In part 1 of “How to Squat 1214lbs” I showed you the exact Squat cycle that I used in training for that lift. If you haven’t read part 1, you can do so here:
In this newsletter I’m going to show you the assistance exercises that went with the Squat cycle you read about last time.
Before we get to the program, here’s 3 secrets on how I use assistance exercises in my training:
- Assistance exercises compliment
the main movements. They do
not replace them
- Assistance work is never performed
to failure. I always leave a couple
of reps in the tank on all assistance
- If an assistance exercise does not
help me get stronger on the main
movements and/or help prevent injury…
I drop it from my program
Assistance Exercises I used to Squat 1214lbs
12 weeks out to 6 weeks out from competition:
(movement x sets x reps)
Leg Press: 5 x 12 – 20
Leg Curls: 5 x 10 – 15
Calf Raises: 5 x 20 – 30
DB Side Bends: 5 x 10/side
Crunches: 5 x 10
Weighted Plank: 5 x 30 seconds
6 weeks to 0 weeks out from competition:
Everything stays the same with the following
Leg Press is dropped
Sets go from 5 per movement to 3 per
So there you have it. You now know exactly how I cycle my Squats up to my biggest competition lifts AND how I compliment that brutal Squat training with assistance exercises.
I’ll leave you with:
2 questions to ask yourself when choosing AssistanceExercises:
- Will this movement help me get stronger on my main lifts?
- Will this movement help me prevent injuries?
If you think of an assistance exercise and you can not answer yes to at least one of the above questions, then that movement should probably not be in your strength training program.