One of the main things I try to think about when trying to program is how to minimize the volume of my accessories while also getting the most out of them. Trying to focus on the minimal amount of stimulus that I need to grow so that I can always be fresh for my main movements. If you look through my logs you will see a lot of exercises with only 2 sets to them and you are probably used to seeing people post sets of 3-5 for there volume work. Most of the time those extra sets are just junk volume and will hurt your ability to recover for your next session. I say this because if the execution is perfect and the effort is there than there is no way you need all of those sets. The problem is most people don't know how to execute the movement, especially in powerlifting we are very much focused on moving the weight from point A to point B, instead of making sure it's performed correctly and the intended muscle is getting worked.
One of the things I learned from Ben Pakulski is that in order to quantify a stimulus you must qualify it, essentially you must execute each rep perfectly in order for you to actually count it and if this is done with all-out effort there is no need to do more than 2 sets of an exercise for your accessories. You don't need to try to match the volume of some of the new studies that are out there, you need only to look at some of the biggest, strongest, and smartest guys in bodybuilding to realize that is not necessary and quite frankly impossible. Plus why would you want to do more work to get the same results or worst than what you could do with less? I definitely think accessories need to be trained hard, I mean extremely hard but I think they should also have an intent to them and be trained with perfect execution.
6-3-19
Speed BP w/ Mini Band and 40lbs of Chains per Side- 180lbs for 12 sets of 3 reps with 60secs rest bet sets
Pause DB BP- 100lbs x10, 85lbs x15
Mini Band BB Throat Press- 135lbs x10, x8
Dips- BW Rest Pause- 16x, 4x, 3x
Single Arm Tri Ext- 35lbs for 3 sets of 12 reps ea arm
s/s
DB Side Raises- 30lbs for 3 sets of 15 reps
6-4-19
Spider Bar Squats- 520lbs x1, 542lbs x1, 310lbs x10
Leg Press- 8plates per side x10, 6plates per side x15
RDL's w/ Toes Elevated- 315lbs for 2 sets of 8 reps
Lat Pulls w/ Mag Grip- 160lbs x12, 180lbs x12, 200lbs x21 with 2 drops
50lbs Medball Seated GM's- 2 sets of 12 reps
Single Arm Cable Rows- 2 sets of 10 reps
s/s
Band Ab Crunches- 2 sets for 20 reps
6-5-19
Smith Machine Incline BP- 275lbs x12, x9
Machine Shoulder Press- 4 plates per side 10x, 3 plates per side for 12x
Run the Rack Side Raises- 2 sets
Machine Rear Delts- 3 sets of 20 reps
