Monday, May 7, 2012

Accessory to the Crime 3: Overthinking and Learning

Accessory work is probably the least important part of your program.

Just needed to get that out of the way, but that doesn't mean that it's not something you should do. Accessory lifts can enhance the training stimulus and create a training load that allows for progression. However, as much as I love weak-point examination and form evaluation that doesn't mean that you necessarily need to add in a special exercise in that regard. Odds are you simply need to practice the lift more.

Whether you're actually training for powerlifting or just training to be awesome, you need to be willing to drop out the ideas you have about accessory work. Jim Wendler has a template to go along with 5/3/1 which consists of only doing the 5/3/1 lifts then getting out of the gym. I think it's a great idea for people to break their addiction with the petty lifts. The Boring but Big program is a similar idea that helps add volume to the program while not branching out into any exotic and probably less useful lifts.

So, in light of this bare-bones approach, and with some inspiration from the Boring but Big template, I've been playing around with a few templates. There's a two-day and a four-day template that have worked very well.

Two-day template


Day 1:
Squat- warmup, work up to a 5 rep-max
Deadlift pattern- I like regular deads, trap bar deads, or dimel deads. Start week 1 with something light, and go  5 sets of 5
Bench- warmup, work up to 5 rep-max
Overhead Press pattern- start light, go 5 x10

Day 2:
Overhead Press- warmup, work up to 5 rep-max
Bench pattern: Flat, incline, dumbbell, etc, start light and try 5 sets of 10
Deadlift- warmup, work up to a 5 rep-max
Squat pattern- try pause squats, close stance squats, box squats, etc. 5 x10

For progression, add 5-20 lbs to the pattern movements every week. Also, every week you want to change to attempting a different rep max- the simplest is a 5/3/1, but you could do any permutation of reps, though I wouldn't go for a 55 rep max or anything like that. I also think that with the deadlift pattern you can add more sets- 5x10 being the goal. I just hate high rep deads, and it's why I do them.

Now, with the rep maxes, you may wonder how to go for them. What I would suggest is choosing a lift to focus on each cycle, and hitting it hard, being super aggressive. So if you chose squats and your prior 5 rep-max was 315, you try and get 365 for a new 5 rep-max, and you go for it- don't rack the bar until you get 5 reps. Then go hard for the next two weeks with aggressive 3 and 1 rep max lifts.

The four day template is just the two-day template but each lift and it's similar pattern is done on a different day. That's two lifts every day, 4 days a week. It gets you in and out quickly, and keeps you focused on the important things. The only other things you're allowed to do on this program are short, simple mobility work, and conditioning. I recommend walking- an hour a day 5-7 days a week if you're walking. Walking is great, but if you would rather do the prowler/ hill sprints/ battle ropes or whatever you like, add them in once or twice a week.