Anyone have a day devoted to accessory exercises?

[Debaser]

When I say accessory, I don't mean the big squat acces. exercises like GMs or something, I just mean a day devoted to the smaller exercises. Just a thought, here might be an example:

(Listed are worksets, do 1 or 2 warmups when you think they would be necessary depending on your poundages)

Bent-legged situp 2 x 5
Side bends 2 x 5
Back extension 2 x 5
Crushing grip work
Pinch grip work
Grip extensor work
Lying L-fly 1 x 10
Standing L-fly 1 x 10

Maybe a GPP exercise (Sandbag carry is what I like)

I might be missing some, and things like lots of grip work may not interest you, but I'm more interested in discussing the basic concept rather than my specific choices.

 

[Backlash]

When I was doing HST (full body 3 days a week) I used to take a day to do forearms and grip strength and core stuff. Very similar to what you're talking about. Let's see if I can remember what I did...

wrist rollers
wrist curls
static holds
weighted situps and weighted timed crunch holds
one-arm farmers with a heavy db
gripper work (I want a CoC, I just have a crappy one from Target)

I liked this. I will do it again next HST cycle. Right now I have to try to fit this stuff in around my 5x5 4-day split.

 

[RusPA81]

When I was doing HST (full body 3 days a week) I used to take a day to do forearms and grip strength and core stuff. Very similar to what you're talking about. Let's see if I can remember what I did...

wrist rollers
wrist curls
static holds
weighted situps and weighted timed crunch holds
one-arm farmers with a heavy db
gripper work (I want a CoC, I just have a crappy one from Target)

I liked this. I will do it again next HST cycle. Right now I have to try to fit this stuff in around my 5x5 4-day split.

I wanted to do this on HST, but I never came in for the extra day. Now I just try to fit it on 1 day a week after my regular workout.

 

[JOKER47]

I do all my accessory work on the same day I am working those muscle groups/lifts with main moves.

 

[slobberknocker]

I do all my accessory work on the same day I am working those muscle groups/lifts with main moves.

Me too.

 

[Exodus]

no............... they are accesory. as in an accessory to the main lifts....... so without the main lifts, there is nothing to accesorize...

X

 

[Cuthbert]

no............... they are accesory. as in an accessory to the main lifts....... so without the main lifts, there is nothing to accesorize...

X

They are STILL accessories if the main lifts aren't done that day... as long as they are done.

rbrown and I have a day like that. On our last day before our event workout, we'll generally go in and do some light back, hips, abs, calves, sometimes light cardio.

I think it helps a lot.

 

[Debaser]

no............... they are accesory. as in an accessory to the main lifts....... so without the main lifts, there is nothing to accesorize...

X

Where did I say anything about not doing the main lifts? They're just not done on the same day.

 

[Exodus]

Where did I say anything about not doing the main lifts? They're just not done on the same day.

i didnt say you did.......... re read what i wrote......you ask can you do a day just for accessory. my response was no main lift, no accessory. as in no main lift that day, no accessory that day....

sheesh........ your being very nitpicky here......... its obvious what i meant......

cuthbert........ sounds like a rehab day........ my accessorys arnt light.

X

 

[Debaser]

Why couldn't you do these on a separate day? If anything you would be able to handle HIGHER poundage if you did back extensions on their own day as opposed to after deadlifts.

 

[Exodus]

Why couldn't you do these on a separate day? If anything you would be able to handle HIGHER poundage if you did back extensions on their own day as opposed to after deadlifts.

well that kinda depends.

say i do max effort upper body with my 1 and 3 rep max's on monday.....i'll be sore for 1-3 days afterward ( depending on how much recovery i do). now i work out again on friday for de day with speed exercises.

now i normally do accesory's on ME and De days...... lets say i didnt. for your reason to lift more weight on my accessory lifts.

what day would i do them on. ME upper on monday.... be sore on tuesday and wednesday, sometimes thursday. then friday is DE day. usually sore on sat and maybe sunday. then its time to hit ME upper again on monday....so what day do i hit the accessories???

my body needs its time to heal. if i introduce another workout day, then that will hinder my recovery process, make it take longer, then im runing over my schedule and im lifting in chaos(no order).

why not just hit them, while im already warm, and get them over with, becuase im going to be sore anyways....plus i dont carry any sets except the 1 and 3 rep max moves to failure at all. so i do them on the same day....

X