Accessory Movements? Periodization? Talk to Me

[iBrowse]

This is a thread where I am curious/interested in your training methodologies (@The ADD and others who do powerlifts regularly...)

How do you increase your strength in these lifts?

How frequent do you preform these lifts?

What system do you use (5x5? LEGIT Bulgarian?)

Do you do accessory workouts to assist in increased performance towards these big lifts? How often? What do you do?

I'm at a point where I have seen the benefits of following some methodology although I'll be honest and say that its just something that works for me and as such, I think that wholeheartedly adopting a program will do wonders for me.

I still love weight lifting but to be honest I don't know the last time I did a bicep curl.

 

[iBrowse]

@ocmfII for input as well

 

[TLR Is Mental Poison]

I dont powerlift but I study it

2 biggies I've seen.... obviously train to the lifts.... 1 way I see people do that is with a lot of variations. So if you want to up your squats, do pin squats, front squats, maybe even some leg press

2nd thing is managing volume.... generally I don't see people training much higher than ~75% of their max. 65-70% is probably the sweet spot varying reps as needed.

 

[iBrowse]

I dont powerlift but I study it

2 biggies I've seen.... obviously train to the lifts.... 1 way I see people do that is with a lot of variations. So if you want to up your squats, do pin squats, front squats, maybe even some leg press

2nd thing is managing volume.... generally I don't see people training much higher than ~75% of their max. 65-70% is probably the sweet spot varying reps as needed.

Exactly. The accessories are key so I do hit the leg press after squats and as far as my percentages...I typically fluctuate between them for the varying the rep ranges.

With that said I’ve hardly front squatted, theres an old powerlifting coach from Ghana ay my gym who just starred trying to put me on last week. I’m not feeling it but that’s probably expected for someone starting out on it.

 

[TLR Is Mental Poison]

I was fukking with front squats in 2016. They were OK for the weight I was doing but I never got comfortable with them. Bushed them simply because I didn't have the time but I'm sure with more time I could get them like anything else.

But yea, seems like lots of volume, lots of variation, and low intensity is the key.

 

[-G$-]

Honestly I’ve been working out at a Crossfit gym the last year and a half. Almost everything I do is programmed by the owner / head coach. He’s brilliant. And I’ve been really fortunate to make a ton of progress in a short period of time. I don’t necessarily understand all the science behind his programs but I do know they work.

I’m happy to post some of the wods in this thread if you’d like to see what I’ve been doing.

 

[iBrowse]

Honestly I’ve been working out at a Crossfit gym the last year and a half. Almost everything I do is programmed by the owner / head coach. He’s brilliant. And I’ve been really fortunate to make a ton of progress in a short period of time. I don’t necessarily understand all the science behind his programs but I do know they work.

I’m happy to post some of the wods in this thread if you’d like to see what I’ve been doing.

By all means...ironically I found this video an hour ago and the guy said that his CrossFit coach has him on an effective program.

 

[-G$-]

By all means...ironically I found this video an hour ago and the guy said that his CrossFit coach has him on an effective program.

I mean, right now I’m looking pretty good, feeling great, having great workouts 6 days out of 7 consistently. I don’t care if it’s called “CrossFit” or whatever. It’s just know it’s working for me.

This was my fav day of the week...

Spoiler

 

[iBrowse]

I mean, right now I’m looking pretty good, feeling great, having great workouts 6 days out of 7 consistently. I don’t care if it’s called “CrossFit” or whatever. It’s just know it’s working for me.

This was my fav day of the week...

Spoiler

I always wanted to get my vertical up

Naturally we do what works and build upon that. I’m liking my 4-5 days on while incorporating power movements first and accessory work second during each session. Back and shoulders...chest and legs. The only part I’m trying to figure out are 1 RMs. Ever since my belt blew up I’ve been working with my raw strength so it’ll take some time to figure it out. I do like that nothing has changed too much though.

 

[-G$-]

My breh just put a nice little setup in his basement. Got it in this afternoon...



A) 20 min to work up to a 5RM bench press

*hit 255#

B) 20 min to work up to a 5RM back squat

*hit 295#

C) 4 rounds for time:

10 pull ups
10 deadlifts @ 225#
15 box jump overs @ 24”
500m row

*17:49

 

[iBrowse]

That’s all feasible for me...except the box jumps @ocmfII

 

[The ADD]

The Simple Deadlift Program | T Nation

 

[-G$-]

Today’s closer was

“Neo”
For Time:
15 C&J @ 155#
20 burpees
400m run

 

[iBrowse]

Today’s closer was

“Neo”
For Time:
15 C&J @ 155#
20 burpees
400m run

You said 6 days a week? If I reduce the weight I may just try this .

 

[-G$-]

You said 6 days a week? If I reduce the weight I may just try this .

Yeah I’m guaranteed Mon - Fri 6am because I have no excuse to not go before work everyday. Saturday’s I do Olympic lifting class and sometimes stay for the wod after. If I skip Saturday wod I sometimes pop in Sunday during open gym. Sunday crew is a lot of fun. I def average about 6 days a week though.