I like rack pulls, sldl and goodmornings. When I couldn't squat because of injuries, I did a ton lightweight of good mornings and pulled 633 at a meet and barely missed 666.
I want to switch my deadlift assistance from hyperextensions on non deadlift days for a bit, as my right calf feels mildly strained and bothers me during hypers. My programming is heavy deadlift, assistance, heavy SLDL, assistance, volume (SLDL o standard), assistance. Add weight, repeat. I pull every other workout but I am on a 1-on, 2-off so in actuality, I am pulling every 6th day. Sometimes, especially after volume, I will add an extra assistance day (or speed deads at 225#) and pull again on day 12. I want to add an assistance that isn't a squat or a deadlift variation. My SLDL heavy day was 415 X 5 and volume conventional DL day was 380 X 11, followed by 2 sets (X4, 5) at the same weight .
I was thinking light good mornings, bent or dumbbell rows. My YMCA doesn't have a GHR station. I program assistance as "finishers" after the end of the core workout so I can address conditioning at the same time.
Other suggestions?
Thanks.
Last edited by OZ-USF-UFGator; 09-11-2017 at 07:39 AM.
I like rack pulls, sldl and goodmornings. When I couldn't squat because of injuries, I did a ton lightweight of good mornings and pulled 633 at a meet and barely missed 666.
Which one of those assistance lifts do you suck at/hate the most?
Get better at that one. That's my favorite.
Standing on a 2"'board for SLDL sucks ass, so I do that.
Last edited by Bryan Dobson; 09-11-2017 at 09:09 AM.
I've been doing a lot of snatch grip deadlifts lately. Those seem to help my deadlift a lot. I also like BB rows and chin grip pulldowns for extra back work.
Im programming SLDL's as a main lift, alternating with conventional DL's. Looking for something light for non DL days.
Snatch grip could work, but I might have the potential to go too heavy for assistance/active recovery.
I read somewhere where Rip feels that good mornings are effective but aren't worth the risk to the back.
Could probably do a 3x10 of RDLs. I like RDLs for assistance since my spinal erectors are weak as shit.
I like to rotate these 3 - Zercher Squats, SSB Good Mornings, and 45 Degree Back Raises.