I recently lost about 20lbs down to 205 and got interested in building my strength up again - setting my goal as a double-body weight deadlift with the idea of competing in a local power-lifting contest.
Progressive Movement Training: I’d always been interested in Paul Anderson/Bob People’s Progressive Movement Training - digging a hole to stand in and do heavy partials and then gradually filling it in to set a new PR:
So I’m giving it a try!
5-17-2013
Deadlift (bar just below knees)
361x1
341x1x1
PMT is actually a pretty good system when implemented with a smart plan.
Word to the wise get yourself a sheet of 1’ plywood and cut it up to fit the hole and add in 1 sheet every 2 weeks also cover the hole when not in use with the remainder of the wood.
[quote]FISCHER613 wrote:
PMT is actually a pretty good system when implemented with a smart plan.
Word to the wise get yourself a sheet of 1’ plywood and cut it up to fit the hole and add in 1 sheet every 2 weeks also cover the hole when not in use with the remainder of the wood.
[/quote]
Great tip - thanks! Had a piece of scrap I covered last night for the rain. My sticking point is off the floor - I don’t think I’ve ever gotten one off the floor and not finished the lift. So from what I’m reading that means speed and deficit work may help more than PMT but I’m still getting overload at the top.
Friday:
Sadiv sets
Full squats: 185x21, then a second set of 185x10 (5/3/2)
Sunday - deadlifts, up to 259, grip work, chins (20) and hiking (one hour +)
corrmhona - it’s a section of PVC pipe and fits just over the sleeve of the bar . . . so 2.25 inches (5.7cm) - at a guess, I’ll measure today and post or send message
frickin down in the dirt backyard lifting at its finest!! Welcome abx…check out NHLFTR log…he carries stones in his yard and is a beast…and there was a crazy bastard that used to post here that had something called a slosh pipe… google slosh pipe its a pretty cool homemade implement of pain and suffering…seems like it might fit your madness
[quote]corrmhona wrote:
You’ve got to be getting some serious forearms with that!
Love your log.[/quote]
just measured this morning and it’s 2.5" outer diameter - I’m rolling 4-5 days a week, gripper, DL holds - so hoping to get my forerarm size back up there
[quote]OldGoat wrote:
frickin down in the dirt backyard lifting at its finest!! Welcome abx…check out NHLFTR log…he carries stones in his yard and is a beast…and there was a crazy bastard that used to post here that had something called a slosh pipe… google slosh pipe its a pretty cool homemade implement of pain and suffering…seems like it might fit your madness
Best on your Quest![/quote]
Thank you sir! I will check out NHLFTR now - I used to do some stone lifting a few years back, maybe it’s time to get back into it . . . I have heard of a slosh pipe, I may just have to make one of those up too!
[quote]tom1961 wrote:
What is the difference between deadlifting standing in a hole and deadlifting off a low rack…
I have the same goal now getting back to a double bw deadlift.[/quote]
It’s cheaper! Seriously, I didn’t have a power rack but I did have some space outside my garage gym to dig a hole . . . you can vary the height infinitely by the amount of dirt/sand in the hole as opposed to the set positions of a rack (- on the other hand you can’t quickly change the depth like you can with a rack -) there is maybe a psychological difference with very small differences in depth - otherwise I like power racks and they should work just as well!
Seriously, I didn’t have a power rack but I did have some space outside my garage gym to dig a hole . . . you can vary the height infinitely by the amount of dirt/sand in the hole as opposed to the set positions of a rack (- on the other hand you can’t quickly change the depth like you can with a rack -) there is maybe a psychological difference with very small differences in depth - otherwise I like power racks and they should work just as well!