Would you add assistance lifts?

Discussion in 'Strength & Conditioning Discussion' started by sambo fighter, Sep 13, 2005.

  1. sambo fighter

    sambo fighter Green Belt

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    I found two wave cycles that i like in powerlifting usa. These are for your big three.

    The first wave cycle
    Week 1 4x6 @ 65%
    Week 2 3x6 @70%
    Week 3 3x6 @ 75%
    Week 4 4x3 @80%
    Week 5 3x2 @ 85%
    Week 6 3x1 @ 90%
    Then you restart at week one. At that time you could adjust your poundages.

    The second wave cycle
    Week one
    1x5 @50%
    1x3 @60%
    1x2 @ 70%
    1x1 @ 80%
    1x5 @ 82.5%
    Week two
    1x5 @ 50%
    1x3 @ 60%
    1x2 @ 70%
    1x1 @ 80%
    1x1 @ 85%
    1x3 @ 90%
    Week three
    1x5 @ 50%
    1x3 @ 60%
    1x2 @ 70%
    1x1 @ 80%
    1x1 @90%
    1x1 @ 95%
    1x1 @ 100%

    So heres my question. Would you add assistance work on to the end of either of these routines? Thanks.
     
  2. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    YeS HOMO, ADD ASSISTANCE
     
  3. Sean S

    Sean S Brown Belt

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    Is this some kind of 3x3 routine?
     
  4. Aaron Howard

    Aaron Howard Guest


    Haha.

    Agreed.
     
  5. Duncon76

    Duncon76 Blue Belt

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    Some have 2 schools of thought on which is better. Some say do assistance work more than their main lifts, since this will help out with the main lifts. Others say one should do more of the main lift more often and either less or no ass work.???
     
  6. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    Duncon that's a good point to bring up.

    Personally I am a believer in doing a lot of the main lift an dnot much else. Lets take a deadlift day for example, say I go balls heavy on deads. That might be all I do. Sure I usually do romanian deads, rwos etc. as assistance, but if my main lift genuinely fries my ass, I'll just stop.

    ALso increasine volume/intensity on the main lifts at the expense of assistance has been good to me.

    Assistance is just that, assistance. It's gravy.
     
  7. Espo

    Espo Purple Belt

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    I do a full body routine 1-3 times a week and each lift is a at least a main lift or a variant, so there is no time or energy for assistance.
     
  8. Chad Hamilton

    Chad Hamilton Amateur Fighter

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    Correct.
     
  9. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    This is another linear periodized program?

    Cockysprinter, could you give me an example of a conjugative periodized program? Is that something only sprinters do? I want to get "Training for Speed" written by Charlie Francis, but that really has no relevance to me (since you don't run anywhere in an octagon). I already have "Training for Speed, Agility, and Quickness," but there's almost zero theory in that book- it's all drills.
     
  10. ObsceneJester

    ObsceneJester Banned Banned

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    Got to Urbans site for strength training 101.. it will help out alot..
     
  11. Urban

    Urban Savage Mystic

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    there's no doubt in my mind he's been there before. but thanks for the plug.

    Sambo, I'm interested in where this came from and whether (like somebody asked) it's a 3x3 routine. if it is, then in theory, no, I don't think you're not supposed to add assistance. If not, well it's really up to you anyways.
     
  12. Aaron Howard

    Aaron Howard Guest

    It came from an issue of PLUSA.
     
  13. Aaron Howard

    Aaron Howard Guest

    An example of conjugated periodization. It's called Westside.
     
  14. SpAzNeT

    SpAzNeT Blue Belt

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    you always have classic responses.. and yess I would add them
     

  15. Um, what?
     
  16. Sean S

    Sean S Brown Belt

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    3x3 routines use no assistance lifts. They are only comprised of the big three.
     
  17. hughes

    hughes Beltless Bum

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  18. anvar

    anvar Guest

    Ian King and Charlie Francis say that you sould not do more then 12-15 TOTAL sets in a work if you are natural (excluding controll drills, abs, grip) .
     
  19. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    That's cuz those guys are :eek::eek::eek::eek::eek::eek:s, pussies, and hargayners that think everybody has aids and can't make gains.
     
  20. Sonny

    Sonny Handsome Woman

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    Shit, I sometimes do that many sets for just my main lift.
     

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