Aesthetic accessory routine for Olympic Weightlifting?

Question

I have started Olympic lifting recently and have been looking around the internet for a good accessory routine that makes up for the muscle groups missed, but to no avail.

My goals in order are:

1. I want to do the lifts that I enjoy, i.e. Olympic lifting, deadlifts, rows
2. but I also want to concentrate on Aesthetics, hence my question
3. I have Strength goals I want to attain

About me:

• I have been doing Stronglifts 5x5 for the last year.
• I will be lifting 3/4 times a week.
• Male, 26 y/o, 6ft, 87 kg, 13% body-fat, no injuries.

I think I need to mostly add in chest and biceps, and hence I put together a program because I couldn't find a suitable one (I can't really program the Olympic part currently because I am just getting used the the movements):

The program is 3/4 days a week, alternating Workouts A and B.

Workout A:

• Olympic training
• Bench 5x5
• Row 5x5
• Incline Bench 3x10
• Dips 3x10

Workout B:

• Olympic training
• Overhead press 5x5
• Deadlifts 1x5
• Pull ups / chins 3x10
• Curls 3x10

Progression: If I manage all the sets for an exercise, increase weight by 2.5 kg (5 lbs) next workout.

I am looking for advice, recommendations for a suitable routine or criticisms of the one I have suggested.

Thank!

Answer 1

I'd recommend that you pick the muscles you think are lacking and work those.

Small Biceps? 4x10-15 (4 sets of 10-15 reps) of Hammer/Barbell Curls.

Tiny shoulders? 4x10-15 of Strict Press/Face Pulls/Lat Raises

Flat Chest? 4x10-15 of Cable fly/Incline Bench.

You get the idea, just pick an exercise (ExRx has good resource on which exercises work which muscles) and work in the 'bodybuilder' rep ranges (10-15 reps).

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Personally, I would save myself and do accessories to help practice and develop my Olympic lifts which will develop my physique and help improve my form and maximal lift strength: Hang Cleans, Power Clean/Snatch, Deficit snatch, Front Squat, Overhead squat, Snatch Balance, etc.

Provided you are supplementing with some cardiovascular work to assist your conditioning you are doing a lot of the movements that most crossfit people do (oly lifts and conditioning). IF you do that 4 times a week and make sure your diet supports muscle growth, it won't be too long before you notice change in your physique.