Suggestions for posterior chain/deadlift assistance work.

[atypical1]

Alrighty, those that follow my log will know I attend powerlifting coaching sessions once a week on a Wednesday.

I will be squatting and deadlifting heavy on Wednesdays, so will was planning on moving to a light/heavy/medium protocol for squats on Mon/Wed/Fri respectively. I will do bench and rows on Mondays, and Press on Fridays.

As such, I don't want to be doing heavy deadlifts on Friday sessions, but still want to do a posterior chain/deadlift assistance exercise.

Any suggestions as to what to do?

[holvoetn]

You can always do light deadlifting (<80% of your 1RM) with increased reps

Other then this, the classical assistance exercises are Romanian Deadlift, Stiff Legged Deadlift, Deadlift from a deficit, Glute Ham Raise, ...
Don't forget your upper back ! Barbell Rows, Dumbbell rows, Kroc rows (HIGH volume !!), ...

[JasonLB]

What holvoetn said. But I'll also add GMs, weighted back extensions, and reverse hyper extensions (if you have access to one). Personally, I've seen a lot of improvement in my squat and deadlift since adding GMs. I've never really spent much time doing them until recently, so I was incredibly weak on them (~50% of my squat). I dropped heavy deads and focused on GMs for a few weeks -- I hit a pretty big PR on deads when I switched back and my squat has made some nice gains over the same time period.

[AD69]

Thanks guys, the powerlifting coach already has me doing GMs, concentric GMs, GHRs, reverse hypers, etc on Wednesdays.

I reckon I will do some weighted GMs (already do GMs with just the bar for warm ups), SLDL and/or romanian deads.

Would it be better to mix these up (i.e. a different one each Friday session) or to choose one for a minimum of c.6-8 weeks?

Also, what kind of set/rep mix? I'd imagine can do a bit more volume with lower weights.

[muddy]

My favorites:

Dynamic box squats and/or deadlifts
GHRs, ideally on a GHD so you get the hip extension/back raise as part of the movement
SLDLs
GMs using a SS yoke bar and arched back
Unilateral legs (lunges, split squats or step ups)
Reverse hypers (not currently in my rotation)
Barbell hip thrusts (new and liking it)
Forward facing heavy sled drags (also new, but liking it)

Less common: KB swings, rack pulls, halting DLs, platform DLs


After the main lift, I like to do between 1-3 of these, ideally each with a slightly different focus. I tend to go heavier for usually 3 sets of 5, but sometimes I may go more sets (especially the GHRs) or more reps per set (often the GMs or SLDLs). That seems to be the right balance for me right now between stimulus and allowing recovery.

But what does your coach say about adding more pc assist work? Wouldn't your coach have a pretty strong opinion on this?

[JasonLB]

I would stick with one (or a couple) for a few weeks at least -- assistance lifts shouldn't really be rotated too frequently, IMO. And I would definitely stick to a volume approach; as for set/rep scheme, I like anywhere between 3-5 sets for 6 - 10 reps for assistance lifts. By the way, have you ran this question by your coach? Since you have one (lucky you!), I'd check with him and do whatever he says.

[AD69]

@ muddy, he said to make sure I squat! But that's a given for me anyway.

He also said to do GMs with a straight back, and also some with a curved back. His reasoning is that when the deads/squats get heavy, its not always possible to keep everything perfectly straight. So training the back in a slightly curved position, using sensibly low weights to start with and keeping everything tight, then that could help protect against injury when lifting heavy and form goes out of the window.

Thanks for the advice everyone will definitely take it on board.

[ricepower]

Isolated glute work like weighted glute bridges (single leg) and x-band (sideways like a crab) walks can do wonders for your posterior chain/deadlift.

[kidsoftheblackhole]

a powerliftng coach!wish i had one too!

[AD69]

Kids, whereabouts in Scotland are you?

[kidsoftheblackhole]

Glasgow.

[AD69]

Have you tried Venice gym in bridgeton: http://www.muscletalk.co.uk/help-findin ... 46515.aspx

I've not tried it, but seems like it might be worth a visit. Pay as you go too, so you can try it without committing.

I used to train in a hut in a middle of a park around Mount Vernon, was the Shettleston Harriers old club house, and one of the guys had a shitload of rusty old weights, a pair of squat stands and a bench. Ah, those were the days. We used to get told to stop making so much noise by the neds drinking buckfast outside as they couldn't hear themselves think...!

I can ask around my old contacts too, to see if there's anywhere with coaching, if you want.

[kidsoftheblackhole]

First of all thanks a lot mate!

Here's the thing: I don't have the time or means for anything outside the centre or the west end. Money is also sort of an issue- I use the uni's gym now, which is ridiculously cheap for students.

Any information on coaches and that around here is welcome - how they work, where, what they charge, anything.