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Post by biglarge on Mar 22, 2012 14:23:51 GMT -5
My sticking points are Squat: half way up Bench: last 1/3, lockout Deads: off the floor
I had been doing Step-ups, flys, close grip bench, and good mornings for SPP. I think there are better options than this. Are flys and step-ups really important when my speed out of the hole/off the chest is good?
Was thinking maybe hip thrusts for squats, press/dips for chest...?
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Post by joeldibattista on Mar 22, 2012 18:34:33 GMT -5
The flyes and triceps (i.e. 5x10 stuff) are not SPP, they are GPP - they are to stretch the shoulder girdle and triceps after benching to prevent injury. I would be careful replacing GPP with SPP as the SPP exercises will be more taxing.
You could look at including a small amount of chain or light bands to one of the bench days or your second bench on a day where you bench twice. That has worked for us in the past. CG bench is another good one as well, although you will need to fiddle the percentages - 5x3x65% and 5x2x70% is used in the bench only routine.
Deadlift wise, you could look at including more deficit pulls rather than pulls to the knee if you are weak off the floor as oppossed to around the knee.
My squat is similar - I am planning to use some chain with my squats next cycle and see how that helps me.
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Post by biglarge on Mar 26, 2012 12:41:41 GMT -5
i thought stuff in the 5 rep range was supplemental SPP, and in the 8-10 rep range was developmental SPP? I guess i'm mistaken.... i thought GPP was stuff like sprinting, basketball, etc etc.... not actual weightlifting. I dont think i'm ready to range the core exercises just yet.... but switching things like the lunges to hip thrusts, and maybe dips to close grip bench....
I do like the idea of adding chains on the second time I bench!!
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Post by joeldibattista on Mar 27, 2012 17:30:47 GMT -5
Yeah you are completely right, developmental SPP rather than GPP.
Using chains on all three lifts are listed as supplemental SPP movements in Sheiko's manual.
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Post by Deleted on Mar 30, 2012 1:34:11 GMT -5
okey-dokey
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