We got to talking in another thread ("La Royal returns to powerlifting) about a 2005 article by Poliquin on how the Chinese theory of “Five Elements” applies to athletes:
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_five_elements&cr=
I originally read the article when it came out and thought “wow that’s interesting” but did not think to actually apply the info. Fast forward to fall of 2008 and I’m taking an acupuncture class and we get into the five elements. I go dig up the old POliquin article and think “damn, I’m such a wood element.” The bit about how a wood element reacts to a GVT protocol, for instance, described me precisely, heck even down to the language. (“fuck it I’m going home” after 4 sets of 10 in the third workout.) My instructor confirmed I was a wood element as well. I then picked up the book “Between Heaven and Earth” and the chapter on the wood element really explained a lot. There’s a pic of me here from about 2 months ago, I’m the guy down on one knee in the green under armour shirt:
http://www.lifeaftertheoilcrash.net/campingGroup2.jpg
Not the best pic or even very indicative of what type of shape I’m in but at least you can put a face/body with this post.
So I’ve been trying to apply the ideas Poliquin put forth in that article to my workout schedule. He put forth a bodypart specialiation schedule for each element in that article and I’m trying to apply that to deadlifting.
So here’s the background you might need to know for this to make sense. I’m assuming you’ve read the 5-elements article:
I deadlift once every 8-9 days. In between each deadlifting workout I have 2-3 other workouts which focus on variations of single leg movements and rows ala Eric Cressey’s advice. I do no overhead or bench pressing and no direct arm work. Everything focuses on the deadlift as my thinking is when you get to 2.75-3x your bodyweight in some form of the deadlift you’re pretty much set in terms of overall body strength.
For the time being I do all my deadlifting from a 4-inch deficit with an overhand grip. This may seem odd but deficit deadlifts have been the best thing for a badly injured hip flexor so I’ve made them my primary “indicator” life around which every thing else revolves, at least for a while longer. My 1-rep max for this movement under standard gym conditions is a very clean 405. (Done at 4 different workouts late last summer/early fall) I weigh 182-185 at 5’9" depending on how hydrated and well-fed I am.
So here goes, again this won’t make sense unless you’ve read the 5-elements article and have looked through Poliquin’s prescriptions for the Wood element. I’m omitting my log of my other workouts (the ones done between deadlifting) as if I include those this post is going to be ridiculously huge. Again, these are all done from a 4 inch deficit. I always complete my warmups with 1 set of 1 rep with about 90% of my max so I don’t “forget” what its like to generate that type of force:
Deadlift Workout #1 (Accumulation)
Rest: 180 seconds
380 x 1
250 x 10
250 x 10
250 x 10
250 x 9
245 x 9
245 x 8
235 x 8
235 x 6
Deadlifting Workout #2 (Accumulation)
Rest: 180 seconds
380 x 1
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10
250 x 7
250 x 6
250 x 6
Deadlifting Workout #3 (Accumulation Backoff)
Rest: 180 seconds
380 x 1
325 x 6
325 x 4
320 x 4
320 x 4
Deadlifting Workout #4 (Accumulation)
Rest: 180 seconds
380 x 1
265 x 10
265 x 10
265 x 10
265 x 8
255 x 8
250 x 8
250 x 6
250 x 5
Deadlifting Workout #5 (Accumulation)
Rest: 180 seconds
380 x 1
265 x 10
265 x 10
265 x 10
265 x 6
265 x 8
265 x 8
250 x 7
250 x 6
225 x 7
The sixth workout is scheduled for next tuesday/wednesday. Poliquin’s prescrption for this is 6 x 6. I think I’m going to go with 295 although I’m tempted to go up to 315.
Following that will come the intensification phase.
So any ideas, let 'em rip.*
Best,
Matt
*That is with one exception: if you’re one of these idiots who insists on flaming Poliquin’s ideas as voodoo or astrology then kindly go somewhere else and entertain yourself as best you can. Us adults would like to have a discussion of how to apply some of his ideas in the real world.