Thought I’d share an exercise that has helped build my back some. The video is of the last set with chains to overload the top but I worked up to a double at 495 just before this. Alternating this with sumo pulls every week… the idea being to get some deadlift - specific work in without the “dead” part. Plus, build up my pathetic back a little.
I’d like to stay in the thread… that 605 was ugly as fuck. Gotta get it clean.
RDL on box:
I’m fairly confident I’m out of contention or at least having to push this back a while.
Tons of travel slammed on me for the upcoming months. Zero training continuity right now. Fuckin’ blows.
Go get’em fellas, I check here on the daily to firmly assure myself of how bad I suck right now.
fuuuuuuuuuuuuu
some strong lifting going on guys. based on my current training, I am gonna struggle with this - BW is down at 202 (20 lbs lighter) - so I am just hoping to get somewhere near my previous PR…
could be a long journey!
[quote]grettiron wrote:
Thought I’d share an exercise that has helped build my back some. The video is of the last set with chains to overload the top but I worked up to a double at 495 just before this. Alternating this with sumo pulls every week… the idea being to get some deadlift - specific work in without the “dead” part. Plus, build up my pathetic back a little.
I’d like to stay in the thread… that 605 was ugly as fuck. Gotta get it clean.
RDL on box:
[/quote]
BRILLIANT!!!
Seriously though, that does look cool as hell. How long have you been doing these, and how do you think removing the “dead” part has affected your training/recovery and what not?
[quote]DoveofWar08 wrote:
[quote]grettiron wrote:
Thought I’d share an exercise that has helped build my back some. The video is of the last set with chains to overload the top but I worked up to a double at 495 just before this. Alternating this with sumo pulls every week… the idea being to get some deadlift - specific work in without the “dead” part. Plus, build up my pathetic back a little.
I’d like to stay in the thread… that 605 was ugly as fuck. Gotta get it clean.
RDL on box:
[/quote]
BRILLIANT!!!
Seriously though, that does look cool as hell. How long have you been doing these, and how do you think removing the “dead” part has affected your training/recovery and what not?[/quote]
Been doing them since sometime in August. I really believe it’s allowed me to push everything else harder and still train 4xWeek. In the past, building the conv dl has really helped my squat, but I had to drop sumo while doing so (heavy conv from the floor basically just hurts my back). These are easier in some ways… you can get some great rebound out of the hole, but harder because of the higher ROM. Takes all the guesswork out of setting up as well because there is no time to think, just pull. They might just address a specific weakness for me so YMMV.
As a side effect, I’m pretty sure I could pull ~515 conventional right now (~455 before RDL-on-box), but no hard numbers on that. Plus I’m not crippled after doing these haha.
Technique cue’s so far:
If you or anyone else tries them out, please provide feedback!
Oh yeah, make sure it’s a sturdy box haha. This one is reinforced under the plywood. Pretty sure you would just blow through 1/2" unsupported ply with heavy-ass weight.
Pulled 500 last Monday for the first time in a while, and it was smooth as cake. I think I’m good for 525 at my meet tomorrow, maybe 545 if I go bat shit crazy lol.
[quote]ashylarryku wrote:
Ima go bat shit crazy.
[/quote]
Best of luck ashketchumallarry
[quote]deat wrote:
[quote]ashylarryku wrote:
Ima go bat shit crazy.
[/quote]
Best of luck ashketchumallarry[/quote]
Lol thanks!
I had an amazing day today. I’m with my lady, so I’ll keep this update short. But, here are the results from my competition today:
Snatch
125 good lol
145 good
160 turrible, but i locked it out haha
Clean & Jerk
145 guud
185 reverse curl and clean press good
did not want 3rd attempt
Squat
365 cake
385 PR +20 lbs
405 miss but BARELY! II’ve watched the video a couple of times and keep thinking I’ll get it while I watch lol. So close
Bench
300
320 PR +5 lbs
330 PR +15 lbs
Deadlift
495
530 PR +30 lbs
545 miss
Total: 1,245 +195 lbs in 11 months!!!
Good job man, keep that arch and you’ll get 400 squat in no time. Looks like you also just pulled a commanding lead over me in the race to the 600 dl
lol good shit ashy but wtf were those cleans!? hah congrats on the meet though nice PR’s
What kind of contest combines Oly and Powerlifting all into one meet? Are the totals separate, or combined for an overall? I’ve never seen that!!
I went 551/375/563 today for a 1489 or so total…All were huge meet PR’s since I hadn’t competed since February 2010…Great day overall…
I’ll have the 563 DL video up in the next few days…left a little on the platform there, but not much…maybe 5-7 pounds…so still a ways to 600! Onwards and upwards…
Vtballa, nice job sir.
Hey guys, haven’t posted much yet due to overcoming an injury. Still taking it easy for one more week. I’m going to do the 3,5,1 for powerlifting starting with the deload week since i am going to deload bench this week, and since i was taking it easy with squats and deads it made sense to start there. I will run in for 2-3 cycles then test my maxes to see where i stand. I will be using 90% of my max to base my working sets on as well.
Thanks Hercales…will you be pulling heavish singles on your 3’s and 531’s weeks? Or just sticking to the standard? I used 5-3-1 for PL for my meet prep and was pretty happy with the results…
I recommend having a goal that you want to hit in a few months and using the 531 for PL template to figure out the heavy singles corresponding to “peaking” for those goal weights…
[quote]VTBalla34 wrote:
Thanks Hercales…will you be pulling heavish singles on your 3’s and 531’s weeks? Or just sticking to the standard? I used 5-3-1 for PL for my meet prep and was pretty happy with the results…
I recommend having a goal that you want to hit in a few months and using the 531 for PL template to figure out the heavy singles corresponding to “peaking” for those goal weights…[/quote]
Yeah i plan on doing heavy singles on the first and 3rd cycle. I was reading into what numbers are recommended for the singles. Using the meet prep %'s makes sense though.
I have a week to think exactly what numbers i want to use for that. Mainly setting this up for some structure to my training. But that does sound pretty good though, thanks for the advice.
That said, with how i’m feeling right now, i’m thinking 550 in 3 months seems reasonable to base those percentages off for the singles.
255 kg from last weekend…its 562 or 563 or whatever…plenty left…im planning to take the next 3 months or so to drop a little bit of bodyfat, and my DL usually improves with less stomach muscle in the way, so 600 is coming up!
Edit to make youtube work
Dude you smoked that pull, lol
Between work functions, baby showers, October snow storms and losing power for 36 hours, I’ve been away for awhile.
Deads
135
225
225+60 lbs of chains
275+60
315+60x3
365+60x3
405+60x3
455+60x2 hitched the shit out of the second
405x5
Still getting used to the belt, failed on video tonight, too many people around.
Goodmornings safety bar
95
135
185 - too heavy for now.
Shrugs
425x12
515x12
605x12
705xwhatever is on the video
in the interest of full disclosure, I posted a shrug video.
[quote]VTBalla34 wrote:
255 kg from last weekend…its 562 or 563 or whatever…plenty left…im planning to take the next 3 months or so to drop a little bit of bodyfat, and my DL usually improves with less stomach muscle in the way, so 600 is coming up!
Edit to make youtube work[/quote]
That was an awesome pull to see in person! Nice VT!
Pulled 545 today. Up 50 lbs from 2 weeks ago, 30 lbs from my all time PR (and I’m 30lbs lighter than I was then). Maybe some smart training and I’ll be at 600 in a few months.
Beans those shrugs are INSANE man. My babyhands would snap off with that weight.
[quote]bugeishaAD wrote:
Pulled 545 today. Up 50 lbs from 2 weeks ago…[/quote]
Shit yeah. Nothing like a nice fat PR.
Been on a deficit deads cycle for a little over a month, still have one week left. Pulled 550 from a 100lb weight today though and was smooth. Failed on my 565 but Ill get it next week. Will take a vid in two weeks when Im back on the floor to see where Im at.