Part 3 of 11 Workout Types: Competition Day = Your competiti..
Added 2020-09-08 02:05:11 +0000 UTCPart 3 of 11
Workout Types:
Competition Day = Your competition lift at prescribed percentage for prescribed sets x reps + accessories
Assistance Day = A Competition-like accessory lift at 50-70% for prescribed sets + accessories
Examples of a competition-like accessory lifts for each exercise include
Squat:
High Bar Squat
SSB Squat
Front Squat
Hatfield Squat
Hack Squat
Pin Squat
Bench:
Close Grip Press
Board Press
Floor Press
Larson Press
Pin Press
Deadlift:
Deficit Deadlift
Wagon Wheel Deadlift
Block Deadlift
Rack Deadlift
Box Deadlift
Romanian Deadlift
Straight Leg Deadlift
The below weight progressions are for the competition lifts and accessory day competition-like lift. This will almost always be the heaviest exercise of the day
