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Accessories to Starting Strength / Strong Lifts

  • 17-12-2009 04:04PM
    #1
    discombobulate
    Registered Users, Registered Users 2 Posts: 2,846 ✭✭✭


    Just wondering what others are doing as accessories to these. At the moment i'm doing combinations of chins, dips, push ups, tricep pull downs.

    I do them fairly randomly though and usually end up doing one of the first 3 and then pulldowns for no great reason really.

    What I want is to do 2 accessory types after bench and row day and press and deadlift day.

    What would compliment these the most on each day?

    Stronglifts has ab work for the 5th but I don't feel I need to put in anything ab specific as squats and deads seem to be hitting them hard enough.

    Just want to get my routine nailed down as I find myself wondering what to do sometimes after finishing the 3 main lifts.


Comments

  • #2
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    Are you having problems with the main lifts?


  • #3
    discombobulate
    Registered Users, Registered Users 2 Posts: 2,846 ✭✭✭discombobulate


    d'Oracle wrote: »
    Are you having problems with the main lifts?

    I wouldn't say i'm having problems really. Missing sets the odd time but never seem to stall for more than a session or 2 so not hitting real walls yet. Went 5kg over my max squat yesterday but then failed on press and lost grip on deadlift. Monday failed on squat and got bench without too much bother.

    Just want to make sure i'm getting the best bang for my buck really. Not sure the tricep pulldowns are adding too much. I want to get into pullups also but could barely squeeze one out. Accessory for that would be good although I presume now i've started chins they should help with it.


  • #4
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    discombobulate wrote: »
    I wouldn't say i'm having problems really. Missing sets the odd time but never seem to stall for more than a session or 2 so not hitting real walls yet. Went 5kg over my max squat yesterday but then failed on press and lost grip on deadlift. Monday failed on squat and got bench without too much bother.

    Just want to make sure i'm getting the best bang for my buck really. Not sure the tricep pulldowns are adding too much. I want to get into pullups also but could barely squeeze one out. Accessory for that would be good although I presume now i've started chins they should help with it.

    I don't know what pull downs are gonna do that pressing won't do.

    If your lifts are heavy and you haven't hit walls you probably don't need much assistance work.

    As I see it, unless there is a problem, i.e. Failing deadlifts off the floor, Failing press at lock out, then you have little use for assistance. The lifts themselves should do it.


  • #5
    discombobulate
    Registered Users, Registered Users 2 Posts: 2,846 ✭✭✭discombobulate


    Cheers. Lifts are pretty much 5 rep max's every time as i've never done weights before and skipped ahead instead of starting with bar only. Haven't hit any great walls yet just wondering trying to stay ahead of the game if you get me and do as much as I can to make sure walls aren't hit for as long as possible.

    My main problem is getting my 3 sessions in a week and if anything thats probably what I need more than anything!

    I'd like to work towards being able to do pullups though as their one of my goals at the moment. Do you think chins will help build the strength for this along with the stronglifts stuff?


  • #6
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    discombobulate wrote: »
    I'd like to work towards being able to do pullups though as their one of my goals at the moment. Do you think chins will help build the strength for this along with the stronglifts stuff?

    Eh, probably.
    I'm on the same boat as you in that respect.
    I went from 0 to 5 chins before I got a pullup.
    But you might get it quicker.

    You could do chins instead of Rows.
    Or you could work pull grip bodyrows/beginner pullups.
    Or you could buy a bar and do pull/chin practice at home.

    Loads of options.


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  • #7
    abceire
    Closed Accounts Posts: 734 ✭✭✭abceire


    i m doing starting stength, i didnt research it too much to be honest,just thought it sounded good as i d missed working out regularly for 2 months and thought it would hlep me get back my strength

    i m doing 3 workouts a week
    one work out is
    squat 5reps by 3 sets all same weight
    bench press 5x3
    dead lift 1set of 5reps
    dips 2set of 8 reps and add weight i m adding 17.5kgs for this now which i m kinda proud of

    2nd workout is
    squat 5x3
    shoulder press 5x3
    power cleans 5x3
    chins 2x8 and add weight up to 15kgs for this
    i ll just do these workouts every week,one will be done twice a week and then once the next week ,weights going up nicely not mad fast, on last workout of the week i ll do some arms work if i feel like it , it i dont i wont bother ,i dont do any abs stuff anymore
    my squat dead lift and power clean took a set back as i hurt my back a bit,but its getting better and i hope to get back up the weights in these,trying to eat as much as i can
    i 5 11 tall and about 74kgs, my 1st goal is to get to 76kgs or 12stone

    i didnt think there was much variety in the exercises you were ment to do?also i thought you should try not do more then the 4 exercises
    i know its hard sometimes to think you getting good workout when your used to doing chest one day legs another etc,but i think this is a good workout,and if you pushing yourself hard you ll know you ve done some work at end of each session


  • #8
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    abceire wrote: »

    i didnt think there was much variety in the exercises you were ment to do?also i thought you should try not do more then the 4 exercises

    No offence and I'm not trying to be an expert here, but you just said you havent researched the thing. There are no 4th exercises in the programme described in SS.

    Squat, Press, Pull from the floor.

    If you can dip +17.5kg after benching, are you sure you are benching heavy enough?


  • #9
    abceire
    Closed Accounts Posts: 734 ✭✭✭abceire


    d'Oracle wrote: »
    No offence and I'm not trying to be an expert here, but you just said you havent researched the thing. There are no 4th exercises in the programme described in SS.

    Squat, Press, Pull from the floor.

    If you can dip +17.5kg after benching, are you sure you are benching heavy enough?
    i m terrible like that i get a notion and just run with it,i did read about 4 exercises somewhere
    i m doing ofr bench , i might bench just the bar for 12reps,then i ll do with about50kgs then my 3 work sets i m doing 75kgs
    last bench session i did 75x5 75x5 and 75x7,i know your not ment to do more then the 5 ,5and 5 but hard not to give lil extra push sometimes,i ll add weight next time
    i just really got into dips and chins a bit,my goal is to be able to do these with 25kgs
    my squat was up to about 100kgs for all 3 sets of 5 now its 85kgs
    and my dead lift was at best 107.5kgs for the 1 set of 5 now taking it easy with 70kgs trying to let my lower back get better,its just strained ,got pills off doctor and its nearly better,
    feel free to give any advice i ll always listen, as i said i picked this to get back up my strength and really like it,very simple nothing fancy ,and nice big compound movements
    i know i should probably rest back totally until its better bit i find it hard to stay out of the gym


  • #10
    discombobulate
    Registered Users, Registered Users 2 Posts: 2,846 ✭✭✭discombobulate


    d'Oracle wrote: »
    Eh, probably.
    I'm on the same boat as you in that respect.
    I went from 0 to 5 chins before I got a pullup.
    But you might get it quicker.

    You could do chins instead of Rows.
    Or you could work pull grip bodyrows/beginner pullups.
    Or you could buy a bar and do pull/chin practice at home.

    Loads of options.

    Yeah am on 4 chins i'd say so maybe the pull ups will start next week. As for my main programme its a mish mash of starting strength and stronglifts in that i'm doing 3 sets at full working weight now since they started to get a lot harder. The mish mash of allsorts i've been upto (and not upto as the case is sometimes) is in my log here also.

    Have a chin up bar at home I may get round to putting up. Nearly a workout trying to screw it into the side of the door though with my baby screwdriver :D


  • #11
    abceire
    Closed Accounts Posts: 734 ✭✭✭abceire


    discombobulate wrote: »
    Yeah am on 4 chins i'd say so maybe the pull ups will start next week. As for my main programme its a mish mash of starting strength and stronglifts in that i'm doing 3 sets at full working weight now since they started to get a lot harder. The mish mash of allsorts i've been upto (and not upto as the case is sometimes) is in my log here also.

    Have a chin up bar at home I may get round to putting up. Nearly a workout trying to screw it into the side of the door though with my baby screwdriver :D
    i did buy one of these bars during the summer i think it never even made it out of the box


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  • #12
    digme
    Closed Accounts Posts: 4,584 ✭✭✭digme


    d'Oracle wrote: »
    Eh, probably.
    I'm on the same boat as you in that respect.
    I went from 0 to 5 chins before I got a pullup.
    But you might get it quicker.

    You could do chins instead of Rows.
    Or you could work pull grip bodyrows/beginner pullups.
    Or you could buy a bar and do pull/chin practice at home.

    Loads of options.
    discombobulate wrote: »
    Yeah am on 4 chins i'd say so maybe the pull ups will start next week. As for my main programme its a mish mash of starting strength and stronglifts in that i'm doing 3 sets at full working weight now since they started to get a lot harder. The mish mash of allsorts i've been upto (and not upto as the case is sometimes) is in my log here also.

    Have a chin up bar at home I may get round to putting up. Nearly a workout trying to screw it into the side of the door though with my baby screwdriver

    What you should be concentrating on is the brachioradialis.Try doing your pull ups with a neutral grip as opposed to the pronated grip, and see how you progress.
    If you want to train your biceps then do some rope climbing or chin ups.


  • #13
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    digme wrote: »
    What you should be concentrating on is the brachioradialis.Try doing your pull ups with a neutral grip as opposed to the pronated grip, and see how you progress.
    If you want to train your biceps then do some rope climbing or chin ups.

    He should be working one relativley small muscle in his forarm?

    Why should he be working a neutral grip, when he already said he wants to strengthen his pronated grip pullups?

    He already does chinups.
    Are you just trying to sound smart?


  • #14
    JediPoncho
    Registered Users, Registered Users 2 Posts: 17 ✭JediPoncho


    abceire wrote: »
    dips 2set of 8 reps and add weight i m adding 17.5kgs for this now which i m kinda proud of

    Well done, mate, that sounds really good. Do you emphasise your triceps or do you incorporate the shoulders/chest? i.e. Do you lean forward or try to keep your body perpendicular to the floor?


  • #15
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    abceire wrote: »
    i m terrible like that i get a notion and just run with it,i did read about 4 exercises somewhere
    i m doing ofr bench , i might bench just the bar for 12reps,then i ll do with about50kgs then my 3 work sets i m doing 75kgs
    last bench session i did 75x5 75x5 and 75x7,i know your not ment to do more then the 5 ,5and 5 but hard not to give lil extra push sometimes,i ll add weight next time
    i just really got into dips and chins a bit,my goal is to be able to do these with 25kgs
    my squat was up to about 100kgs for all 3 sets of 5 now its 85kgs
    and my dead lift was at best 107.5kgs for the 1 set of 5 now taking it easy with 70kgs trying to let my lower back get better,its just strained ,got pills off doctor and its nearly better,
    feel free to give any advice i ll always listen, as i said i picked this to get back up my strength and really like it,very simple nothing fancy ,and nice big compound movements
    i know i should probably rest back totally until its better bit i find it hard to stay out of the gym

    Hey, I'm not really anybody to be giving advice, but I have read the book through a few times. And I'm not touching the minefield that is an injured back.

    But the idea is that the weight is heavy enough that you are pushing to get the last reps out. Its 3x5. If you can push out 7 on your last set, its too light. You should be close to failure on the last rep.


  • #16
    digme
    Closed Accounts Posts: 4,584 ✭✭✭digme


    d'Oracle wrote: »
    He should be working one relativley small muscle in his forarm?

    Why should he be working a neutral grip, when he already said he wants to strengthen his pronated grip pullups?

    He already does chinups.
    Are you just trying to sound smart?
    The neutral grip targets this muscle more so than the other grips.


  • #17
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    digme wrote: »
    The neutral grip targets this muscle more so than the other grips.

    Sorry about the tone of that reply.
    But I guess here is that if he is pulling 105 at 70kg, surely his problem isn't grip strength? And as the forearms are mainly isometric, he needs to work lats and shoulders over forearms.

    I'm open to correction of course.


  • #18
    abceire
    Closed Accounts Posts: 734 ✭✭✭abceire


    d'Oracle wrote: »
    Hey, I'm not really anybody to be giving advice, but I have read the book through a few times. And I'm not touching the minefield that is an injured back.

    But the idea is that the weight is heavy enough that you are pushing to get the last reps out. Its 3x5. If you can push out 7 on your last set, its too light. You should be close to failure on the last rep.

    ah i know yes, i was suprised i was able to do the 7reps in final set, thought i d be pushed to do the 3x5 when i put the weight on the bar,i do write every workout down and make a lil note of what weight i should try next time,i ll be adding for sure next time to bench,if i can do like i did there 7reps in last set i get annoyed knowing i should of been doing heavier
    this is the site i ve got some info off,going to try get the book too
    http://www.startingstrength.net/workouts/


  • #19
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    abceire wrote: »
    ah i know yes, i was suprised i was able to do the 7reps in final set, thought i d be pushed to do the 3x5 when i put the weight on the bar,i do write every workout down and make a lil note of what weight i should try next time,i ll be adding for sure next time to bench,if i can do like i did there 7reps in last set i get annoyed knowing i should of been doing heavier
    this is the site i ve got some info off,going to try get the book too
    http://www.startingstrength.net/workouts/

    http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
    Better resource IMO.

    But the book is invaluable, there is so much detail on the core lifts.


  • #20
    Canis Lupus
    Registered Users, Registered Users 2 Posts: 9,880 ✭✭✭Canis Lupus


    If you're having issues with chins and pull ups try doing negatives. They hurt like **** but seem to do the trick over time.


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