Assistance Lifts?

Training Powerlifting
1

Day one: Deadlifts
Deadlifts 5X5
two deadlift assistance exercises
BORs

Day Two: Bench
Bench Press 5X5
One bench press assistance lifts

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance

Thats the 5x5 routine I’m using at the moment, the only problem is that I don’t know what assistance exercises to do, so I have a few questions.

-Whats two good deadlift assistance exercises?

-Whats a few good bench press assistance exercises?

-SHould I be doing the assistance exercises at the same weight as my normal lifts?

-Should I be doing 5x5 of my assistance exercises like in my major lifts?

-Whats some good ham/quad assistance exercises?

2

Everything that helps the squat will help the deadlift, but since you only have one day dedicated to upper body, I would probably just stick with back work and rear shoulder work on deadlift day.

Pull-ups
V-bar pulldowns - You will want to target the rhomboids with this movement. To do that pull the handles apart as pull the weight down. You should feel it in your upper back if you are doing it right.
Face-Pulls
DB Cleans
ect…

Bench…I would do more than one movement.
Something for tris and something for shoulders.
Tris
Dips
Close Grip Lockout/Board Press
OH Pressing
DB presses

You can kill 2 birds with one stone by doing DB presses because they are basically close grip work.

Squat
Hamstring: SLDL/RDL GHR

I would also do heavy ab work every day or at least twice a week.

3

NOOOOOO…you should NOT do 5x5 on the accessory stuff. You WILL kill yourself if you do this.

4

[quote]Brisks wrote:
-Whats two good deadlift assistance exercises?
[/quote]

Reverse hypers, 45 back raises, any kind of heavy ab work, heavy back work

Board presses, jm presses, close grip bench, paused bench, oh pressing

Maybe, they need to be looked at seperately

You can for the second movement of the day, but I wouldn’t do it for anything after that. You can always give it a try though, everyone is different. Might work for you.

glute hams, SLDL, revers hypers, 45 back raises

5

For deads, I am partial to racks pulls, good mornings and heavy upper back work like barbell rows, shrugs, and pull-ups.

For bench, I am big on anything usign a closer grip (CG full range, CG off of boards, CG declines, etc.) and lighter back works (bent over lateral raises, pull downs, face pulls).

Play around with reps and weight. Sometimes, if I feel kind of weak and I do shitty on my main lift, I find I have a lot left in the tank to handle a lot of weight and volume on accessory lifts. Alternatively, if i blew my load on my main lift, I will probably not do much accessory work.

6

Cheers for the info.

Im going to do Jm press and pause press for my benching.

Stiff legged deadlifts for quad/hammstrings

Barbell rows and rack pulls for deads.

The only problem is after I’ve finished my main lift I always feel knackered and can’t lift much (especailly on bench press)