Accessory to the Crime 2: If You Don't Know, Get a Clue

I can't say this part enough: if you're a beginner, don't worry too much about accessory work. It'll come in time.


Alright, in part 1 of this series, I gave a basic rundown of some of the categories of accessory work. In this part I'm gonna just give a rundown of a few of my favorite things to do for accessory work, or modifying basic movements. 

Lift #1: Trap Bar Jump Squats

I hate regular jump squats. I;ve never been good at them, or able to do much weight. The difference with trap bar jump squats is that I can just hold the weight in my hands. The trap bar mimics a squat movement more than a deadlift pattern, so it works. I actually started doing these because I no longer warmup with 135 on squats. I can't do much, it doesn't feel good, and again, jump squats with 135 make me look stupid. 135 on trap bar jump squats on the other hand, are very fun. I do a couple sets of 5 and I'm ready. I start and end in the quarter squat position because it feels best.

Lift #2: Swiss ball reverse hyper extensions

I love these with a passion, since I don't have access to a true reverse hyperextension machine. I swap these in between back raises and modified GHRs on the pulldown machine. I like these though because they get you weird looks, and they're great for strengthening the glutes and lower back. Additionally, Louie Simmons speculates that it can provide a "decompressive" effect, which is great for anyone who is squatting and deadlifting heavy consistently. The biggest drawback to the swiss ball version is that it's not easy to load- ankle weights, bands, and holding a DB between the feet work, but they're all pretty awkward. I always try and beat rep records- my goal is to do 10x10 relatively easy.

Lift #3: Tate Presses

I have been running a new bench program from a guy I know on reddit (AdmiralVonBroheim) which I will write up later- one of my favorite movements he's introduced me to as part of the accessory work is the tate press. It's several steps  above the skull crushers/ triceps extension in terms of tricep improvement. If you have weak triceps, give it a go.

Now, to briefly address a question about programming accessory work: don't sweat the petty stuff. The key is that this is accessory to your main lifts. For example, I may do two sets of five with the trap bar jump squats, but I may do three sets of three depending on the day. I would recommend keeping track for a while and seeing what works best for you. Additionally, read the logs over at elitefts, follow strong people on facebook and twitter, and find different things. Ideas for accessory work range anywhere from Jim Wendler's Boring But Big, which just says 5 x10 of the main lift at 50-60% of your working max, to super squats, to none at all. If you have powerlifting goals, see what powerlifters do and adapt. If you have bodybuilding goals, see what bodybuilders do and adapt. Mimicking is a powerful tool, so take advantage of it.