Principles
  • Accessories fix weak points in S/B/D. They are not the program.
  • Identify where you fail in a lift, then select accessories that target that range.
  • Rotate accessories every 6-10 weeks. Keep competition lifts constant.
  • Face pulls and rows belong in every program regardless of weak points.

Squat, bench, and deadlift are the program. Accessories support them.

Squat Accessories

Weak off the Bottom
You hit depth and cannot drive back up. Quads and positional strength are the limiting factor.
Weak at Lockout
You grind through the hole but stall standing up. Glutes and upper back are the limiting factor.
1
Paused Squat (3ct)
3-4x3-4 @ 65-75%. Eliminates stretch reflex.
2
Front Squat
3x5-6. Upright torso, heavy quad loading.
3
Belt Squat / Leg Press
3x10-12. Quad volume, no spinal load.
1
Tempo Squat (3s ecc)
3x4 @ 70%. Positional control.
2
Good Mornings
3x8. Posterior chain and back.
3
Hip Thrust
3x10-12. Glute isolation.

Bench Accessories

Weak off the Chest
Bar stalls on or just above your chest after the pause. Pec strength and leg drive are the limiting factor.
Weak at Lockout
Bar stalls at midpoint or near lockout. Triceps are the limiting factor.
1
Spoto Press (1" off)
3-4x4-5 @ 70%. Starting strength.
2
DB Bench Press
3x8-10. Greater ROM, pec stretch.
3
Feet-Up Bench
3x8. Isolates upper body press.
1
Close Grip Bench
3-4x5-6 @ 65-70%. Tricep emphasis.
2
Board / Pin Press
3x3-4. Overloads top ROM.
3
Tricep Pushdowns
3-4x10-15. Isolation work.

Deadlift Accessories

Weak off the Floor
Bar breaks slow or does not break. Quad drive (conventional) or hip/adductor (sumo) is the limiting factor.
Weak at Lockout
Bar clears knees but you cannot finish. Glutes, upper back, or grip is the limiting factor.
1
Deficit Deadlift (1-2")
3x4-5 @ 65-70%. Harder start position.
2
Front Squat
3x5. Quad drive off the floor.
3
Paused Deadlift (1" off)
3x3. Hold 2 seconds at weakest point.
1
Block / Rack Pull
3x3 @ 80-90%. Overloads top range.
2
Romanian Deadlift
3x6-8. Hip hinge and hamstrings.
3
Barbell Row
4x6-8. Upper back for lockout position.

Universal Accessories

These belong in every powerlifting program regardless of weak points:

Face Pulls
3x15-20 every training day. Shoulder health.
Rows
3-4x6-10. A strong back supports every lift.
Ab Work
3x10-15. Trunk stability under heavy load.
The Program Generator includes phase-appropriate accessories. Select based on your weak points, rotate every 6-10 weeks.