[quote]barbedwired wrote:
Lol. Well said![/quote]
(Long post ahead. I am SO full of coffee…)
Thanks. I know that I am being old fashioned here, Vince Anello and old school Westside, but training deads with singles just makes sense to me and I say this because it has been demonstrated to work for me and others.
In my (learned?) opinion, I think it a sin to do ugly reps which WILL happen in sets of multiple reps in the deadlift. Some parts of you learn that it is okay to get all hunchy and hitchy when it sure as hell ain’t okay.
And since most people’s second deadlift rep looks better than their first, the rep with the approach and setup is the one which is wrong. This is contrary to the contest necessity that you properly approach and set up.
As such I cite ALPHA’s post above as supporting reference.
Shout from the lost commuter, “Hey buddy, how do you get to Carnegie Hall?” Pedestrian’s response, “Practice, practice, practice.”
Before the trees blocked the forest, Louie Simmons distilled Prilepin into rep ranges and tempos for all three lifts. He advocated pulling like your life depended on it. F=ma and all that, right?
This all has been forgotten post obscuration by all the new stuff, the trees at the edge of the Westside Forest.
These “older” techniques produced some pretty strong folk and can actually be understood and self regulated and done without 5 other guys in your face. That is, you (and I) can do it too.
It looked like this…
Deadlift
Week one: 70% 15 sets of 1 one min rest/sets
Week two: 75% 12 sets of 1 one min rest/sets
Week three: 80% 8-10 sets of 1 - 1.5 min rest/sets
Week four: 85% 4-6 sets of 1 1.5 - 2 min rest/sets
Week five: 90% 1-3 singles of 1 - 2 min rest/set
Week six: de load or rest
Week seven: new max at contest or gym or recycle with 70%
(Except I don’t de load, I don’t try a new max, I just add 10 - 15 pounds to my [usually made up] max and restart at week 1. I play with the rep ranges and rest periods. Further, I’ll usually start at something lower than 70% because I know I’m lying to myself about my max.)
I have found that by pulling like a psycho on all my reps, from a dead stop, with all the ceremony of the set up, my reptilian mind comes to learn only this.
So, when I go to pull something stupid heavy, I don’t know that it is any different than the 70% I yanked on a few weeks ago.
I have often been told how fast I am from the floor. In fact, I usually don’t come to my senses (become conscious of what is going on) until I am at mid thigh. 600 could just as well be 335. Also, I’ve been told that when I fail, it looks like a still photo from a good rep video: I just come to a stop somewhere with good form. (Usually)
Am I an expert? Probably not. But neither am I a fuck up. Being an old goat, I hope that you younger goats may watch and learn from how I DIDN’T fall from the rocks.