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Axx

New member
Looking for wisdom from the usual suspects on ancillary exercises. I'm running 5/3/1 triumvarate, with quite a few ancillary exercises to choose from. What I'd like to hear is which exercises would complement, or work opposite each major lift muscle group.

Brief hx is Stronglifts, then Rippeltoes, now this. Reason for changes were actually injuries, partly due to form and more to do with age. Golfers elbow for Low Bar Back Squat, and Shoulder Impingement/rotator cuff from Snatch. 5/3/1 gives me the least amount of grief and allows plenty of recovery at 46 years.

Currently doing 5 mins cardio warm ups, 15 mins static and dynamic stretching, foam rolling.

Mon - Main - Squats, ancillary Front Squats, Good Mornings and Sit Ups.

Tues - Main - Bench, ancillary Pull Ups, Bent Over Rows and Sit Ups.

Thur - Main - Deadlift, ancillary SLDL, Back Extension,and Sit Ups.

Fri - Main - Press, ancillary Face Pulls, Chins, and Sit Ups.

I'm asking as I'm finding the Pull Ups difficult to keep form and wondering if they should be slotted or swapped elsewhere.

I am trying to fix or prehab any further weaknesses. And believe I read somewhere that Push/Pull ratio would be good at 1:2?

Also doing 2.5kg x 100 curls for Gainz....I mean elbow health on Wed.

Cheers
 
Last edited:
If pull ups are causing you grief swith to lat pull downs.
I get more out of medium grip pulldowns than pull ups.
 
I've also preferred higher rep lat pulldowns but you can also do negatives or use a band for some assistance.

Tried massaging the forearms for curing that golfers elbow?
 
Home gym so no Lat pull downs yet, but may diy it in future[emoji106]

Tried massaging but didn't do much, however did find a good stretch for upper back which in turn seems to have stopped me compensating with elbow/arm in question. I'll post a link on rehab section.




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