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| Powerlifting Assistance Exercises | |
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| Tweet Topic Started: Jun 20 2005, 02:44 PM (733 Views) | |
| Captain | Jun 20 2005, 02:44 PM Post #1 |
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Triceps Close Grip Bench Press(Flat,Incline, Dumbell) Rack Lockouts Triceps Extensions( Lying, Standing, Floor, Dumbells,Barbell, etc) 3, 4, 5 Board Press Floor Press Tate Presses Pushdowns JM Press -------------------------------------------- Chest Dumbell Flies Cambered bar bench press BBer style bench press 1,2 Board Press Dumbell Bench(Flat, Incline, Decline) Decline Dips -------------------------------------------- Deltoids Military Press(Standing, Seated, Dumbell, Barbell) Plate Raises Barbell Front Raise Lateral Raises http://www.midwestbarbell.com/videos/ohpress.wmv]Push Press Jerk Viking Press *Video? High pulls Ultra WG Bench (careful!) Face pulls ------------------------------------------ Lats Bent Over Rows (Barbell, Dumbell) Chest Supported Rows(Barbell, Dumbell) Pullups Chinups Lat pulldowns Seated Rows Rack chins ----------------------------------------- Hamstrings/Glutes Wide Stance Squats Box Squats Sumo Deadlift (hits the hips hard too!) Romanian Deadlift Stiff leg Deadlift Glute/Ham Raise Leg Curls Reverse Leg Press HackSquats ---------------------------------------------- Quadriceps Lunges Close Stance Olympic Squats Leg Press Stepups FrontSquats Frog Squat: A frog squat is simply a squat that works predominantly the quad muscles. It's performed in the Smith machine, and basically you stand with your feet about 10-12 inches in front of the actual bar. That's something that's impossible to do with free weights. Keep your heels approx. 20 inches apart. Keep your toes pointed out 45 degrees, and squat down either ATG or Parallel. Preferably ATG. Credits: Mike ----------------------------------------------- Erector Spinae Deadlifts (Conventional, Sumo) Extra Range of Motion Deadlifts Rack pulls Hyper extensions Reverse Hyper extensions Zercher Deadlift Good mornings Good morning squats Pull thrus ----------------------------------------------- Abs Weighted Situps Woodchops Turkish Getups Dumbell Side Bends Saxon Side Bends Leg raises(hanging, supported on forearms, lying, knees bent, legs straight, etc) ------------------------------------------------- POST ASSISTANCE EXERCISES THAT HIT THESE MUSCLE GROUPS. I will be adding new posts and exercises to this list frequently. Just trying to get the basic outline of it started now. ----------------- Thread comments: 6/24/05: Added in some links of how to perform some exercises. 7/20/05: Added in some more videos! Thanks MXDawg for the link! 10/9/05: Added this link: http://www.weightliftingdiscussion.com/directory.html |
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| Fullback_45 | Jun 20 2005, 02:59 PM Post #2 |
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Your information has been added! Thanks, Icerocka =========================================== Triceps: Floorpress, various boards, tate presses, pressdowns, skullcrushers, cg bench, rack lockouts, cg incline bench, Chest: Bench, db bench, incline, db incline, db decline, decline, dips Deltoids: Frotn db raises, Front db side raises, front bb raises, bb militaries, db militaries both seated and standing. Lats: WG pullups, DB rows, BB Rows (overhand, underhand, wg, cg), cable rows (cg, wg) Hamstrings/Glutes: Squats, Stiff leg deadlifts, hacksquats Quads: Squats (wide stance, close stance), Legpress, lunges, front squats, deadlifts Erector Spinae: Deadlifts, Rack pulls (various heights), extended ROM deadlifts, SLDLs Thats all i can think of right now.. |
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| IronBender800 | Jun 20 2005, 08:30 PM Post #3 |
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Flippin Sweet
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Dont forget rack chins for lats. Throw in leg raises and all their variations for abs too. |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 20 2005, 09:01 PM Post #4 |
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Can you explain what rack chins are? I'll add in the ab exercises, now, thanks! |
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| IronBender800 | Jun 21 2005, 11:25 AM Post #5 |
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Flippin Sweet
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A rack chin is basically a pull-up but you go to s smith machine put your feet on a bench and pull your chest to the bar. You can put weight on your lap for more resistance. Search for them on bodybuilding.com their a great upper back exercise. Id link you to them but this comp is super slow and i dont feel like it lol. |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| IronBender800 | Jun 21 2005, 11:31 AM Post #6 |
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Flippin Sweet
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Here i got the link.. http://members.shaw.ca/irondog/rackpullup.jpg |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 21 2005, 08:18 PM Post #7 |
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Oh yeah! I've seen that before. Looks kind of interesting. Maybe I'll try them sometime when I'm not injured -Steel |
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| Liftin4Ever | Jun 22 2005, 04:51 PM Post #8 |
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Totally Rad
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Pin this one too. |
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| MXdawg | Jul 8 2005, 06:52 PM Post #9 |
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IQ of 48
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Thank you! This information will be added in the near future! Hey Steel, here is a midwestbarbell link with instructional videos to all of the squat, deadlift, goodmorning and bench variations. Along with videos for Upper and lower accessory work. http://www.midwestbarbell.com/videos.htm |
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| Captain | Jul 20 2005, 08:02 PM Post #10 |
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Information from MXdawg's post has been added to the original post, plus I searched for some more videos. |
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| MXdawg | Jul 20 2005, 08:48 PM Post #11 |
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IQ of 48
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Nice! This is a really good post, should help a lot of people out. It provides great examples for us visual learners. a.k.a-slow people
edit-Already has JM press there, sorry. |
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| Deleted User | Jul 22 2005, 01:15 PM Post #12 |
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oo nice.... I need some boards tho lol. But i dont have a spotte to put them so ill have to put them myself i guess lol... Thx 4 the vids |
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| Captain | Oct 9 2005, 06:10 PM Post #13 |
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http://www.weightliftingdiscussion.com/directory.html Lot of videos here on how to do exercises |
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