Early intermediate assistance exercises

[Sean Plant]

After finishing LP I’m planning on transitioning into a 4 day split routine as described in the book.

Ive looked through the books at assistance exercises and was wondering what would be a good choice for bench & press assistance.

I’m thinking of adding pin presses but not really sure what to start with for the bench. I’d assume Dips, close grip or paused benches would be a good choice. Does anyone have any recommendations?

[Mark Rippetoe]

Depends on the part of the ROM that needs the assistance.

[Sean Plant]

For the press it’s forehead height and above and the bench is in the middle.

[Dillon Spencer]

I had the same sticking points as you, and recently added pin presses and CGBP to my 4 day split. Just my personal experience, but I feel like they helped me get things moving again. I have dips in there too, but it's mostly because I've always liked them.

[Sean Plant]

I had the same sticking points as you, and recently added pin presses and CGBP to my 4 day split. Just my personal experience, but I feel like they helped me get things moving again. I have dips in there too, but it's mostly because I've always liked them.

Thanks for sharing. How did you start off with pin presses? 3x5?

[Mark Rippetoe]

Practical Programming for Strength Training | The Aasgaard Company

[Sean Plant]

It says use 3 to 10 reps, but doesn’t say how many sets.

[Dillon Spencer]

Thanks for sharing. How did you start off with pin presses? 3x5?

I've been trying out an 8/5/2 scheme on my upper body lifts for the last few months, so I do 3x3 pin presses after my bench on one day, and 3x5 CGBP after my presses the other day. Sometimes I pin press both days depending on how much time I have and what equipment is available. Basically:

Press day: Press, CGBP, Dips
Bench day: Bench, Pin press, Incline

My press and bench are hardly impressive, but I've recently been hitting old PRs for sets across with plenty of gas in the tank, and setting new ones pretty easily. I've even dropped a few pounds while doing it. Again, just my experience. YMMV.

[Mark Rippetoe]

It says use 3 to 10 reps, but doesn’t say how many sets.

Yes, it does. I just read it. So does SS:BBT3 along with the instructions for the movements.

[Sean Plant]

Yes, it does. I just read it. So does SS:BBT3 along with the instructions for the movements.

I couldn’t find anything in PPFST. All I could find was in SS:BBT3 where it says reps can vary from 3 to 10, and sets across will beat your shoulders up. Just checked now. So what you’re saying is one set of 3-10?