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.
Best Gym Lifts:
475 - 315 - 585
Best Meet Lifts (220 Raw)
435 - 295 - 555 (1285)
Right now I do squats, deadlifts, and sumo stance good mornings. Abs the other two training sessions of the week.
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Just get under the bar!
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.......
Meet PR's: 1008-750-750 - 2464
Gym PR's... don't count ... time to do another meet!
Honestly, it's assistance work. It's really simple. 3-5 sets of 10. Go!
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 Lifts unequipped
Best lifts Equipped
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