ultimate-workouts

Assistance Lifts

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If you are following an Ultimate strength program that allows you to chose the assistance exercise, look at the main template, find the body part that you must train that day, and pick an exercise for that body part. Perform 5 sets of 6-12 repetitions.

For all assistance, go as heavy as you can-with good form!

Max Chart (non-Tested Lifts)

ALL SQUATS & DEADLIFT (SQUAT RELATED)

Front Squat = 60% - 70% of Squat Max

Safety Squat = 130% of Squat max

Deadlift = 100% - 110% of Squat Max

Snatch Grip Deadlift = 90% of Deadlift

Overhead Squat = 80%-100% of Snatch Max

All Pause Squat Exercises = Max of the lift paused

 

ALL PRESSING (BENCH PRESS RELATED)

Close Grip BP = 75% - 80% of BP Max

Decline BP = BP Max - 110% of BP Max

Board Press= BP Max

Floor Press= BP Max

Incline BP = 75% - 80% of BP Max

Incline Close Grip BP = 65% - 70% of BP Max

Press (Front) = 70% - 75% of Jerk Max or 60% - 70% of BP Max

All Pause Press Exercises = Max of the lift paused

 

ALL OLYMPIC LIFTS (POWER CLEAN RELATED)

Pulls

Clean = 100% -120% of Clean Max (depends on proficiency)

Snatch = 70% - 80% of Clean Max

Clean Shrug Pull= 130% of Clean Max

Snatch = 80% - 100% Clean Max (depends on proficiency)

Snatch Shrug Pull = 130% of Snatch Max

Snatch High Pull = 120% of Snatch Max

Romanian Deadlift (RDL) =80% Squat Max

Good Mornings = 70-80% of RDL max

 

Overhead Lifts

Push Press = 80% - 85% of Jerk Max or 70% BP Max

Push Jerk = 90% of Jerk Max

Press (Front) = 70% - 75% of Jerk Max or 60% - 70% of BP Max (use most

practical number)

Jerk = Clean Max

Behind Neck Push Press = 80% - 85% of Jerk Max

Behind Neck Push Jerk = 90% of Jerk Max