Assistance exercise progression/periodization?

[kingmode]

Hey, what's up, guys!?

Question regarding accessory exercise periodization/progression question...

I like to add 1 rep to every set every week.
For example:
Week 1 3x8
Week 2 3x9
...
Week 5 3x12
Week 6 3x8 with more weight

My question is if I should progress on all accessory lifts the same every week
(Week 1 3x8 --> Week 5 3x12) so the volume peaks in week 5

OR if I should progress on each lift individually (depending on my performance)
(for example: Week 1 Curls 3x8; Week 1 LPD 3x10 --> Week 5 Curls 3x12; Week 5 LPD 3x9)

What would be a optimal approach to periodize this type of progression or how do you approach progression for accessory stuff?

Thanks!

[AKGetsStrength]

It's accessory work, it almost doesnt matter. I just try to add reps/weight as I feel like, trying to hit rep PR's as I go.

[kingmode]

It's accessory work, it almost doesnt matter. I just try to add reps/weight as I feel like, trying to hit rep PR's as I go.

IMO assistance lifts can help one a lot to improve weak points.

[Dawes]

IMO assistance lifts can help one a lot to improve weak points.

They can but looking at your latest training log you should concentrate on more volume with the main lifts and less with the useless other stuff. You pretty much only have one working set, the rest is just fluff assistance.

You will benefit more from practicing the lift than working on 'weak points' for now. Use it for added volume for hypertrophy and to make training a bit more fun. But don't think your squat is going to improve because you are doing more leg curls.

Also stop maxing out. For instance from your log:

"Bench
Bar x12
47,5kg x5
60kg x5
72,5kg x5
82,5kg x5
95kg x4 1/2 heeeelll nooo! fuqq!! Failed this son of a bytch"

Just leave it at
Bar x12
47,5kg x5
60kg x5
72,5kg x5
82,5kg 3x5

and you will probably increase your strength much quicker.

[NZninja101]

Your periodisation model relies on the fact of you being able to add a rep to your 3 sets of moderate reps workout. Either that, or you're taking it easier in your earlier weeks. If you can honestly progress like that then that's great, but when that stops working you'll need something more advanced...


...which probably should revolve around getting in the volume, (within the bounds of the kind of specificity you want), over several sessions, during all of which you're performing within a model of what you should be able to perform without getting stronger, (if you find yourself getting stronger during your training cycle then that's good, but that would mean that the amount of time you thought you'd need for a training cycle is shorter than you thought. It also complicates the weights, reps & sets you laid out for yourself), followed by a drop in volume & testing session to get rid of the fatigue acquired from the cumulative volume, assess your strength without the mask of fatigue, and ready yourself to begin again another training cycle.