Dead Lift Day

[Six8]

I start with deads on back day. I warm up with just the bar, then ill throw a 45 on each side and warm up a bit more (I try extra hard not to hurt myself being 6'8"). Since I've started doing deads my back has gotten a very nice boost in size and power. My shoulders also got stronger faster than the rest of my body and I associate that with the fact that DLs release natural growth hormone and I do shoulders after back. I say dont worry about not hitting everything else super hard as long as youre *safely* kicking your ass on DLs.

 

[b fold the truth]

Sunday:
Strongman Events, including a deadlift

Tuesday: Bench, biceps, triceps

Wednesday: Box Squat, Deadlifts

Friday: Lats and pre-hab work

I deadlift with maximum intensity only about 1x a month...or maybe 3x in 2 months.

 

[bblazer]

Sunday:
Strongman Events, including a deadlift

Tuesday: Bench, biceps, triceps

Wednesday: Box Squat, Deadlifts

Friday: Lats and pre-hab work

I deadlift with maximum intensity only about 1x a month...or maybe 3x in 2 months.

That is really surprising. I would think that you would have more max DL work considering your strongman specialty.

B-

 

[Big_BK]

That is really surprising. I would think that you would have more max DL work considering your strongman specialty.

B-

Too much maxing will tax your CNS too quickly.

 

[bblazer]

Too much maxing will tax your CNS too quickly.

I always forget about that pesky CNS. It gets in the way of so many things.

On a similar note, one thing I have done for a while has to do with "shocking" my CNS into "accepting" a new weight. As an example, lets say that you want to squat 600 but at the moment can only do 465. Load up the bar in the rack to 600, get under it and just stand it up & hold it for a few seconds, then set it back down.

You can do this with bench too, but you need some really good spotters. Just unrack the bar and hold it at lockout for a few seconds then rerack it.

I have absolutely no empirical evidence if this works to help you get to your target weight faster, and I will be the first to admit that it does have a sort of high stoopit factor (especially the bench version). But for me at least anecdotally, it seems that by doing this once every 3-4 weeks seems to "prep" me for that significantly heavier weight a bit faster. At the minimum it gives me an idea how that weight "feels" so as I work up to it I have a better idea what I will be dealing with.

B-

 

[timtim]

I always forget about that pesky CNS. It gets in the way of so many things.

On a similar note, one thing I have done for a while has to do with "shocking" my CNS into "accepting" a new weight. As an example, lets say that you want to squat 600 but at the moment can only do 465. Load up the bar in the rack to 600, get under it and just stand it up & hold it for a few seconds, then set it back down.

You can do this with bench too, but you need some really good spotters. Just unrack the bar and hold it at lockout for a few seconds then rerack it.

I have absolutely no empirical evidence if this works to help you get to your target weight faster, and I will be the first to admit that it does have a sort of high stoopit factor (especially the bench version). But for me at least anecdotally, it seems that by doing this once every 3-4 weeks seems to "prep" me for that significantly heavier weight a bit faster. At the minimum it gives me an idea how that weight "feels" so as I work up to it I have a better idea what I will be dealing with.

B-

quarter squats in a power rack and rack lockouts in a power rack. no spotter needed. they dont train the cns to adapt to more weight though. they are simply exercises you can do for power. i worked with a guy who broke his collar bone right in the middle where the sternum is doing quarter squats with 850. pretty funny.

 

[b fold the truth]

That is really surprising. I would think that you would have more max DL work considering your strongman specialty.

B-

On top of what everyone else said...I am also doing the atlas stones, tire flip, sled drag, car pull, conan's wheel, farmers walk, good mornings, etc...etc...

 

[Big_BK]

On top of what everyone else said...I am also doing the atlas stones, tire flip, sled drag, car pull, conan's wheel, farmers walk, good mornings, etc...etc...

kill me now.... God i hate connans. Constant stress on every single part of your body... its like running on a treadmill holding a ton of weight, lol.

 

[bblazer]

On top of what everyone else said...I am also doing the atlas stones, tire flip, sled drag, car pull, conan's wheel, farmers walk, good mornings, etc...etc...

Yea, I would think that would work your erector chain pretty good.

B-

 

[b fold the truth]

kill me now.... God i hate connans. Constant stress on every single part of your body... its like running on a treadmill holding a ton of weight, lol.

I seem to do pretty well when it is HEAVY but I'm horrible when it is light. A few years ago I competed in Boston with a torn left hamstring and it was the final event on the 2nd half of the day with a Police Harley. The only people to beat me were Pfister and Jon Andersen.

But make it 2/3 that weight and I'm near the end of the pack...lol

One of the guys training with me now seems to love it, so I'm back at my 2nd week training it again.