It’s +10 per side / 20lbs total. 5lbs isn’t much to make a difference for a big DL. Depends what numbers your getting on the 2nd week. If you can get 8 or more reps maybe do the same thing I said earlier but with 3 rep sets instead of 5… If your getting less than 8 reps don’t do anything special that week. For my last 10 cycles all with weight increases and no resets my rep ranges have been the following.
Week 1 7-10 reps
Week 2 6-8
Week 3 5-6 (Next month probably letting drop to 4)
take this information to heart if you want a big squat
I used to train with Willie Wessels, if you have never heard of him do a little research on his squat #'s & you will be impressed
back in the mid 90’s Willie squated over 1000 @ about a 235 bodyweight
there is an interview with him and the interviewer asks Willie what he did to develop such crazy squat numbers, Willies response was -paraphrase “We did a lot of heavy squats” the interviewer thought Willie was holding back some big training secret or something, he was not…
Willie approached the squat as the athletic event it is, in powerlifting you are judged by 1 rep… period, Willie practiced that, 1 rep Squats & paid very close attention to the finer points of his technique
I can remember a conversation between Willie & his then coach Ernie Frantz about what part of the effort he should transfer a little more weight towards the front of his foot… my point is that Willie never relied on reps to make a gain (at least from what i saw), he just amped up to “squat more weight the next time”
I have done over a 1000 pound gym squat - & can tell you that no rep set will prepare you to handle extreme feeling of a ball-out single
if your goal is to squat a big single, get yourself in a power rack & do some heavy-ass lockouts, practice the breathing mechanism neccesary to support big singles, learn how to get your body extremely tight while holding the bar in position -
I also had the pleasure of meeting Anthony Clark before his passing, I know it goes against Louie Simmons theory, but BIG AC suggested holding lockouts for extended periods of time, 120% plus over you top end, at the time, '97, he told me he was holding 950 or so in a bench lockout for 90 sec or something crazy, it seemed to work for him
I’ll finish the post with this thought - you are probably capable of squatting your theoretical 1RM, its probably just the pressure that you are not used to, a max squat or deadlift creates massive internal pressure, for example the internal pressure of 500 X 1 is much more extreme than the 10th rep of 385, there is no way to mock the feel of heavy weight with light weight
hopefully this info is beneficial for you
[quote]LikeWater wrote:
take this information to heart if you want a big squat
I used to train with Willie Wessels, if you have never heard of him do a little research on his squat #'s & you will be impressed
back in the mid 90’s Willie squated over 1000 @ about a 235 bodyweight
there is an interview with him and the interviewer asks Willie what he did to develop such crazy squat numbers, Willies response was -paraphrase “We did a lot of heavy squats” the interviewer thought Willie was holding back some big training secret or something, he was not…
Willie approached the squat as the athletic event it is, in powerlifting you are judged by 1 rep… period, Willie practiced that, 1 rep Squats & paid very close attention to the finer points of his technique
I can remember a conversation between Willie & his then coach Ernie Frantz about what part of the effort he should transfer a little more weight towards the front of his foot… my point is that Willie never relied on reps to make a gain (at least from what i saw), he just amped up to “squat more weight the next time”
I have done over a 1000 pound gym squat - & can tell you that no rep set will prepare you to handle extreme feeling of a ball-out single
if your goal is to squat a big single, get yourself in a power rack & do some heavy-ass lockouts, practice the breathing mechanism neccesary to support big singles, learn how to get your body extremely tight while holding the bar in position -
I also had the pleasure of meeting Anthony Clark before his passing, I know it goes against Louie Simmons theory, but BIG AC suggested holding lockouts for extended periods of time, 120% plus over you top end, at the time, '97, he told me he was holding 950 or so in a bench lockout for 90 sec or something crazy, it seemed to work for him
I’ll finish the post with this thought - you are probably capable of squatting your theoretical 1RM, its probably just the pressure that you are not used to, a max squat or deadlift creates massive internal pressure, for example the internal pressure of 500 X 1 is much more extreme than the 10th rep of 385, there is no way to mock the feel of heavy weight with light weight
hopefully this info is beneficial for you
[/quote]
I really think you hit the nail on the head with your last comment about internal pressure. I’m not sure where I read this, but I read somewhere before a big squat set, put an additional 25% of weight onto the bar and simply hold it at the top squat position, just to get used to the pressure. I think I will begin doing this. Thanks LikeWater.
How much ab work do you do? Try brining your feet in closer. Try it with them about 12" apart or so. Point your toes out a little.
[quote]Wild_Iron_Gym wrote:
How much ab work do you do? Try brining your feet in closer. Try it with them about 12" apart or so. Point your toes out a little.[/quote]
I only do the ab wheel for ab work. I will try the different stance. Updates soon.
Also, does anyone know what the protocol for updating months later is? Do I make a new thread or bump this one? Still not familiar with the etiquette.
You need to do weighted ab work. Standing abs with a tricep rope, decline sits with weight, whatever you can.
[quote]LikeWater wrote:
take this information to heart if you want a big squat
I used to train with Willie Wessels, if you have never heard of him do a little research on his squat #'s & you will be impressed
back in the mid 90’s Willie squated over 1000 @ about a 235 bodyweight
there is an interview with him and the interviewer asks Willie what he did to develop such crazy squat numbers, Willies response was -paraphrase “We did a lot of heavy squats” the interviewer thought Willie was holding back some big training secret or something, he was not…
Willie approached the squat as the athletic event it is, in powerlifting you are judged by 1 rep… period, Willie practiced that, 1 rep Squats & paid very close attention to the finer points of his technique
I can remember a conversation between Willie & his then coach Ernie Frantz about what part of the effort he should transfer a little more weight towards the front of his foot… my point is that Willie never relied on reps to make a gain (at least from what i saw), he just amped up to “squat more weight the next time”
I have done over a 1000 pound gym squat - & can tell you that no rep set will prepare you to handle extreme feeling of a ball-out single
if your goal is to squat a big single, get yourself in a power rack & do some heavy-ass lockouts, practice the breathing mechanism neccesary to support big singles, learn how to get your body extremely tight while holding the bar in position -
I also had the pleasure of meeting Anthony Clark before his passing, I know it goes against Louie Simmons theory, but BIG AC suggested holding lockouts for extended periods of time, 120% plus over you top end, at the time, '97, he told me he was holding 950 or so in a bench lockout for 90 sec or something crazy, it seemed to work for him
I’ll finish the post with this thought - you are probably capable of squatting your theoretical 1RM, its probably just the pressure that you are not used to, a max squat or deadlift creates massive internal pressure, for example the internal pressure of 500 X 1 is much more extreme than the 10th rep of 385, there is no way to mock the feel of heavy weight with light weight
hopefully this info is beneficial for you
[/quote]
reading jeremy hoornstra’s training log, he trains with singles quite often (almost every week) on his squat/bench/deadlift as well, world record raw bencher in 242 class for those who don’t know.
I switch squat and DL variations every few weeks, and something I do for myself mentally and also to accustom myself to the grip and tendon demands of the next weight I want to PR is by doing rack pulls just above the knee when Im on my squat rotation.
It takes a little of the “holy shit” out of seeing an extra plate or 25 on the end of the bar and I always like to give my body a “heads up” on what is coming down the pike as far as stabilizing bigger weight.
Agree with other posters who said training with low reps. You should be aiming to hit 1-5 reps. If you aren’t used to that you should start with manageable weights with perfect form and work up. Sounds like you really need to fire up your CNS.
Also i’m curious what your assistance work looks like. Your DL looks pretty good but I just have this funny feeling that you might be quad dominant and may be lacking some glute/Hams strength. I think that your max effort attempts may be revealing some weaknesses in your muscle development. Just a guess though.
Oh and another thing - speed: if you can grind out 20 of those DL’s I think you should be able to pull 1 from the floor like lightning. If you can’t, then your strong but slow and you should practice speed. Speed training will teach you to utilize more muscle fibers for explosive strength.
[quote]Wild_Iron_Gym wrote:
You need to do weighted ab work. Standing abs with a tricep rope, decline sits with weight, whatever you can. [/quote]
I concur. You can’t transfer the power from your legs to the bar… I’d say lots of oblique work in addition to the standing and decline work.
Also, if you have problems with the start of the deadlift, bring those feet in. This will help you get tighter and apply more power through your legs at the start of the lift.
did you try the 25% overload work yet?
bring your feet in…if its a deadlift bar bring them inside the knurling. hands in also. have them so they’ll be perpendicular w/ the floor at lockout. the best thing to do as a tall lifter for deads(and squats) is heavy good mornings, and heavy shrugs. our backs are longer, so that should really be a focus. worked for me, and i’m taller then you. good luck
[quote]Shedosk wrote:
Oh and another thing - speed: if you can grind out 20 of those DL’s I think you should be able to pull 1 from the floor like lightning. If you can’t, then your strong but slow and you should practice speed. Speed training will teach you to utilize more muscle fibers for explosive strength.[/quote]
Is speed really a factor we need to worry about with deadlifts? I would think the faster you move, the move chance you have to screw up the movement and possibly hurt yourself. Any insights?
For my assistance work, i do suitcase deadlifts (low reps around 5)
[quote]LikeWater wrote:
did you try the 25% overload work yet?[/quote]
Yes. Last friday I loaded 405 onto the squat bar and stood for about 30 seconds. I PRed 335x1 and PRed 255x20. For my widowmaker set, the overload REALLY (i mean REALLY) made the first rep seem so easy which in turn made the rest of the set just a test of will. Many thanks. Any Ideas on how to incorporate the overload work into other lifts? like the Deadlift? I can’t really come up with a way.
[quote]matsm21 wrote:
bring your feet in…if its a deadlift bar bring them inside the knurling. hands in also. have them so they’ll be perpendicular w/ the floor at lockout. the best thing to do as a tall lifter for deads(and squats) is heavy good mornings, and heavy shrugs. our backs are longer, so that should really be a focus. worked for me, and i’m taller then you. good luck[/quote]
Thanks, I will be PMing you in the future, because advice from a fellow tall lifter is invaluable to me. (if this is OK with you)
[quote]Dymdez wrote:
[quote]matsm21 wrote:
bring your feet in…if its a deadlift bar bring them inside the knurling. hands in also. have them so they’ll be perpendicular w/ the floor at lockout. the best thing to do as a tall lifter for deads(and squats) is heavy good mornings, and heavy shrugs. our backs are longer, so that should really be a focus. worked for me, and i’m taller then you. good luck[/quote]
Thanks, I will be PMing you in the future, because advice from a fellow tall lifter is invaluable to me. (if this is OK with you)[/quote]
any time
[quote]Dymdez wrote:
[quote]Wild_Iron_Gym wrote:
It could be stability. At 6’5, and 210 you can’t have much thickness to you. If your body can’t support the weight, then you aren’t going to lift it.[/quote]
I’ll post a video soon… but yea, I’m pretty lean, but 210 lbs is plenty to support the weight I’m using. Ive seen little guys 60 lbs less than me squat hundreds more than me. What would you say to that? Thank you btw.
[/quote]
not really related to the original post, but I thought based on the above comment, these links might help…