The PR thread - Page 20

**Firehawk** · 20-Jul-05, 11:05 AM

Quote:

Originally Posted by luke.w

SWEET man, now YOU piss me off sir.

been thinking lately about what I'm going to be doing after this contest, I'm thinking I'm going to spend much more time in the gym doing "rack pulls", and cleans and overheads of course.

Those rack pulls are really what's doing it for me. I can easily get the weight off the floor and once i'm past my knees i can easily lock it, it's usually the range about 6-10 inches off the floor that i really have trouble with. Since doing those rack pulls from about 1 inch above mid shin, my deadlift has gone up exactly like my rack pulls have gone up. It's a beautiful thing.

The guys at my gym don't train the deadlift for multiple reps at all. I haven't seen anyone do any deadlifts for more than 3 reps, and they were 3 singles, reset each time (no tap and go), and they were for warmups. There was no pulling work sets for 5 or more reps.

I'm really starting to think differenty about the deadlift now. I am starting to see it as a pure total body strength exercise. You should work on all aspects of your body that would increase your deadlift with accessory work, such as Good Mornings, upper back work, rack pulls, partial movements, and then when you actually go and do deadlifts, pull singles or no more than triples during warmups. It's worked the best for me that way and I believe thats' generally how the guys pull at the gym.

In fact, most of them don't pull at all until they're about 6 weeks out from a competition. They do other work with bands, all kinds of heavy back work, but no pulling. They're deadlift still goes up.

I think doing deadlifts for like 3 sets of 6 beats the HELL out of your back and is overtraining to an extent, especially if you're doing it every week. I think Luke might agree with me on that.

Like I've said before, I've been doing rack pulls every week on tuesdadys, then when i squat/deadlift (alternate heavy and light each week so that I'm deadlifting heavy every other week) I don't think I'm getting overtrained and my deadlift is skyrocketing. HOpefully it doesn't slow down till I'm at mid 500s. Right now the weight's going up like air every time.

Klinger · 20-Jul-05, 11:49 AM

Quote:

Originally Posted by Firehawk

I think doing deadlifts for like 3 sets of 6 beats the HELL out of your back and is overtraining to an extent, especially if you're doing it every week.

Agreed. My strength is up and my DOMS are down since I switched to a 2x3 for DL, resetting after every rep. I cut down on wamrups, too, doing a few progressively heavier singles to prepare the body for the jolt it's about to take.

LOL, remember when you were on the fence about touch and go a year and a half ago?

Oh and Andy, nice job on the 290. 300 is just mental now.

**Firehawk** · 20-Jul-05, 12:48 PM

Yeha ive come along way bro lol.

gcs118 · 20-Jul-05, 01:36 PM

Dammit Dave I had you beat by 5 lbs on the DL and now you go and pull this (no pun intended lol). Just wait til I'm done with my next cycle

PS - You think 4x2 is fine for pulling off plates, or work with singles instead of doubles?

**Firehawk** · 20-Jul-05, 02:08 PM

Probably. Give it a go.

I told you to deadlift like me but you didn't listen, see what happened?

j/k Ur weakness was different than mine. We'll talk later.

luke.w · 21-Jul-05, 10:45 AM

Quote:

Originally Posted by Firehawk

Those rack pulls are really what's doing it for me. I can easily get the weight off the floor and once i'm past my knees i can easily lock it, it's usually the range about 6-10 inches off the floor that i really have trouble with. Since doing those rack pulls from about 1 inch above mid shin, my deadlift has gone up exactly like my rack pulls have gone up. It's a beautiful thing.

The guys at my gym don't train the deadlift for multiple reps at all. I haven't seen anyone do any deadlifts for more than 3 reps, and they were 3 singles, reset each time (no tap and go), and they were for warmups. There was no pulling work sets for 5 or more reps.

I'm really starting to think differenty about the deadlift now. I am starting to see it as a pure total body strength exercise. You should work on all aspects of your body that would increase your deadlift with accessory work, such as Good Mornings, upper back work, rack pulls, partial movements, and then when you actually go and do deadlifts, pull singles or no more than triples during warmups. It's worked the best for me that way and I believe thats' generally how the guys pull at the gym.

In fact, most of them don't pull at all until they're about 6 weeks out from a competition. They do other work with bands, all kinds of heavy back work, but no pulling. They're deadlift still goes up.

I think doing deadlifts for like 3 sets of 6 beats the HELL out of your back and is overtraining to an extent, especially if you're doing it every week. I think Luke might agree with me on that.

Like I've said before, I've been doing rack pulls every week on tuesdadys, then when i squat/deadlift (alternate heavy and light each week so that I'm deadlifting heavy every other week) I don't think I'm getting overtrained and my deadlift is skyrocketing. HOpefully it doesn't slow down till I'm at mid 500s. Right now the weight's going up like air every time.

You would have to build yourself up for that 3sets of 6 stuff.
And theres so many ways to go about it, yeah I'm really going to focus on the deadlift after this contest, but I'm still going to do my "yoke" training.

There's an oldtimer named Bob Peoples theres a pic of him deadlifting 720some pounds at 185 bodyweight in 1949, it's thee greatest pic I've ever seen, it's on www.naturalstrength.com in history pics. I also did a goggle search on him and found some interseting info. this guy trained the deadlift heavy several times a week, and did much rack work and squat lockouts, you should check this link and Mr. Peoples out.

I think I train in similar manner as Bob did, and I like the HEAVY yoke lockouts, but I think he had more volume, maybe that worked for him, and less works for me now, in one article it stated Bob played with a double underhand hookgrip and could pull more, he pulled double overhand hookgrip in the photo and you can see his shoulders way forward (like what ex. was talking about) I think he even pulled with a rounded back.

Gartrell · 21-Jul-05, 07:50 PM

I've been doing jump stretch stuff a while as well as plyos. When I was last tested I was able to jump 20 inches or something like that @ 250 lbs. Bout 4 inches short of rim at my height. Today I got home from going out to eat and I was wearing jeans and crap, I managed to jump up (w/ one step into it) and get well above rim height. Enough that I could easily grab the rim...

**Firehawk** · 22-Jul-05, 08:08 PM

Box squatted 305 to parallel today for a huge PR. I never knew i had ti in me. That's about 60 lbs over what i have ever tried off a box at parallel.

I still hate squats.

DaRkAnGel · 23-Jul-05, 02:52 AM

205 pd powerclean on a thickbar for 10 singles like it was nothing.

With a bad back by the way so i had to use extra good form.

EDIT: It was more than 205. I forgot that it wasnt a standard oly bar so it probably weighed 50-55.

DaRkAnGel · 24-Jul-05, 04:24 AM

Bench: 155 + 2 red minis: 4 sets of 5.

Top tension is 270 bottom tension is 215, average tension 245.

All sets done without an arch, raw, and at a new low weight of 225 pounds(down from 242 since cut).

**Firehawk** · 24-Jul-05, 08:22 AM

How do you know the tension? Is there a table or something that tells you exactly what length the bands are stretched at to equal the tension?

DaRkAnGel · 24-Jul-05, 11:17 AM

Quote:

Originally Posted by Firehawk

How do you know the tension? Is there a table or something that tells you exactly what length the bands are stretched at to equal the tension?

Going by what the doublewrapped max is factoring in the weight that someone at another board told me that it was.

**Firehawk** · 24-Jul-05, 12:44 PM

Yeha but for it to be accurate you would have had to have the distance that it was wrapped around the base of your bench or around a heavy DB to the bar be identical to what the person told you the weight was.

So you'd have to have had it set up exactly the way someone on another board had it for those numbers to be accurate. You coulda used them with less weight or even more weight, depending if the distance was less or more.

Careful with those bands, they make you overtrain quickly. You're doing awesome dude.

DaRkAnGel · 25-Jul-05, 01:31 AM

Yea bands are an all new game.

After those 4 sets i decided to drop set it at 225 pounds. Did 1 rep and dropped it on myself lol.

Waiting a little then did 225 x 4, and 220 x 5. Wasn't easy though i can tell you the bands took it out of me really badly.

My friend wants to do a banded session tomarrow but i am wary...

**.V.** · 27-Jul-05, 11:00 AM

Last week I said I would do it, today I did it.

Conventional Deadlift - 300lb - 3 times.

Not much, but it made me happy.