Topic: Auxillary Lifts

[Andy Dick]

Whats your thoughts on intensity of auxillary lifts?  Right now for example I do 1.25% of my max c&j on squats (I know it is not an auxillary lift).  But what I was wondering is are there certain percentages of incline and shoulder press (2 of the auxillary lifts I do?) that should correspond to the lifts to keep them on the back burner and conserve energy for the lifts.  This is increaingly important now that I work so many hours.

[TheRedReaper]

I don't do auxillary lifts and doubt I ever will. I'm probably less experienced than you by sounds of it, but I like to save all my power for front squat, clean and jerk and snatch. I've been finding thus far I am progressing well. If that's of use to you, I don't know, but you can take my word that my lifts are going up fast, and I'm building muscle faster than a baby bull.
 
Why do power snatch when you can do a proper snatch instead? I still have not figured it out. Save energy for the main ones, I think.

[movmasty]

Whats your thoughts on intensity of auxillary lifts?  Right now for example I do 1.25% of my max c&j on squats (I know it is not an auxillary lift).  But what I was wondering is are there certain percentages of incline and shoulder press (2 of the auxillary lifts I do?) that should correspond to the lifts to keep them on the back burner and conserve energy for the lifts.  This is increaingly important now that I work so many hours.

If you mean back squat, depends from your front squat, normally the front is to do at 100/105% and the back is 10% more, so 125% is exagerate.
But i agree with TheRedReaper to not do the back, muscles involved are different and there is more stress on the spine.
If you are very strong in the squat, save your energy for weak lifts.
About presses, the reps to do are 2 or 3, getting failure only in the last rep of the last series.         
Actually there is not a real correspondence with the lifts, but getting to work with 55-60% of the jerk for the military press is more than adeguate

[movmasty]

Why do power snatch when you can do a proper snatch instead? I still have not figured it out. Save energy for the main ones, I think.

Ivan Abadzhiev said that auxillary lifts are not to do except power snatch and power clean,
not only because build irreplaceable strenght for the pull phase, but are very much less stressing than the complete squat, save your knees and back.
Try this routine:
3 series of power snatch then 2  series of snatch with same weight
2-3 series of power clean then 2  series of clean and jerk then 2  series of jerk from the racks.
Drop the auxillary only 3-4 weeks before the contest, but do mainly afar.

 

[Andy Dick]

Actually I was looking to find out more on what an acceptable relationship to upper body auxillary lifts to say the jerk.  For example as movmasty said like 55-60% of jerk for the shoulder press.  One day a week I will do a few sets of incline, pull-ups, and shoulder press just to keep my upper body healthy as I do leg work basically 3 of the other days in the week.  Right now I am only able to get 4 days of training in a week.

[TheRedReaper]

Ivan Abadzhiev said that auxillary lifts are not to do except power snatch and power clean,
not only because build irreplaceable strenght for the pull phase, but are very much less stressing than the complete squat, save your knees and back.

You might be right. Not so sure about the power clean, but the power snatch might be worth me taking up.
 
Right now I've been training 2 days, both morning and arvo, and then rest every 3rd day. I'd like to train 3 days and rest only on the 4th, but my legs just don't work by the end of the second day and I keep dropping my 1RM on the front squat. It's because I'm doing over 5 sets of heavy front squats each session (sometimes 10 sets). It's great for building quad muscle and has made all my lifts easier, but I am dissapointed I cannot train more frequently right now. So a lift that goes easy on the quads/knee ROM might be worth it.
 
I said power snatch instead of power clean because I think power snatch works the traps better. Having good traps is nearly as important as having massive quads for the snatch, I figure. Clean and jerk seems more of an all body jump, though, which would still benefit from strong traps, but not as much as the snatch/power snatch.
 
I might try some auxillary lifting, then! Start doing power snatch on my rest day.

[movmasty]

Actually I was looking to find out more on what an acceptable relationship to upper body auxillary lifts to say the jerk.  For example as movmasty said like 55-60% of jerk for the shoulder press.  One day a week I will do a few sets of incline, pull-ups, and shoulder press just to keep my upper body healthy as I do leg work basically 3 of the other days in the week.  Right now I am only able to get 4 days of training in a week.

You do the inclined bench the same day you do the militay press? Better to alternate them.
Train legs 4 times, 2 times a longer time and 2 shorter,
those 2 days do one day the inclined and one day the militay press.

Light trainings are the key to build strenght, as long come along with heavy ones,
Dont think that a light, and also a very light, training is like nothing, after an heavy training promotes recovery and muscle growth.

[Andy Dick]

Right now I am in the process of retooling my program.  I just now got the ability to lift 5 days, my problem is I am having so much trouble gauging what my body can handle.  I was making progress and had a solid program with my last job but I was working 30 hours a week.  Now I am working 60 hours with my new job.  I am trying to figure out what my body is able to handle after 11 hour work days.  I am also trying to shorten my workouts from about 2 hours to 1.5 hours because my free time is so short now, especially if I want to get proper sleep.  With a good warm up this gives me a short amount of time to lift and I have been skipping cool down just because I am trying to take as much time as I can to lift.
 
I am looking at able to lift mon, tue, thurs, fri, sat.  Excep I can only do olympic lifts mon, tue, thurs, fri, because of my work on sat the gym that has the platforms and weights for oly lifting is closed so I have to go to a fitness club if I want to lift.  So I am only able to do strength lifts that day.