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I was talking with Animalmass the other day about my training partners and my deadlift training. We recently all hit PR's and he wanted to know if we were doing anything different. The meet before all of our pulls sucked ass.
We did a lot more speed pulls against bands than we used to. We pulled against quadrupled minis about three weeks out of a month. Other times we did speed pulls off 100lb plates or the floor.
For ME we did normal stuff, doing either a squat, GM, or pull. Usually I don't do much pulling, but this time we did a ME pull one third of the time.
We all pulled the sled more than we used to. When I first started using a sled, my deadlift went up. I got away from that, and I think adding this back in helped.
Another thing we all changed was putting a lot more emphasis on our back training. We used to just do some pullups when we were done benching. This training cylce, we devoted almost an entire day to our back, doing lots of heavy bent over rows, pullups, pulldowns and shrugs. This stuff probably helped our benches too.
As far as form goes, the only thing we did differently was focus on pushing our hips through at the top of the lift. I suck at the top and this helped me lock out weights. I knew to do this for a long time, but it finally really clicked for all of us and it helped.
I'm a much better squatter and bencher than puller, so it's good to find things to make my dead go up. I thought I'd share what worked for all of us.
We did a lot more speed pulls against bands than we used to. We pulled against quadrupled minis about three weeks out of a month. Other times we did speed pulls off 100lb plates or the floor.
For ME we did normal stuff, doing either a squat, GM, or pull. Usually I don't do much pulling, but this time we did a ME pull one third of the time.
We all pulled the sled more than we used to. When I first started using a sled, my deadlift went up. I got away from that, and I think adding this back in helped.
Another thing we all changed was putting a lot more emphasis on our back training. We used to just do some pullups when we were done benching. This training cylce, we devoted almost an entire day to our back, doing lots of heavy bent over rows, pullups, pulldowns and shrugs. This stuff probably helped our benches too.
As far as form goes, the only thing we did differently was focus on pushing our hips through at the top of the lift. I suck at the top and this helped me lock out weights. I knew to do this for a long time, but it finally really clicked for all of us and it helped.
I'm a much better squatter and bencher than puller, so it's good to find things to make my dead go up. I thought I'd share what worked for all of us.
