Suggestions for accessory on extra workouts for day MSIC

[Zacheryah]

Hello all,

Since 2017 i've trained with the Sheiko MSIC (fedorenko) schedule, and since november last year i've also used it as a base template for my offseason

in short :

squat, bench and deadlift follow either the setsxrepsxperc of the MSIC or are setup to be similar in poundage/intensity

Squat is devided in 1 day SSB and 1 day dynamic + hexbar (replacing the squat2).

deadlift follows the schedule entirely but has double sessions on each training, following the intensity and poundage of the normal MSIC excercise.

Using this has pushed my wrapped squat to 300kg, and powerbar DL to 345kg, DLbar DL to 365kg.


I have the opportunity to train during noon close to work and would like to add 3 supportive workouts :

- Active recovery(improve recovery time) , lats+rhomboids, the day after deadlifts on a restday
- extra bench+triceps/biceps so i can drop it from tuesday main session (time is limited the


My question is which excercises are suggestable, in what rep/set/weightrange

Active recovery : thinking reverse hypers and light banded rows to pump up posterior chain
lats+rhomboids : anything that eliminates lowerback+spinal erectors (was thinking seal row, wide seated row, lying bent over row with legs up)

the extra bench is because i usually have little time on tuesday and i need to work my arms more

Attached is a visualisation of the session


All suggestions welcome !

[Deaddy]

Note that I am far less experienced and weaker than you, so my suggestions might be either complete nonsense for you, but maybe they do make sense at least in spirit.

What I like for recovery work (and often, assistance in general) is doing 5 sets of 10 reps, with the same weight for all sets. Chose the weight such that it gets challenging in the last set, but still away from failure. Then perform each repetition with a big focus on feeling the muscle work (what bodybuilders call mind muscle connection). Rest times are kept short, sometimes I only rest for a couple of seconds, sometimes it gets a bit longer. Just until I feel ready again.

Increase the weight only once you really are bored with that weight and you feel like you really squeezed every bit out of it, usually after a few weeks.

Chosing such a high set number ensures that the weight is (at least for me) low enough to not take away from the other lifts.

What I find very important in recovery work that it is not only light on the muscle, but also light on the mind. For example, I hate doing good mornings with more than 5 reps, so if I were to do them for recovery, I would perhaps do 5 sets of 5 reps, but again with a weight chosen so lightly, that I can easily do all sets and concentrate fully on the muscles used. On the other hand, sometimes even 10 reps feels very heavy and then I do several sets of 20 on certain exercises.

Sometimes I also like to do just one set with 20+ reps.

As for exercise selection, for lower body I came to like doing lunges, just with bodyweight, and only measuring distance, so I do not have to count and use it also sort of a stretching and mobilizing exercise, going more by feel than any particular technique. Leg Curls and some Calve machine are also favorites of mine.
For upper body I would throw Lat Pulldowns with various grips in the mix. Pulling more vertically might also help destress by decompressing the spine, although that might as well be an old wive's tale.

Using such light loads usually allows me also to do row variants which would tax the lower back otherwise, so maybe even horizontal barbell rows (maybe standing on a box, if the bar would touch the floor in the lowest position) are possible again, but again, I pull about 150kg less, so maybe any row you do is already more taxing on the lower back than my best pull. :-D