good morning/deadlift question

[sinjinsmythe33]

i am asking for opinions on which style of good morning will have the most dramatic effect on my deadlift. im buying a box this weekend (from lumber yard) to incorporate box squats into the routine, but from what i have read, gm's would seem to help as well. i know how to do the box squats, but the gm's have me perplexed. rep schemes would be helpful too. any assistance would be greatly appreciated.

 

[IronLion]

what style is your deadlift?

if it is sumo I would go with wide stance chain suspended 33"

 

[sinjinsmythe33]

its conventional, no belt, straps or suit. about 420 to 430 now, i have done 465 in the past. i want to get it over 500 by end of year. i did some bent leg gm's tonite, 185 for sets of 4 and 5 reps, not to failure. didnt feel too bad, concentrated on form. thanks for the info.

 

[IronLion]

When you miss a deadlift, where do you miss it?

 

[sinjinsmythe33]

off the floor, if i can get it past a few inches, it goes up. i work out at home, with standard plates. i was going to buy some 100 pd plates, they seem to have a comparable circumference to the big olympic plates. eventually im going to buy a power rack, but presently would like to get to the 500 pound mark at under 190 pound bodyweight. i apologize if im all over the place on this. thanks.

 

[IronLion]

i am thinking that good mornings may not be where you should focus. If you are having trouble off the floor you need to work on pulling from lower than where it is on the floor. Try standing on a 3-4 inch box or plate and pull. Also try some speed pulls and some one hand db snatches ( if you have db's). Oh and bands would be a great investment...very versatile and can definately strengthen the bottom of your dead

 

[sinjinsmythe33]

i will put your suggestions to use. i have a three inch box and was thinking about buying the bands. i hit my best deadlift listening to marleys legend by the way! thanks for the advice.

 

[slobberknocker]

rep schemes would be helpful too.

I like the way that Westside sometimes does it. Warm up with triples, and keep increasing the weight until you can't do a triple anymore. Then do singles until you can't do that anymore.

 

[IronLion]

Re: Re: good morning/deadlift question

I like the way that Westside sometimes does it. Warm up with triples, and keep increasing the weight until you can't do a triple anymore. Then do singles until you can't do that anymore.

that has been the most effecient way to go "heavy" I have found, although i have to remember to take some volume at the low end sometimes....I always hate warming up, which is why I am always pulling something

 

[Liftbig]

great tips Ironlion, i agree with the more volume at the lower end. sometimes when you work up, you may not get a whole lot of work in.

 

[sinjinsmythe33]

i have read some of their stuff online, i prefer low rep sets anyway so that wont be a problem. i have to buy their videos!!just one more question. when pulling off the box, i know the load will be lighter, so should i go for speed?

 

[JOKER47]

off the floor, if i can get it past a few inches, it goes up. i work out at home, with standard plates. i was going to buy some 100 pd plates, they seem to have a comparable circumference to the big olympic plates. eventually im going to buy a power rack, but presently would like to get to the 500 pound mark at under 190 pound bodyweight. i apologize if im all over the place on this. thanks.

Olympic high-pulls and power cleans have helped my speed off the floor tremendously.

I do one or the other on DE dead/squat day for 6-8 singles. I use a weight that is as heavy as I can pull up to my shoulders, and do them as explosively as I can. Speed is the main goal here, not the weight used.


.02,
Joker