What assistance exercises do you like the most?

[Daniel Pope]

Hey guys,

Im a big fan of practicing events but wanted to know some of your guys favorite assistance work. Im starting to figure out which exercises work best for me and which are garbage but I'd like to hear your opinions. I'm also looking for a change up in my training routine to keep it exciting.

Been using Wendler's 5-3-1 for deadlifting for months. Really brought up my dead. Recent best was a 500lb dead from a 6" deficit and a snatch grip. Big fan of partial deads too, bands or chains.

As far as upper body I have no idea. I use a jerk technique for pressing and know olympic lifters don't do much pressing besides practicing the lift. This led me to believe I should do less assistance pressing and more jerk practice. I think I got weaker as a result in the press.

Which exercises do you feel carry over best to a bigger press? Personal favorites are Incline DB Pressing. Partial pressing out of the rack with a BB or log standing or seated.

Looking for some big improvements in the next few months.

Goals: 315 push jerk - previous best is 285
585 deadlift - previous best is 535
Also need the loading portion of the stone to get better although its coming along.

Let me know what you think guys!

[Eric Sawatzky]

I am running 5/3/1 for my Push jerk, bench, Deadlift and squat, for assitance work on my jerk i do DB raises to shoulder height, 5 sets, 15 reps, and high rep bb shurgs, Bench i do 5x15 DB bench, and 5x10 db rows. Deadlift i do 5x12 good mornings, and 5x15 leg raises. Squat i do 5x10 leg curl, and 5x15 leg press.

Hope this helps

Eric

[Justin Wood]

Favorite Leg Assistance Exercise is Sled Drag/Pull Superset

Favorite Back Assistance Exercise, Band Assisted Pull-ups.

Tate Press is a favorite for Triceps.

[Orie Barnett]

Curls in the Squat rack

Orie
www.ChriststrengthGym.com

[Jason Mullens]

I love front squats and they have made big improvements in my overhead pressing and core stability.

I also like incline barbell close-grip bench press for my pressing.

Heavy hammer curls for log clean.

[Anthony Esquerdo]

Incline bench press, which I stopped doing trying to focus on my overhead and it just stood stagnant so I will be doing those again. For assistance work I would personally alternate them weekly so you still hit everything in a month. Some sort of Db overhead, and some sort incline or seated press in addition. I think whatever it is you stopped doing is what makes lifts get stale.

[Matthew White]

Good mornins!!!

[Paul Neuhaus]

I like the ones that make me get all swole, and make me lift heavier stuff.

[Chris Lee]

what helped my press a lot was heavy close grip bench and a 8 week linearly periodized jerk cycle. I did 3 weeks behind the neck, and 5 weeks in front. it basically consisted of a series of singles. went something like this:
264 for 8 singles BTN
286 for 6 singles BTN
308 for 2 singles BTN, 330 for 1 BTN
242 for 10 singles in front
264 for 8 singles in front
275 for 6 singles in front
286 for 4 singles in front
297 for 1 in front, 308 for 1 in front

it wasn't heavily programmed, I sort of just went with what I felt like, increasing the weight each week while simultaneously decreasing the volume. the first three weeks with BTN stuff really builds confidence to get under the bar when you do the stuff out front. Knowing I could handle 330 overhead made 308 from the front much less intimidating. the tricep strength I gained from the close grip work also translated well on those reps that weren't picture perfect and I needed some lockout assistance.

[Paul Neuhaus]

Originally Posted by Chris Lee

what helped my press a lot was heavy close grip bench and a 8 week linearly periodized jerk cycle. I did 3 weeks behind the neck, and 5 weeks in front. it basically consisted of a series of singles. went something like this:
264 for 8 singles BTN
286 for 6 singles BTN
308 for 2 singles BTN, 330 for 1 BTN
242 for 10 singles in front
264 for 8 singles in front
275 for 6 singles in front
286 for 4 singles in front
297 for 1 in front, 308 for 1 in front

it wasn't heavily programmed, I sort of just went with what I felt like, increasing the weight each week while simultaneously decreasing the volume. the first three weeks with BTN stuff really builds confidence to get under the bar when you do the stuff out front. Knowing I could handle 330 overhead made 308 from the front much less intimidating. the tricep strength I gained from the close grip work also translated well on those reps that weren't picture perfect and I needed some lockout assistance.

I really don't see how that's gonna give you huge biceps