a lot for me.
My other big problem are the rep-ranges. I will of course use some kind of proper programming for SGDL and PP, but for the other exercises I have no idea. 5x5? 3x8-12? Supersets?
And I think, I'd also like to try John Kiefer's "Shockwave Method" ( http://www.dangerouslyhardcore.com/542/the-shockwave-protocols-1-0/ ) at some point. His stuff is top notch usually.
Thanks!
tl;dr: How do I get really, really yoked and jacked and all?