[quote]Steve-O-68 wrote:
I’m also working up to 405. I was at 315 a month ago, now I’m at 345. I do ME leg work every Saturday. First saturday, I do ME deads.
1x10x135
1x6x195
1x4x225
1x2x295
Then singles at 315, 325, 335 and 345.
The following Saturday, I do the same basic progressions, but with Squats, followed by light deads or SLDLs. During the week, try some DE leg work with explosive reps to build some power.
This way, you go for new max’s every other week, which gives you plenty of recovery time between attempts. When trying to bring up your deads, don’t neglect to work on squats! Good luck![/quote]
Steve,
Thanks like a good plan. I’ ll give it shot. Thanks
[quote]conorh wrote:
I’d be curious how much you squat. My squat strength was/is horrible and as I’ve brought it up my deadlift has exploded. Also, I like to do some pulling from a small deficit after my ME box squats. A 5/8 piece of plywood can add a surprising amount of difficulty. If you’re not doing box squats, I really think that will help, as they build starting strength, which you need off the floor.
Hope those ideas help!
-Conor[/quote]
Thanks Conorh. So do you work up to a max on the box squats or just use it on speed days. I have started using box squats r3cdently but mostly on DE days.
I have to second the question on how much you squat. Most people can squat more then they deadlift and I find this to continue to be true even with lots of squating and little pulling.
I’ve deadlifted twice this year and I am confident I can pull 315 any day of the week (and my stats are close to yours). I credit this entirely to increasing my squat. So if you can’t squat over 300 work on getting to that goal for awhile while reducing the freaquency of deadlifting then pick up the freaquency again.
[quote]horror wrote:
conorh wrote:
I’d be curious how much you squat. My squat strength was/is horrible and as I’ve brought it up my deadlift has exploded. Also, I like to do some pulling from a small deficit after my ME box squats. A 5/8 piece of plywood can add a surprising amount of difficulty. If you’re not doing box squats, I really think that will help, as they build starting strength, which you need off the floor.
Hope those ideas help!
-Conor
Thanks Conorh. So do you work up to a max on the box squats or just use it on speed days. I have started using box squats r3cdently but mostly on DE days.[/quote]
I know my squat strength is poor, so I box squat twice a week. I’m a slow guy with poor acceleration, so I do box squats on a speed day and on a max effort day. Incidentally, I know the West Side crew changes up their ME exercises alot, but I don’t think someone with a 350 pound box squat has as great a need to switch it up.
I really think the box squat has a tremendous transfer to the deadlift, because both exercises start from a dead stop. Even if your box squat and deadlift stances are different, (i.e. sumo vs. conventional) I think this is true. I’ve never used a suspended chain good morning, but I imagine it’s a good deadlift builder for the same reason.
If you’re not ac especially explosive guy, speed work is always a good idea too.
You’re right about the box squat having a great transfer to the deadlift. If you can set the box right at where your ass usually is at the start of a dead you’ll be training it perfectly. Albeit, that will sometime make for a pretty high box squat.
If you are a non-gear squatter the box squat will have less carry over. The suit helps you out of the bottom. With out one you need to support all that weight at the bottom plus inertia (sp?). The guys that squat well raw have a good “pop” out of the bottom. That rebound strength can not be developed off a box. I would use the box squat as a ME exercise to be worked in but try to stick to mostyly free squats for your speed work. Or you could do 75% free squats and 25% box…
[quote]JNeves wrote:
I have to second the question on how much you squat. Most people can squat more then they deadlift and I find this to continue to be true even with lots of squating and little pulling.
I’ve deadlifted twice this year and I am confident I can pull 315 any day of the week (and my stats are close to yours). I credit this entirely to increasing my squat. So if you can’t squat over 300 work on getting to that goal for awhile while reducing the freaquency of deadlifting then pick up the freaquency again.[/quote]
Thanks JNeves, I think you definitely have a point there. Time to rack up a few numbers on the squat. Thanks
[quote]Scottish 190 wrote:
You’re right about the box squat having a great transfer to the deadlift. If you can set the box right at where your ass usually is at the start of a dead you’ll be training it perfectly. Albeit, that will sometime make for a pretty high box squat.
If you are a non-gear squatter the box squat will have less carry over. The suit helps you out of the bottom. With out one you need to support all that weight at the bottom plus inertia (sp?). The guys that squat well raw have a good “pop” out of the bottom. That rebound strength can not be developed off a box. I would use the box squat as a ME exercise to be worked in but try to stick to mostyly free squats for your speed work. Or you could do 75% free squats and 25% box…[/quote]
Thanks Scottish. I am a non gear guy so I shall keep in mind what you recommend.
[quote]rich44 wrote:
WolBarret wrote:
rich44 wrote:
I agree with B-mac. I was in a similar situation back in August of 05. I was at a 285 DL then. I followed a westside program and as of May 16th my DL is now at 455. I am 5’8" and 218Lbs. I say it was the Goodmornings and pullthroughs that helped me most. Side note my GM is 400 for 3 reps (wide stance) I hope this helps. Good luck.
Rich44, you ass hole.
I pull 425lbs and I struggle with 135lbs on GM’s.
Sorry man. What are your stats? I am short and heavy so I have a thick middle. I also do GM every week. Just keep plugging away at the GM and the weight will come.
[/quote]
Good point Rich44. When I was utilizing WestSide a few years back I mostly worked GM’s on ME day for about a year and a half. I was able to put about 200lbs on my GM max. I got up to 455 for a triple and 495 for a triple on seated GM’s. It just takes hard consistent work. Unfortunately though my Deadlift max didn’t go up much.
[quote]JNeves wrote:
I have to second the question on how much you squat. Most people can squat more then they deadlift and I find this to continue to be true even with lots of squating and little pulling.
I’ve deadlifted twice this year and I am confident I can pull 315 any day of the week (and my stats are close to yours). I credit this entirely to increasing my squat. So if you can’t squat over 300 work on getting to that goal for awhile while reducing the freaquency of deadlifting then pick up the freaquency again.[/quote]
If my deadlift was 315, then I would not be giving advice to anyone…
[quote]earthshaker wrote:
rich44 wrote:
WolBarret wrote:
rich44 wrote:
I agree with B-mac. I was in a similar situation back in August of 05. I was at a 285 DL then. I followed a westside program and as of May 16th my DL is now at 455. I am 5’8" and 218Lbs. I say it was the Goodmornings and pullthroughs that helped me most. Side note my GM is 400 for 3 reps (wide stance) I hope this helps. Good luck. [/quote]
I worked up to 330x3 on my GM and my dead didnt go up. I just wanted to go from a 575 dl to a 600. Finally I realized that my hamstrings were my weakness. While gm’s and deadlifting incorporate hamstrings, it wasnt enough apparently.You’ve had a lot of ideas thrown your way. This is what worked for me to get to my 600. Deadlifted every other week going up 15-20 lbs a workout. I never go above 5 reps on the warmup. Squat once a week and do assistance work on non deadlift weeks. Eat a lot. I takes time to build up the deadlift, like over a few months because it is also taxing on the nervous system. If you are weak from the floor you can try block pulls or pulling from a plate.All the other recommendations migh help as well(pull throughs, gm’s etc) Your suit should help from the floor once you start training in it.