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Need accessory ideas
I've decided on following my daughter powerlifting routine. Looks like this
Monday
Squat- 9×3@?/ 60 rest
Deadlift-6×6@?/90 rest
Bench-3×9@?/120 rest
Wednesday
Bench-9×3@?/60 rest
Squat-6×6@?/90 rest
Deadlift-3×9@?/120 rest
Friday
Deadlift-9×3@?/60 rest
Bench-6×6@?/90 rest
Squat-3×9@?/120 rest
My question is this. If I want to do an upper lower split Tuesday and Thursday with not big 3 lifts what would you guys recommend or what are your favorites.
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Where is her struggle points on bench?
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Well your sticking points but myself would not follow that routine due to the nerve system stress from deads and squats
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Her coach said he's had good results with clients using that. I thought the same thing with squat and dead but I'm not a coach. Bottom of the squat, off the floor with dead and bench is where ever my body says my weak point is going to be on any given day. Sometimes is bottom sometimes it mid.
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Originally Posted by
Dnewell2004
Her coach said he's had good results with clients using that. I thought the same thing with squat and dead but I'm not a coach. Bottom of the squat, off the floor with dead and bench is where ever my body says my weak point is going to be on any given day. Sometimes is bottom sometimes it mid.
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Ok you definitely need some glute bridges in there if squats are weak on the bottom. If the weight feels like it gets heavy soon ad you come out the hole then your core may be the weak point aswell so hit them well .
Single leg squats are also great for building stabilizers if you can't do them yet then do step ups.
For core make sure your doing stuff like single dumbell walks and planks as they will work the core for more stability then crunching exercises will.
For deadlifts stretching will help you get your bodys joints points in better position for lifting so make sure you stretch often .
For bench if you stick anywhere in the bottom half then your chest is usually the culprit.
Throw in some moderate weight wide grip spoto presses and db presses for a slight pause at the bottom with an explosive press up (yet controlled so no injury).
I always throw in speed work after a heavy workout on bench .
No sure how you could incorporate any of this but like i said that routine seems to much for heavy lifting . If your working heavy loads already id definitely speak to a few others about attempting that.
For the typical male frame in decent shape
200lb deads 3 days a week may be fine but 500 isn't if ya get what I mean .
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Originally Posted by
sky
Ok you definitely need some glute bridges in there if squats are weak on the bottom. If the weight feels like it gets heavy soon ad you come out the hole then your core may be the weak point aswell so hit them well .
Single leg squats are also great for building stabilizers if you can't do them yet then do step ups.
For core make sure your doing stuff like single dumbell walks and planks as they will work the core for more stability then crunching exercises will.
For deadlifts stretching will help you get your bodys joints points in better position for lifting so make sure you stretch often .
For bench if you stick anywhere in the bottom half then your chest is usually the culprit.
Throw in some moderate weight wide grip spoto presses and db presses for a slight pause at the bottom with an explosive press up (yet controlled so no injury).
I always throw in speed work after a heavy workout on bench .
No sure how you could incorporate any of this but like i said that routine seems to much for heavy lifting . If your working heavy loads already id definitely speak to a few others about attempting that.
For the typical male frame in decent shape
200lb deads 3 days a week may be fine but 500 isn't if ya get what I mean .
The 3 sets of 9 are supposed to be speed sets, 6x6 is supposed to be mid range with some pause reps, and 9x3 are heavy. I'll try and add those on "off days". Thanks for the input. Much appreciated
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So you're trying to add upper/lower days to a 3 day full body split? Little confused here. Generally an upper lower split will be 4 days with 2 days focusing on upper and lower each. If you want accessories, try overhead press, good mornings and rdls...you're gonna be so burnt by the 3 day full body split im not sure how you'll recover. Hopefully you're on a blast.
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Deficit deads id recommend if your sticking point is off the floor
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Dude, just go to a 3x a week push, pull, leg routine...do the main lifts followed by an accessory exercise for each body group...for example bench 1 day a week followed by a tricep movement...deadlift once a week with some pulldowns...squats and leg curls...I know it is simplistic but it is a good basic approach ...you can adjust your routine as you progress...
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