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
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
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