1.) Make sure to perform all deadlift sets as a series of singles. (DO NOT BOUNCE UNDER ANY CIRCUMSTANCES)
I disagree that you should never bounce. There is a time and place for just about everything, as long as the risk/reward is acceptable. And it’s not any more risky to bounce reps.
Its not that bouncing is risky, it just makes the first rep hard and the rest useless.
That’s a pretty strong statement and frankly, one I thoroughly disagree with.
Off the top of my head I can think of 4 world class deadlifters I know who you would probably perceive to “bounce” the weight (touch and go) when they rep.
The reality of things is you absolutely build mass and conditioning in support of a heavier lift when pulling in this fashion and the argument could be made, when repping, that letting the weight settle on each consecutive rep increases the likelihood of injury when compared to maintainging continuous tension throughout the set.
As a previous poster stated, there is a time and place for anything. I find your admonition silly.
[/quote]
If thats what you believe, then go ahead and bounce the weight. I prefer to perform each rep as a single, where I actually stand up and reset my stance and grip between each rep.
The only time I dont do this, is when im going for higher reps, and want to keep tension on all supporting muscles for a longer duration. In that case, i’ll set the weight down briefly, but will not release tension, much like a box squat.
If thats what you believe, then go ahead and bounce the weight. I prefer to perform each rep as a single, where I actually stand up and reset my stance and grip between each rep.
The only time I dont do this, is when im going for higher reps, and want to keep tension on all supporting muscles for a longer duration. In that case, i’ll set the weight down briefly, but will not release tension, much like a box squat.[/quote]
Uh, it’s not what I believe. It’s what I know.
If you are referring to a concentrated effort to bounce, then no shit. However, to admonish a touch and go style of pulling is ridiculous.
Read your post. Quite possibly one of the most contradictory, nonsense posts I have read in a looong time.
You are on this forum basically asking newbie questions about lifts and want to come on here and challenge two experienced lifters?
For increasing a lift quickly, especially for novice or intermediate athletes, I like “greasing the groove,” as advocated by Pavel – basically, practicing a lift as much as possible, at as high an intensity as possible, while staying as fresh as possible.
Greasing the groove might not be as effective for experienced powerlifters who have already nailed their technique, but for athletes, relative strength enthusiasts, and powerlifting novices and intermediates willing to slightly detrain other lifts for a short period of time, GTG can bring quick gains in a particular lift.
If you’re interested, research the method a bit and then try it for a month or so. I think you’ll be pleasantly surprised.
[quote]Hanley wrote:
Actually performing the lift you wish to improve would be a start…[/quote]
Shit. I just spit out my coffee and I think some went up my nose. That was hilarious.
I should have looked closer at his initial routine as he had a full day dedicated to biceps. That has=d to be grueling and it is no wonder he had nothing left for the Friday workout.
Looking at your routines and the comment about being too tired to do anything else on Friday, I would recommend you build your work capacity because your overall volume looks pretty pathetic.
Why don’t you squat Monday, bench heavy Tuesday, accesory work Wednesday, DL Friday and do light bench Saturday?
Not to speak for apw, but I did something similar.
I box squatted on Sundays, followed up with front squats and cleans. Spent 5 or 6 weeks working up to a max single (190kg off below // box), I started with beltless 3x5’s and progressed up to a belted max over the weeks.
I convo pulled on Wednesdays, 5x5’s starting with 140kg and ending up with 200kg 3x5 (440lb). Followed by SLDL’s and upper back work. I was probably good for 210-215kg for one set of 5 (475lb).
After all of this I went back and tested my sumo deadlift (which I’ve always been crap at repping) and pulled 200kg x6 (440lb) having not done it for 6 weeks. I’m confident I will pull a PR single of 240-250kg (530-550lb) before the end of June.
[quote]Hanley wrote:
Not to speak for apw, but I did something similar.
I box squatted on Sundays, followed up with front squats and cleans. Spent 5 or 6 weeks working up to a max single (190kg off below // box), I started with beltless 3x5’s and progressed up to a belted max over the weeks.
I convo pulled on Wednesdays, 5x5’s starting with 140kg and ending up with 200kg 3x5 (440lb). Followed by SLDL’s and upper back work. I was probably good for 210-215kg for one set of 5 (475lb).
After all of this I went back and tested my sumo deadlift (which I’ve always been crap at repping) and pulled 200kg x6 (440lb) having not done it for 6 weeks. I’m confident I will pull a PR single of 240-250kg (530-550lb) before the end of June.[/quote]
Nice. I like the idea of doing that… but i just dont know when to fit in the other days like heavy bench day… light bench day. and anything else im missing… thats the problem i have… which days to do what…
[quote]alocubano1110 wrote:
Hanley wrote:
Not to speak for apw, but I did something similar.
I box squatted on Sundays, followed up with front squats and cleans. Spent 5 or 6 weeks working up to a max single (190kg off below // box), I started with beltless 3x5’s and progressed up to a belted max over the weeks.
I convo pulled on Wednesdays, 5x5’s starting with 140kg and ending up with 200kg 3x5 (440lb). Followed by SLDL’s and upper back work. I was probably good for 210-215kg for one set of 5 (475lb).
After all of this I went back and tested my sumo deadlift (which I’ve always been crap at repping) and pulled 200kg x6 (440lb) having not done it for 6 weeks. I’m confident I will pull a PR single of 240-250kg (530-550lb) before the end of June.
Nice. I like the idea of doing that… but i just dont know when to fit in the other days like heavy bench day… light bench day. and anything else im missing… thats the problem i have… which days to do what…
[/quote]
Just make sure you don’t have less than 3 days b/t squat and DL. That’s why it works well to schedule it weekly because you end up with 4 days followed by 3 days b/t these lifts.
For the accesory day you could do shoulders, bi’s and tri’s, lats and upper back work and some abs. It shouldn’t last more than about 45 minutes with a quick pace.
Bench days should focus more on pressing movements and a lat movement or two.
Here’s the ccyle I have been following for a few months:
week 1: Squat heavy- usually work up to a max double or single, the do rack pulls up to a a couple heavy sets of 5. This followed by a little accessory work- light GMs, KB swings, light SLDLs or GHRs
Week 2: Warm up with very light squats, then do pulls- either against bands or standing on a block- working up to a max single, then do rack pulls wroking up to a 3RM or 5RM. Again, this is followed by some kind of accessory work for reps.
I usually do heavy upperback accessory day a few days after the squat/dead day. Barbell rows, shrugs, DB Rows, and occassionally pull-ups, pull-downs or cables get done here. I’ll also do some ab work.
Thsi approach has taken my pull from 640 with a suit to 645 raw and standing on block over the last 6 months.
[quote]Pinto wrote:
Here’s the ccyle I have been following for a few months:
week 1: Squat heavy- usually work up to a max double or single, the do rack pulls up to a a couple heavy sets of 5. This followed by a little accessory work- light GMs, KB swings, light SLDLs or GHRs
Week 2: Warm up with very light squats, then do pulls- either against bands or standing on a block- working up to a max single, then do rack pulls wroking up to a 3RM or 5RM. Again, this is followed by some kind of accessory work for reps.
I usually do heavy upperback accessory day a few days after the squat/dead day. Barbell rows, shrugs, DB Rows, and occassionally pull-ups, pull-downs or cables get done here. I’ll also do some ab work.
Thsi approach has taken my pull from 640 with a suit to 645 raw and standing on block over the last 6 months.
[/quote]
wow nice gains… definately gonna try this at one point or another.
“If thats what you believe, then go ahead and bounce the weight. I prefer to perform each rep as a single, where I actually stand up and reset my stance and grip between each rep.”
Thats the way to do it. What’s the use of doing rep after rep with no reset between them… Do 5 and your form will be deformed and of center.