Deficit pulls with or w/out chains/bands. Zercher squats from low pins. As you said already, box squats. My numbers are very similar to yours and I have the same DL sticking point as you. For me, box squats and deficit pulls have helped more than anything. I don’t bother with rack pulls b/c usually it’s more of a leg drive issue for me than anything and my back stays strong from doing GM’s as supplementary work every week. There’s my $0.02
[quote]Fletch1986 wrote:
Deficit pulls with or w/out chains/bands. Zercher squats from low pins. As you said already, box squats. My numbers are very similar to yours and I have the same DL sticking point as you. For me, box squats and deficit pulls have helped more than anything. I don’t bother with rack pulls b/c usually it’s more of a leg drive issue for me than anything and my back stays strong from doing GM’s as supplementary work every week. There’s my $0.02[/quote]
perfect I will add deficet pulls right away and try Zercher squats next squat day. Box squats have helped me the most as well and good mornings would rep range do you use. I go pretty light and lots of reps I heard in an article of jim wendlers that he doesnt go above a plate. Does it matter if I do conventional stance deficet pulls or do I have to do sumo if I pull sumo more often? Thanks for solid reply.
I actually like to go heavyish. I like high rep GM’s for building work capacity in the posterior chain for when I can’t get through workouts without my back being the first thing to give, but I never actually got direct carry over that way. I usually do 3-6 sets of 5 depending on how good I feel and think of it as more of a strength movement.
When I started doing that, whenever my GM got significantly stronger, my squat and DL did too. If I want variety, I’ll switch stances or go from high bar to low bar just to keep things fresh or put a plate under my heels or toes. I haven’t tried bands or chains or using GMs as a ME. Not sure how well that would work at my level.
I actually do pretty good with doing a squat ME for 2 weeks and then a DL ME for 2 weeks. Recovery hasn’t been an issue doing it like that. For the squat ME, I make sure to do something that carries over a lot to DL since that’s my focus atm like Zerchers from pins or box squats. If I did a DL variation every week, I’d burn out fast and probably get hurt. I’m looking for the 5wheels/side DL atm and am getting close and I’m hungry for it.
I just started doing DL DE work along with my Squat DE work. I’m hoping the speed work will carry over some.
Tip 1) You are probably setting the rack too high on rack pulls. The weak point for most people is across the knee. If you are pulling from at or just above the knee (when including bar flex), you are missing the weakest mechanical part of the lift. Generally, you should start a rack pull from just below the knee.
This also keeps your form the same as pulling from the floor. When you start from higher, you will essentially wedge your knees under the bar and pull from a position you can’t get into when pulling from the floor.
Tip 2) Not enough people do deficit deads. The 3 guys I personally know and have trained with with the biggest deads use deficit pulls as their main dead exercise. Most people let ego get in the way, which is why you see so many more rack pulls than deficit pulls, you can look cooler with more plates on the bar.
But to really answer your question, deads and really heavy rack pulls will wipe you out for a while. CNS will be fried. How long it takes to be able to go again is individual. But remember, no longer being sore doesn’t mean your CNS is ready to go again.
It’s also very possible it was something simple, like your setup or warm up was off. Hell, your diet could have thrown you off. It’s all just something you have to experiment with.
[quote]Fletch1986 wrote:
Deficit pulls with or w/out chains/bands. Zercher squats from low pins. As you said already, box squats. My numbers are very similar to yours and I have the same DL sticking point as you. For me, box squats and deficit pulls have helped more than anything. I don’t bother with rack pulls b/c usually it’s more of a leg drive issue for me than anything and my back stays strong from doing GM’s as supplementary work every week. There’s my $0.02[/quote]
+1000.
Deficit pulls, especially SLDL’s I find to be very helpful for my deadlift. Zerchers are ridiculously effective for the sumo, at least for me…it’s such a painful lift and I feel it in my guts more than anything, just stabilizing everything.
[quote]unstable wrote:
[quote]Fletch1986 wrote:
Deficit pulls with or w/out chains/bands. Zercher squats from low pins. As you said already, box squats. My numbers are very similar to yours and I have the same DL sticking point as you. For me, box squats and deficit pulls have helped more than anything. I don’t bother with rack pulls b/c usually it’s more of a leg drive issue for me than anything and my back stays strong from doing GM’s as supplementary work every week. There’s my $0.02[/quote]
+1000.
Deficit pulls, especially SLDL’s I find to be very helpful for my deadlift. Zerchers are ridiculously effective for the sumo, at least for me…it’s such a painful lift and I feel it in my guts more than anything, just stabilizing everything.[/quote]
If you can do SLDL from a deficit, you are more flexible than I.
[quote]Krish wrote:
I’ m very in need of advice my deadlift seems to be going up and down as of late by huge amounts and its pissing me off beyond measure.
Stats
Turned 17 month ago
Deadlift - No clue
Bench 260
Squat - 350
3 weeks ago I pulled 405x5 for deadlift with a conventional stance
than about 6 days ago I did rack pulls Maxed out with 635 no straps bar at knee level
Four days after I tried Deadlift again this time I only pulled 405 for a single with a sumo stance which is my prefered stance. The 405 felt so hard. How long should I wait until training deadlifts or rack pulls like 2-3 weeks how long inbetween maxes?
Also my best deadlift was 405x10 touch and go with a sumo stance which I’ve never been able to get back!? Why is my deadlift bounching up and down. I really want to break some high school record but I dont want to emberass myself putting up a weight once that I can play with on other days? please any advice would be crucial im not sure if my cns or nervous system was heavily taxed from the rack pull or what.
Posting a video of my deadlift as well ps someone took a mat from underneath deadlift thats why theres one missing. I used mat to prevent noise
I’m currently in my second week of trying a nine day week. Meaning doing the 4 day a week thing over nine days. It seems to be going well. I have five days after squatting to deadlift, then four day to my next squat day.
I’m strongest sumo, and I don’t touch conventional deads anymore. Just b/c if I ME on them, then my hips and back will ache in a bad way for several days.
[quote]Fletch1986 wrote:
I’m strongest sumo, and I don’t touch conventional deads anymore. Just b/c if I ME on them, then my hips and back will ache in a bad way for several days.[/quote]
Another reason to do them periodically. Louis Simmons would recommend that.
The funny thing is that if I do conventional DL for supp leaving a rep or two in the tank even on the last set I don’t get any problems. It’s just do demanding on my recovery so I don’t do that either. Maybe I’ll try ‘ME’ conventional leaving 10 or 15lbs in the tank. But I dunno… I can think of other things for my lower back that would work well…