Pretty frustrated that I was unable to get 400. I really feel I should be able to hit that regularly. My PR is 407, pitiful compared to some of you guys. I’d really appreciate any suggestions to help push that deadlift over 400 regularly.
Pretty frustrated that I was unable to get 400. I really feel I should be able to hit that regularly. My PR is 407, pitiful compared to some of you guys. I’d really appreciate any suggestions to help push that deadlift over 400 regularly.[/quote]
sumos done in 8 sets of triples plus heavy rack pulls pushed mine over 500…
[quote]mjnewland wrote:
Skidly, what percentage of max were you using on the sumo triples. I’m twice DZs size with the same pull, so I am in need of your help.[/quote]
This was just recently…Lessee, I was doing 345(365?) on the sumos and then on the other day I was pulling from the knee for about 110-120% of Max at the time. That’s misleading though, because I had no idea what my max was at the time. I was trying to get more weight on the rack pulls and trying to get faster on the sumo pulls.
But honestly, you should hit up maraudermeat. He’s the one that had me doing the sumos and rackpulls.
Alrighty…putting much thought into todays workout. I figger if the 8x3 works for Mr. Skids deads, it’ll probably do nice things for squats as well. Kinda wanting to give Mr. Meats frog stance squats a try too, but lets start with regular squats
Squats
1x10xbar
1x10x95
1x8x135
1x6x185
1x4x225
1x2x275
8x3x300
When I got started on those triples, I thought perhaps I’d chosen too much weight, didn’t think I was gonna make it to 8 sets. Kept the form good and below parallel, and after the fourth set they actually felt easier.
Frog Stance Squats
1x8x0
3x4x50
Knew these would be humbling, difficult movement I’ll keep working on.
I was doing squats and deads same day. Heavy movement then lighter speed movement. If I did a heavy squat movement I would do the 8x3 sumo dead. If I did the rack pull, I would then do 8x3 for speed on some form of squat. The alternation seemed to feed both main lifts pretty well.
I know doing heavy then speed contravenes Zatsiorsky’s theory and Westside’s practice, but it seemed to be working for me.
Nice workouts DZ!!! Thought I’d run this by you…your DL PR is just over 400. In your last DL workout, you took 365x1 & 385x1 just prior to the 400. You may have shot your load doing the 2 singles within 35+ lbs of your best single. I don’t know how hard the 385x1 was??? but it’s only 15lbs shy of 400…maybe take last warm-up at ~ 350-355, then jump to 400 while you still have some gas left in the tank.
In order to hit over 400 on a bad day, you need some doubles or triples in the mid to upper 300’s range on a consistent basis…let’s say 350-360x3 or 375-385x2…the weight choices depend a lot on whether you are a better ‘repper’ or ‘singler’ in the DL, if you are a better repper than take the hig end of the range, if you are better at singles, take the lower end of the range, or just modify the whole darn thing as you see fit…find what works best for you and stick to that for awhile, no matter what, YOUR DL is gonna go up anyway, because you are into it!
I’m going to be almost as thrilled as you will be. When you walk that 405 out and take it down. It’s coming, all the hard work you’ve put forth will bring your dreams to reality! With your dedication to hard work there’s only one way you can go, up to the top!