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  1. #1
    Registered User Deciever's Avatar
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    Post MASSIVE ASSISTANCE THREAD

    TRICEP ASSISTANCE

    Pure Power Included....
    jm press
    floor press
    dumbell tricep extension
    pushdowns
    skullcrushers
    close grip bench

    I myself revolve around jm presses, dumbell tricep extensions, pushdowns, and weighted dips. If I had a power rack, I'd be hitting the floor presses hard too. Also did normal bench press with chains. It is big on your triceps too, especially when all that weight comes onto the bar as the chain comes off the floor, and it really adds up in your lockout area.
    ----------------------------------------------------------------------------------
    Deejay Spike Included....
    elbows out extensions
    french press (= close grip bench press sorry)
    overhead french press
    ----------------------------------------------------------------------------------
    Teen Powerlifting included....
    cable exstensions
    exstensions to forehead,nose, chin and neck
    pull overs
    behind head exstensions on a bench....
    ----------------------------------------------------------------------------------
    Healthy n Fit included.....
    Half presses are cool
    ----------------------------------------------------------------------------------
    Pazza included...
    Close grip speed bench

    10 sets of 3 reps as fast as you can!
    ----------------------------------------------------------------------------------
    MJB included
    Anyone ever did close grip bench with chains? Even hits the tris harder then reg. close grip or reg bench. Take about 10Ibs of your normal CGB and add two 5/8" chains (1 set) or two 1/2" sets
    ----------------------------------------------------------------------------------
    Deciever Included...
    JM Press w/ chains and or bands
    ----------------------------------------------------------------------------------
    P0w3rlifter Included...
    incline standing sled exstensions (Irby's own invention) and its many variations of incline, seated, ect.
    Last edited by Deciever; 10-31-2002 at 03:18 AM.
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    Strength Training and Olympic lifting
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  2. #2
    Registered User Deciever's Avatar
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    GLUTE AND HAMSTRING ASSISTANCE

    GLUTE AND HAMSTRING ASSISTANCE

    Deejay Spike Included...
    glute hams
    reverse hyper
    squatting pull troughs
    arch back gm
    romanian deads
    cable leg curls
    high heeled leg press
    ----------------------------------------------------------------------------------
    Teen Powerlifter Included....
    stiff leg deads
    stiff legs from mats
    ----------------------------------------------------------------------------------
    Anteaus Included...
    Weighted Hyperextension - my fav
    ----------------------------------------------------------------------------------
    Healthy n Fit Included...
    Good Morning squats
    ----------------------------------------------------------------------------------
    Phil T Included...
    think that good mornings are excellent for glute/ham/lumbar strength. If you do them properly, they hit the hams harder than stiff-legged deads! My squat is getting back (recovering from a hip injury) and I think good mornings are a big reason why. I'm up to 225 for 8-10 reps for anywhere from 3 to 5 sets after warmup. Try 'em. Theyr'e grrrrreat!

    Deciever Included...
    Band Leg Curls
    Glute Ham Pushup (dont if you dont have a glute ham raise)
    ----------------------------------------------------------------------------------
    P0w3rl1fter Included...
    band leg curls, in my opnion best assistance for the ham, backwards stiff legged sled dragging (slaughters the glutes), backwards bent legged sled dragging, duck walk sled drags

    glutes: see hams (most of which aplly to the glutes), bent over sled drags,
    Last edited by Deciever; 10-31-2002 at 03:17 AM.
    http://www.fortified-iron.com/

    Strength Training and Olympic lifting
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  3. #3
    Registered User Deciever's Avatar
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    UPPER BACK ASSISTANCE

    UPPER BACK

    Teen Powerliftr Included...
    face pulls
    shrugs
    dumbell shrugs,
    cable shrugs
    rows: 1-arm rows,t-bar rows,high bench rows,supported row, slightly bent over row, bent over row
    ----------------------------------------------------------------------------------
    Deejay Spike Included...
    reverse fly's
    ----------------------------------------------------------------------------------
    Cantbenchthebar included
    Pullups
    ----------------------------------------------------------------------------------
    p0w3rlift3r Included...
    Pullups on olympic rings
    ----------------------------------------------------------------------------------
    Tony1 Included...
    Sternum chin-ups
    Narrow parallel-grip chin-ups
    Subscapularis pull-ups
    Seated rope cable rows to neck
    One-armed eccentric chin-ups
    One-armed arc dumbbell rows
    Strive machine rows
    .. and provided a link with descriptions - http://www.t-mag.com/html/body_85back.html
    ----------------------------------------------------------------------------------
    Deciever Included...
    Face Pulls
    http://www.fortified-iron.com/

    Strength Training and Olympic lifting
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  4. #4
    Registered User Deciever's Avatar
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    DELT ASSISTANCE

    DELTS

    Deejay Spike Included...
    front plate raise
    one arm dumbell press
    military press
    push press
    overhead fly's
    One arm dumbell press
    ----------------------------------------------------------------------------------
    Teen powerlifting Included...
    seated db presses
    upright rows...take EZ bar and touch chin
    ----------------------------------------------------------------------------------
    Healthy n Fit Included...
    Dumbell military presses
    http://www.fortified-iron.com/

    Strength Training and Olympic lifting
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  5. #5
    Registered User Deciever's Avatar
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    Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000)
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    LOWER BACK ASSISTANCE

    LOWER BACK

    Deejay Spike Included...
    pull troughs
    reverse hyper
    hypers
    goodmorning
    stiff 'n straight leg rounded beck deadlit (caution with that one)
    ----------------------------------------------------------------------------------
    Pure Power Included...
    Zearcher Good Mornings
    seated zearchers.
    ----------------------------------------------------------------------------------
    Teen Powerlifter Included...
    zercher lifts from a rack

    Description--you get a rack, your normal power rack would work..put it on the saftey part...put a towel on the bar, keep your legs straight bend over put the bar in the zercher mode (between the forearms) and then jsut straighten yourself up, i find them better then good mornings, you can also do it straight back, rounded back, and a bent knees position
    ----------------------------------------------------------------------------------
    Anteaus Included...
    Partial deads (from pins)
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    Strength Training and Olympic lifting
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  6. #6
    Registered User Deciever's Avatar
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    Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000)
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    ABASSISTANCE

    AB ASSISTANCE

    P0w3rL1fter Included ...
    heavy upper roped sled drags, zerchers all sorts, standing crunches with bands, strapped in abs, bands in a roman chiar
    ---------------------------------------------------------------------------------
    Deejay Spike Included
    all situp types (flat, incline, decline)
    wood chop
    side bends etc etc
    roman chair situp
    reverse deadlifts ! great for hip flexors and abs
    -articles--
    http://www.testosterone.net/html/body_96ab.html
    http://www.testosterone.net/articles/208abs2.html
    http://www.testosterone.net/html/body_123abs.html
    http://www.testosterone.net/articles/169ab.html
    http://www.testosterone.net/articles/205abs2.html
    http://www.testosterone.net/articles/204abs.html
    -ab training articles--
    http://www.testosterone.net/articles/205abs.html
    http://www.testosterone.net/articles/198torn.html
    http://www.testosterone.net/articles/199torn.html

    -text--

    Abdominal Work: do one or more of the following. Note exercises "A" & "B" works either front or oblique depending how they are done, AC@ through AG@ are for the front abdominal and AJ@, AK@, & AL@ are for the oblique muscles, and AI@ works all areas. Be sure to always work both. (Usually 90% of all abdominal work is exercises AA@ or AB@ because these are done standing which is how your abs are used in a meet.). Be sure to go heavy on Friday and Monday but ab work can be done every day.

    Lat Machine Abs: Stand facing away from the machine with a rope held to back of the neck. They are done to the side to work the obliques. A medicine ball can be held between the legs for additional pressure. These are usually done for very high reps. Also these can be held statically for up to 30 seconds. Also these can be done continuously for 1 to 2 sets for 2 to 4 minutes. These can also be done sitting in an incline seat facing away from the machine. OR
    Leaning Abs: Attach a strap to the squat rack and your belt and lean back and do crunches with weight. Also can attach to the side of your belt and lean to the other side to do oblique. OR
    Hanging or Lying Leg Raises: Use weight when possible with either knees bent (roll shoulders forward when doing these) or straight. Also each rep can be held for 5 seconds. OR
    Hanging from a chin-up bar: Raise feet to the bar for as many reps as possible. OR
    Weighted Sit-Ups: These are best done with the legs straight so the hip flexor are worked as well. You can also use a cable held to the back of the head. Also these can be done on sitting on a ball. OR
    Spread Eagle Sit-Ups with weight: Place legs in a AV@ or spread eagle position and so that they can be held stationary (possibly under a squat rack) then do sit-ups with weight held to forehead. OR
    Seated Zercher Squat: Sit on the edge of a bench and have partners hand you a bar which you will hold in the bend of your arms and then bend forward trying to bring the plates as close as possible to the floor then sitting up again. This exercise also works the lower back. OR
    Static Sit-Ups: With legs straight pausing each rep in a half sit-up position for 5 to 6 seconds while holding a weight or cable to the back of the head. You can hold a medicine ball between the legs to increase pressure on the abs. Also can be done straddling one leg for single rep sets. OR
    Hit your abs repetitively with an iron bar: Hit all the different areas. This will teach your abs to contract individually. OR
    Side Bends with dumbbells, low cable, or with bar across your back: You do not need to bend far for any of these exercises. Try to use weight approaching body weight. OR
    One Arm Overhead Side Press OR
    Russian Twists: Lay face up in a regular hyper extension machine with your upper body hanging off with dumbbells at arms length twist from side to side. You do not need to bend far for any of these exercises.
    Drag weight: These can be added as additional work to your program. Drag weight on this day (and Monday) for 6 sets of 200 feet each. These can be pulled on a flat surface or up a slight grade. They can also be pulled in any one of the following manners. Forward or backward (these should be done standing upright, not leaning or bending over, and keep the weight up on the heels). Forward with rope held between the legs at knee level or lower. Or with the rope around your ankles in each of the four directions (forward, backward, and to each side). If this last option is used simply go to failure in each direction, you probably will not be able to drag 200 feet. Otherwise drag up to 135lbs or more on this day walking as fast as possible
    ----------------------------------------------------------------------------------
    Last edited by Deciever; 10-31-2002 at 03:19 AM.
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  7. #7
    Registered User Deciever's Avatar
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    Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000) Deciever is just really nice. (+1000)
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    CALF ASSISTANCE

    CALF ASSISTANCE

    P0w3rl1fter Included ...
    glute ham raises, standing calf raises, seated calf raises, static calf holds, donkey calf raises (all diff. hieghts), bent over (at waist) sled drags (also a bad ass excercise), farmers walk (different surfaces)

    tiberias: tiberais raises
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  8. #8
    Registered User BornHard-13's Avatar
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    Deciever seems like a kick ass mod..I wish I was a powerlifter.
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  9. #9
    Registered User p0w3rlift3r's Avatar
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    Originally posted by BornHard-13
    Deciever seems like a kick ass mod..I wish I was a powerlifter.
    yeah deciever is a huge help to the guys here he puts **** together real nice and thinks of great ideas like these stickys he is a mod for the people not for himself i don't think we could have got a better man....



    will delete tommorow, just thought i'd share my thoughts
    I've seen a 15 year old deadlift 440 lbs. first time ever touching a weight
    I've witnessed a begginer increase there total 350 lbs. the first month
    I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs.
    Powerlifting the sport of imposibility to Bodybuilders everywhere

    Whats my post workout drink? half a bottle of Jack Daniels No. 7 sounds about right
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  10. #10
    Registered User PLAngel's Avatar
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    Lightbulb Why not?

    Originally posted by BornHard-13
    Deciever seems like a kick ass mod..I wish I was a powerlifter.
    Why wish to be a powerlifter?? Why not be one?
    Stats are gone
    Ask o'er msn or aim

    Powerlifting is cool ^_^

    How many 120lb chics do you know that can bench 145?
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  11. #11
    Member The Wizard's Avatar
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    I/m impressed.
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  12. #12
    Registered User TIGER _ EYED's Avatar
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    Originally posted by BornHard-13
    Deciever seems like a kick ass mod..
    you got that right.
    - the brave don't live forever but the cowardly never really live.......

    - pain is temporary, pride is forever....
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  13. #13
    Real Deal Strength & Con. Cricket_Fire's Avatar
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  14. #14
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    Chest Supported Row Assistance

    Any ideas on assistance for chest supported rows? Think like you're training them similar to the bench press.
    STAY SWOLE!

    RAW- belt and wraps only
    Squat- 465
    Bench- 415
    Deadlift- 585
    Herniated Discs- 2 (at the same time)

    B.S. in Exercise Science
    Exercise Specialist
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  15. #15
    Registered User geriatricmuscle's Avatar
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    Just wondering what the difference between Romanian deads and SLDLs are ??

    thanks
    gm
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  16. #16
    I will break you. KING_OF_SQUAT's Avatar
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    same thing^^^^^^^^


    -KS
    Deos fortioribus adesse.

    Welders lift more metal.
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  17. #17
    Olympic Lifter raffiki's Avatar
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    Originally Posted by geriatricmuscle
    Just wondering what the difference between Romanian deads and SLDLs are ??

    thanks
    gm
    http://jva.ontariostrongman.ca/EXDEX.htm

    Very good exercises including RDL.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  18. #18
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    what does it mean by 'assistance'

    sorry to ruin the thread with sucha noob question. ill delete it if you want but this has been bugging me.
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  19. #19
    Registered User myfitnes's Avatar
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    ?? what is that ?


    http://www.101bodybuilding.com
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  20. #20
    Registered User mRwIzEgUys97's Avatar
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    Originally Posted by Deciever
    GLUTE AND HAMSTRING ASSISTANCE

    Deejay Spike Included...
    glute hams
    reverse hyper
    squatting pull troughs
    arch back gm
    romanian deads
    cable leg curls
    high heeled leg press
    ----------------------------------------------------------------------------------
    Teen Powerlifter Included....
    stiff leg deads
    stiff legs from mats
    ----------------------------------------------------------------------------------
    Anteaus Included...
    Weighted Hyperextension - my fav
    ----------------------------------------------------------------------------------
    Healthy n Fit Included...
    Good Morning squats
    ----------------------------------------------------------------------------------
    Phil T Included...
    think that good mornings are excellent for glute/ham/lumbar strength. If you do them properly, they hit the hams harder than stiff-legged deads! My squat is getting back (recovering from a hip injury) and I think good mornings are a big reason why. I'm up to 225 for 8-10 reps for anywhere from 3 to 5 sets after warmup. Try 'em. Theyr'e grrrrreat!

    Deciever Included...
    Band Leg Curls
    Glute Ham Pushup (dont if you dont have a glute ham raise)
    ----------------------------------------------------------------------------------
    P0w3rl1fter Included...
    band leg curls, in my opnion best assistance for the ham, backwards stiff legged sled dragging (slaughters the glutes), backwards bent legged sled dragging, duck walk sled drags

    glutes: see hams (most of which aplly to the glutes), bent over sled drags,
    man i can only bench 80 how do i go up oh nd the names mike and im 14
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  21. #21
    Registered User Nilus06's Avatar
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    What do you guys think of jump squats do they help your squat at all?
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  22. #22
    Registered User spaznet's Avatar
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    SQUAT

    Main Assistance
    Front Squats
    Olympic Squats
    Wide Stance Squats

    Bottom Assistance
    Low Squats
    Dead Stop Squats
    Pause Squats
    Box Squats

    Lockout Assistance
    Chain/Band Squats*
    Reverse Band Squats*
    Bulgarian Squats
    High Box Squats
    Lunges
    Step-Ups

    Secondary Assistance
    Zercher Squat
    Walkouts
    Rack Lift Ups
    Pistols
    Hack Squats
    GHR's
    Reverse Hyperextensions
    Cable/Band Pull-Throughs
    Leg Presses/Shuttle Presses
    Good Mornings
    Calf Raises
    Abdominal Exercises

    Power
    Jump Squats
    Depth Jumps w/Barbell
    Bounds
    Tuck Jumps


    DEADLIFT

    Main Assistance
    Stiff Leg Deadlifts
    Romanian Deadlifts
    Sumo Deadlifts
    Front Squats
    Hack Squats
    Trap Bar Deadlifts
    GHR's
    Good Mornings
    Hyperextensions
    Cable Pull-Throughs

    Bottom Assistance
    Platform/Block Deadlifts

    Lockout Assistance
    Chain/Band Deadlifts*
    Reverse Band Deadlifts*
    Rack Pulls
    Bent-Over DB/BB/Cable Rows
    DB/BB Shrugs

    Secondary Assistance
    Zercher Deadlifts
    Suitcase Deadlifts
    Upright Rows
    Reverse Hyperextensions
    Forearm/Grip Exercises
    Side Bends
    Abdominal Exercises

    Power
    Snatch
    Clean
    High Pulls
    Dimel Deadlifts
    Bounds


    BENCH

    Main Assistance
    Wide Grip Bench Presses
    Pause Bench Presses
    Cambered Bar Bench Presses
    Lockout/Rack Bench Presses
    Board Bench Presses
    Floor Press
    Chain/Band Bench Presses*
    Reverse Band Bench Presses*

    Secondary Assistance
    Dips
    Incline/Decline Bench Presses
    Dumbbell Bench Presses
    Overhead Barbell/Dumbbell Presses
    Close Grip Bench Presses
    DB/Cable Flyes
    Tate Press
    JM Press
    Skull-Crushers
    Decline French Press
    DB Overhead Extensions
    Upright Rows

    Power
    Speed Benches
    Rack-Speed Benches
    Medicine Ball Tosses
    Plyometric Push-Ups

    *Best Suited for Competitors
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  23. #23
    Registered User oztrav's Avatar
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    mint thread guys will be coming back and forth often many thanks
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  24. #24
    Registered User jeremyfox43921's Avatar
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    need help

    hi guys I am deff new to all this I am interested in getting into eather strong man type work out or power lifting. Im 23 and have never had any 1 show me how to do anything in gym any results I have are from me just messin around destroying my body and learning. LOL can any 1 help me out ?
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  25. #25
    Registered User shreddedx10's Avatar
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    bump to this thread it is great..

    dont forget bicep and forearm assistance
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  26. #26
    Registered User BEhave's Avatar
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    BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000) BEhave is just really nice. (+1000)
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    this is a good thread. very helpful
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  27. #27
    Silverbar IronAbrams's Avatar
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    Add some Band Stomps to this beast:

    #10 from here:

    http://www.t-nation.com/findArticle....5-179-training
    IG: @toadkillerdog
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  28. #28
    Banned HumanHorrorFilm's Avatar
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    What about seperate section for OHP? For those who compete in Strongman who need to build it up?
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  29. #29
    Registered User TommyGumz's Avatar
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    This thread is very helpful. Thanks!
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  30. #30
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    Strong bump.

    I do a lot of incline skulls... I always thought they were called French Press.

    Am I wrong or is OP?
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