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Would you add assistance lifts?

sambo fighter

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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.
 
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.???
 
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.
 
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.
 
CarnalSalvation said:
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.

Correct.
 
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.
 
sambo fighter said:
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.


Got to Urbans site for strength training 101.. it will help out alot..
 
ObsceneJester said:
Got to Urbans site for strength training 101.. it will help out alot..
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.
 
Urban said:
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.

It came from an issue of PLUSA.
 
Madmick said:
Cockysprinter, could you give me an example of a conjugative periodized program? Is that something only sprinters do?

An example of conjugated periodization. It's called Westside.
 
Urban said:
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.


Um, what?
 
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) .
 
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.
 
anvar said:
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) .

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