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Thread: lower body assistance

  1. #1
    Senior Member DontTakeEmOff31's Avatar
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    lower body assistance

    Was curious how everybody structures their lower body assistance work, I'm trying to learn more about it. For the longest time I would do Squat or Deadlift, then an iso-lateral leg exercise, hamstring exercise, then glutes.

    How do you guys choose sets / reps? Thats my biggest problem with assistance. I tend to always want to go too heavy or set the bar too high and end up missing what I should be doing.
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  2. #2
    Moderator joey54's Avatar
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    Right now I do squats, deadlifts, and sumo stance good mornings. Abs the other two training sessions of the week.


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  3. #3
    illinois fattest lifter theBarzeen's Avatar
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    A lot of my programming depends on how my body is holding up and how close to a meet I am.

    If I'm healthy or just a ways out from a meet I'll do my heavy geared squat and pull on Saturday, then go back on Sunday and do lighter, high rep box squats ( raw), pause squats, deficit pulls, rack pulls, and GHR.

    If I'm feeling slow or my hips are shot I'll sub in box jumps and/or prowler pushes and drags.

    I should probably start doing some sort of calf work because they look teeny tiny.......
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  4. #4
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    Honestly, it's assistance work. It's really simple. 3-5 sets of 10. Go!

  5. #5
    Senior Member DontTakeEmOff31's Avatar
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    Quote Originally Posted by RhodeHouse View Post
    Honestly, it's assistance work. It's really simple. 3-5 sets of 10. Go!
    That's the approach I've been taking lately.

    Quote Originally Posted by theBarzeen
    A lot of my programming depends on how my body is holding up and how close to a meet I am.

    If I'm healthy or just a ways out from a meet I'll do my heavy geared squat and pull on Saturday, then go back on Sunday and do lighter, high rep box squats ( raw), pause squats, deficit pulls, rack pulls, and GHR.

    If I'm feeling slow or my hips are shot I'll sub in box jumps and/or prowler pushes and drags.

    I should probably start doing some sort of calf work because they look teeny tiny.......
    I do the same when I feel beat up, usually when my lower back is really sore I'll use drags or pushes.
    Best Gym Lifts:
    475 - 315 - 585

    Best Meet Lifts (220 Raw)
    435 - 295 - 555 (1285)

  6. #6
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    I have two days. My heavy days and my light ter days. I alternate the two. On my heavy days I do Squats, Dls and block pulls. Thats it. On my lighter days in between I only squat, I skip Dls and then I pick 2-3 asst lifts and do 3 sets of 8 each in ascending fashion.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
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    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

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    1050, 840, 715. Total: 2605

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