[quote]browndisaster wrote:
[quote]MightyMouse17 wrote:
Thought about adding any joker sets?[/quote]
I haven’t bought the book yet so I had to google that - it’s a great idea. That’s exactly how the frequency project template is set up and it works very well. I will however wait a couple cycles before adding those in. I want to break some rep PRs first; currently I’m 10-20 pounds under all of them. I think the frequent maxing out kind of tempers you to handle actual heavy weights and maintain form while doing it.
[quote]DSSG wrote:
Hey, you had an oly lifter giving you some deadlift tips? Did they help, or hinder your performance? Honestly do whatever feels right for you (within reason). I personally like my hips high, and my torso low for conventional, and close/moderate sumo. It takes advantage of my hamstrings, and 'dem long arms, and legs I have. Keeping your hips low might be good for you, or it might kill your strength like it does with me.
However there is a time, and place for that type of thing. For example if you were trying to get your glutes/abductors/adductors (quads too) stronger (or the bottom range of a sumo deadlift) then keeping your hips as low as possible while staying as upright as you can to make it be a wide/very wide stance squat with the bar in your hands would be better. Of course this probably all comes out as rambling to you. 
recap:
as your competition style pull however you are strongest, and can stay healthy
pull with low hips with ultra wide sumo/deficit/other sumo variations for bottom range sumo strength
pull sumo with low hips if you are trying to get your conventional stronger
I probably suck at formatting my thoughts into words
DSSG[/quote]
Nah I feel you, your thoughts are much appreciated as always dude. He did kind of ruin my session lol but it was an eye opener as to how weak my quads have gotten and how weak my posterior chain still is. I think I’ll stay with my hips a bit high as you said, but I do need to bring them down a bit lower and get my legs into it better. I need to get videos of it - I’ve never seen what my form looks like on these. I’ll make it a point to do that next time I deadlift.
[/quote]
Weak quads, and weak posterior chain? (hamstrings, and glutes?) You are in a fucked up position. First, let’s get you some exercises that will help your strength off the floor.
If I remember correctly you can only front squat, right?
If so:
front squat 5/3/1/ day:
front squat 5/3/1 programming
5X10 deficit sumo deadlifts go moderate stance sumo with 2-3 inch deficit, or go wide with 1 inch deficit. I want you to push your knees out, and sit back/down. You should be basically doing a wide/super wide stance squat below/at parallel with close to vertical tibias don’t let your hips rise early or you will lose the benefit of this
hamstring work 3X8 GHR, reverse hyper, NGHR, ect pull throughs, ect
AB work
back work something preferably something that uses the whole posterior chain
sumo deadlift 5/3/1 day:
sumo deadlift 5/3/1 programming
5X10 front squat/super wide squat I recommend going to a box if you do the squats since it is very easy to fall on your ass free squatting like this, and it is hard to go to/below parallel like this
hamstring/glute work
AB work
back work
whenever you stall swap to the other one. Arch back stiff legged deadlifts from the floor with whatever stance you use is also good as a supplemental (second big exercise) lift. If you really, really, suck with those deficit deadlifts I recommended you are probably doing them right.
This programming should get you stronger off the floor, and get your glutes/hamstrings up to par with everything else. It would be great if you try it, and tell me how it works for you after a while, but if not it is fine.