How do you guys cycle in your deadlift work? The only time my training partners really dead is on events day with an apollo’s axle which is hell on it’s own, I’m interested in how you work it in considering I’ll be making the switch to a conjugate style of training compared to that of my current sheiko training since it’s not possible for me to recover with an events day. Also you refer to training cycle a few pages back in your log are you refering to the 3 week D.E Cycle or Acculation phase after a meet?
I believe the deadlift cycle we follow is the original form of the cube method. Basically we do a 3-week rotation like so:
Week 1 – ME Pull
The movement, intensity and total volume depends how far out we are from a meet. Closer to a meet, you’ll want to do singles using whatever gear you’ll use in competition. Farther out from a meet, you’ll use variations you want to push up and generally do more volume / lower intensity. Then we’ll also work up on a heavy supplementary movement like stiff legs, dimmel deadlifts, or some kind of good morning. + abs, glutes, hammies, etc
Week 2 – Deadlift Assistance
Work up to a heavy set of 6 on good mornings, or some deadlift variation. We like to use sumo deadlifts (since most of us are conventional deadlifters), stiff legs, or stiff legs w/ chains on these. + abs, glutes, hammies, etc
Week 3 – Speed Pull
Typically we’ll do 5x3, 8x2 or 10x1 but we really go by feel. Some people don’t get much out of this day but speed pulls help me a ton. We’ll usually supplement this day with speed squats too. Personally I prefer sets of 1 for speed pulls and more sets (10+) but I just fit in with the crowd. + abs, glutes, hammies, etc
On weeks where we pull heavy, we must account for that in our bench and squat days. Heavy ass dead lifts really take a toll on your body. I’ll rarely hit a bench PR the next few days after a heavy deadlift. It will be interesting to see how you program that for strongman.
I don’t really follow the “block” approach of accumulation, transmutation, intensification, etc, etc. I am aware of the concepts and agree with them in principle but I don’t plan my training into them. But to answer your question I was probably referring to either the deadlift cycle I laid out above or the next few months before my next meet in March.
Thanks for dropping by man I hope that helps.
Yes, that does help. I’ve been lurking your log for a while now, since I’ve been interested in westside, now that I’ve damaged my bicep a now get a chance work around in that regard
[quote]Ryan Pelletier wrote:
Yes, that does help. I’ve been lurking your log for a while now, since I’ve been interested in westside, now that I’ve damaged my bicep a now get a chance work around in that regard[/quote]
I don’t know if you saw this or not but Brandon Lilly posted a link to the Juggernaut Deadlift manual on his Facebook page:
http://www.jtsstrength.com/become-a-juggernaut/
It says it’s free, it might be worth a look too. Thanks for stopping
Wednesday 11/14 – ME Bench
Half the guys went in their shirts today in preparation for the December 9th meet. I was in the other group who decided to do floor press with an obnoxious amount of chain weight.
Floor Press w/ 110lbs of Chains aka Boat Chains
bar x20
bar + chains x10
95 + chains x10
135 + chains x5
185 + chains x5
225 + chains x3
275 + chains x2 +1 rep PR
300 + chains x0 ← would have tied a PR
I’m not heart broken about the last one, I kind of figured today was going to be a little tough after yesterday. I probably shouldn’t have gone for it but the set before it moved well so I figured I’d give it a shot.
225 + chains x5
225 + chains x5
225 + chains x5
Skullcrushers
85 x15
105 x12
105 x12
105 x12
Chest Supported Rows
90lbs + mini band x10
90lbs + mini band x10
90lbs + mini band x10
Face pulls
100 x15
100 x15
100 x15
I should continue to do facepulls. Upper back strength really helps you handle heavy weight in the bench press.
I tried to do a set of curls here but I was beyond pooped.
I ended up getting sick after last weeks bench session, and skipped Friday and Sunday’s workouts. I don’t usually do that but I just felt awful.
Today was back in the grind. I didn’t really plan anything out.
Deep Box Squats w/ SSB
135 x10
225 x5
245 x5
275 x5
275 x5
Suspended Chain Good Mornings
225 x10
225 x10
225 x10
Squats w/ Briefs
This was stupid. First time I’ve had any gear on since the meet.
225 x3
315 x3
405 x3
Leave Grove City, go to local commercial gym
Wide Grip Lat Pulldowns
190 x10
190 x10
190 x10
Hamstring Curls
? x15
? x15
? x15
Back Extension Machine
295 x20 (this was dumb, I don’t know what this machine’s purpose is)
Pulldown Abs
120 2x20
Shrugs
315 x10 (this was all I could hang on to with this shitty bar)
Wednesday 11/21 – ME Bench
A weird session today because some guys were getting ready for the December 9th meet, some guys were still taking it easy from the October meet, and our group has started training again for the March meet.
Flat Bench w/ 120lbs in Chains Previous PR – 295
bar x10
bar x10
135 x10
185 x6
225 x6
add 120lbs of chains (typically we’d have the chains on from the start but we were working in with a straight weight group
225 x3
255 x3
275 x2 (+1 rep PR)
300 x1 +5lb PR
add 3 board
315 x1
275 x4
remove 3 board
225 x8
245 x3
This was an irresponsible amount of pressing. One of our guys showed up late so we all stayed in the rotation until he was done.
Floor Skullcrushers
105 x10
105 x9
105 x8
105 x6
30s rest between sets
Chest Supported Rows
2.5 plates x10
2.5 plates x10
2.5 plates x10
2.5 plates x10
Elbows Out Extensions
25 x20
25 x30
At this point I’d been at the gym for about 3 hours and I was pooped. I neglected to hit bi’s or any upper back work so I’ll likely do something for that tomorrow.
To anybody that reads this, have an enjoyable and safe holiday
That was one long session, since there’s not any holiday up here, there’s still a planned for feed for me tomorrow so…
May The Bloat Be with you
[quote]Ryan Pelletier wrote:
That was one long session, since there’s not any holiday up here, there’s still a planned for feed for me tomorrow so…
May The Bloat Be with you[/quote]
Thanks for the well wishes.
It would be poetic justice that I caught a stomach virus on the day of the biggest feast of the year. I was unable to eat the ENTIRETY of yesterday, except for a few salty crackers at about 8pm at night. My Thanksgiving day started with a sprint to the bathroom at about 9 am, and I spent the rest of the day within 20 yards of said bathroom while my body purged itself. I couldn’t even keep down water until about 6pm at night.
By the time 5pm rolled around tonight, I felt good enough to head in to the gym. Even though I didn’t really do anything, I wanted to be there to help the crew of guys who are doing the December 8th meet.
Squat
bar x10
bar x10
150 x10
150 x10
^ and that was it.
Pulldown Abs
120 x20
120 x20
Back Extensions
bw x20
bw x20
Still getting over stomach flu which decimated my body a few days ago.
Today I wanted to try something a little bit different with the band setup.
Dynamic Effort Bench
185 x3
185 x3
185 x3
185 x3
add EliteFTS Short Mini bands
185 x3
185 x3
185 x3
185 x3
Remove short bands, and doubled mini long bands
185 x3
185 x3
185 x3
185 x3
add Short band again (so now there are doubled minis & 1 short band per side)
185 x3 (stupid heavy)
remove short band
205 x3
205 x3
225 x3
225 x3
So if you’re counting thats 17 sets of speed work.
Close Grip 3 Board
315 x8
Seated Military Press
I should say here that I haven’t done these since I joined Lexen about 2.5 years ago
135 x10
155 x10
185 x8 (I have no explanation for this I would have assumed I couldn’t do this)
Elbows Out Extensions
35 x20
35 x20
35 x20
DB Extensions
45 x10
45 x10
45 x10
Band Pushdowns
green band x12
green band x12
green band x12
green band x12
[quote]frankjl wrote:
add Short band again (so now there are doubled minis & 1 short band per side)
185 x3
[/quote]
Holy cow
[quote]csulli wrote:
[quote]frankjl wrote:
add Short band again (so now there are doubled minis & 1 short band per side)
185 x3
[/quote]
Holy cow[/quote]
Yeah that’s why I only did 1 set there. It was beyond excessive.
Monday 11-26 – Extra Workout
I neglected to hit my lats yesterday because I figured I could just go to the local commercial gym and hit them today. Sooo …
Shoulder Mobility
Lax ball on pecs
Several trips to the water fountain to read ESPN
Lat Pulldown
a few warmups
225 x10
225 x10
225 x10
225 x10
DB Rows
100 x10
120 x10
120 x10
Lat Pulldowns
55 x15
55 x15
55 x15
55 x15
Rear Delt Machine
900lbs x15
900lbs x15
900lbs x15
I did a few set of hammer curls but they were bothering my elbows so I stopped.
Deadlifts tomorrow.
Tuesday – Speed Squat & Pull
Box Squats w/ Buffalo Bar
I set the box pretty low this week and went closer stance, which for me is about shoulder width
bar x10
155 x10
245 x2
245 x2
245 x2
245 x2
295 x2
295 x2
345 x2
345 x2
Speed Pulls (alternate sumo and conventional)
225 x1
315 x1
315 x1
365 x1
365 x1
365 x1
405 x1
405 x1
Snatch Grip Rack Pulls (squeeze traps and upper back at the top)
335 x10
425 x8
515 x3
565 x1 (normal grip w/ double overhand) +20lb PR
Back Extensions
bw x20
bw x20
Pulldown Abs
130 x20
130 x20
I trained yesterday, but didn’t push it too hard. I am still resting up from the meet and I’m going on a much needed vacation next week. I feel good, my strength feels good, but I’ve been “meet training” for the better part of the last year. I’ve done 3 meets in 10 months and had a slew of life events, including the loss of my father and switching jobs. I haven’t had more than a day or two off work and the gym since I don’t even know when.
I used to worry about the time out of the gym and how that would affect me. But at this point I’m positive a week off from beating my body into submission will only help.
Yesterday was a very weird day, some guys were going in their shirts as they are competing December 8th. Some guys were just getting back into the gym after the October meet. I figured I’d just do some reps and try not to tear anything before leaving for paradise.
Bench
135 x10
185 x6
225 x6
275 x6
315 x5
add slingshot
315 x5
Close Grip
275 x10
Straight Bar Tricep Extensions
65 x12
85 x12
95 x12
Bamboo Bar Bench
4 sets ramping the weight, I have no clue how much
Good little session.
I’m sick and I feel awful. I still went to the gym and managed to do this:
Sumo Deadlift worked up to 405 x6
My vacation was good, but on the last day I got some sort of cold / allergy / sinus / government-created-nano-robot-infection in my nose and throat and I have been jacked up ever since. I can’t sleep because I can’t breathe.
This week I’m going to lay out my training plan for the Arnold. I want to pull something stupid there, or at least try to be within 100 pounds of StormTheBeach.
Thursday Dec 13
I took yesterday off because I felt terrible. Today I felt a little bit better but still wanted to go to the gym.
Pin 3 Pulls
245 x5
335 x3
425 x3
515 x2
565 x1
600 x1 ← 100lbs less than my best 3 pin ever
Close Grip Bench
bar x10
135 x10
185 x10
225 x10
250 x10
I just wanted to get some blood flowing. Hopefully I can get over this so I can get down on some real training
I took yesterday off and slept in this morning. By about 3pm I felt the best I have in over a week. So I decided to go to the gym and get some work in.
Front Squats w/ SSB
135 x10
135 x10
185 x10
205 x6
225 x6
I have never done this movement before, all of these moved well but this was awkward as shit without a box underneath of me. I left some in the tank here because I didn’t want to go bat shit crazy while I’m just getting over sickness.
SSB Good Mornings
135 x10
185 x10
235 x8
Stiff Leg Deadlifts w/ 80lbs Chains
315 x10
365 x3 (goal here was 8 but after 3 I realized I was going to die if I tried for more)
I took some videos of my lifts today, I’ll probably start compiling them together as the Arnold gets closer.
Goofy Shit Bench Press Day
I’m crushed from yesterday and I didn’t feel like doing speed work as I’m still getting over this illness. I wanted to try something a little different today.
Close Grip Bench (thumbs from the smooth part)
bar x10
135 x10
185 x6
225 x6 30s rest
225 x6 30s rest
225 x6 30s rest
225 x6 30s rest
225 x3 (almost failed so I stopped here)
27 total reps with 225 close grip in just over 2 minutes
245 x6
275 x3
315 x1
DB Incline
90 x20
90 x15
Overhead Tricep Extension
70 x20
70 x15
70 x12
I skipped lat work today because my back is crushed. Hopefully back to the real stuff on Tuesday
Tuesday Speed Pulls (inspired by the Cube method)
Speed Pulls (raw & conventional)
405 x1 for 10 sets in 4 minutes and 30 seconds
The goal was to do a set every 30 seconds or so. This was surprisingly easy, I thought it was going to tear my ass off but it didn’t. Next time we’ll go up in weight and probably also in the number of sets. This was about 57% of my 1RM and we’ll probably go 435 (62%) next week for 12 sets of 1.
Belt Squat
1 plate per side x10
2 plates per side x10
2 plates per side x10
4 plates per side x5
These have gotten a lot harder since I quit stretching at night. This is a good lesson. A lack of flexibility can hurt your numbers.
Reverse Hypers
210 x15
210 x15
210 x15
Lat Pulldowns
160 x15
160 x15
160 x15
Back Extensions
bw x20
bw x20
bw + orange band x15
Wednesday – Shirted Bench
The goal of today was to hit your opener to a 2 board. Because this was the first time I’ve had my shirt on since the meet, I was fully prepared to look and feel like shit today. I knew the weights would feel heavy, but I know that over the next 3 months this will pass.
Bench
raw warmups
bar x20
135 x8
185 x6
225 x5
275 x3
315 x3 (all paused)
add shirt
365 x3 (air board)
405 x3 (3 board)
455 x2 (2 board)
480 x1 (2 board)
The last set sucked. It was grindy as all hell. But I guess that was to be expected.
Medium Grip 2 Board - raw
315 x3
Bamboo Bar Bench
125lbs x15
125lbs x15
DB Skullcrushers
35 x20
35 x15
35 x12
Chest Supported Row
145 x10
145 x10
195 x10
DB Flyes
25 x15
35 x15