Help me join the 600 pound deadlift club!

[Guinness5.0]

Here's what I'm thinking so far for exercises/sets/reps:

Monday
-GMs for some heavy triples
-Power shrugs for eight triples - not ballbusters; this would be along the lines of a five-rep weight done with shorter rest, a la some of Waterbury's stuff
-Front squats, probably schemed like the shrugs
-some sort of press

Wednesday
-DE box squats, 8 doubles, waved loading
-4 DE deadlift singles, possibly off of a 100 lb. plate (I would have to be very careful with these as last time I did them I hurt my back)
-this would be a more upper-body intensive day; would probably include bench press and chins

Friday
-Oly squat, 5x5
-some sort of lighter pull, like snatch grip low pulls or something, schemed like the power shrugs
-a press of some sort

I haven't done dips in a while. I could do 'em on friday. I was going for Heavy/Light/Medium for M/W/F and I was gonna do the same for the pressing, but I guess I don't have to.

 

[fortunatesun]

I see my reading comprehension skills need improving.

 

[Tweakle]

I also think that's overworking the back - some people could bounce back from that punishing schedule, but with the weights you're lifting it might not be do-able.

IIRC I went from 500 > 600 pulling once a week for 2-3 worksets with pretty much no assistance work other than the occasional set of box squats on leg day and stiff leg deads to keep things tight.

 

[LiftingDukkha]

I too tend to disagree with the WSB idea of avoiding Deadlift to get stronger at Deadlift. Not to start a firestorm, but I'm pretty sure they have far more lifters with mindblowing Squats & BP's, than DL's. That can't be coincidence.

I'm striving for 600 too, so what do I know. Anyway, I M.E Squat once a week, and M.E. Deadlift once a week, different days. I use JumpStretch Bands to do Reverse Deadlifts, which are like Rack Partials except the bands de-load the weight all the way from the floor, so you're pulling some weight all the way from the floor, instead of starting cold from some arbitrary point above the floor. I discovered these recently, and perhaps the progress is due to the newness, but I've already added over 25 lbs. to my regular DL in a couple months. After getting a max single or two, I do a deep deadlift or a slightly partial deadlift, again working up to a max single or two. Then, D.E. Squats with bands for variable resistance, or, alternate weeks, D.E. Deadlifts with bands for variable resistance. D.E. Squats are 10 X 3 at about 50-55%, D.E. Deads are 10 X 1 at about 67%.

On M.E. Squat day, I work up to max singles or triples (paused Box Squats), then do Good Mornings for triples, or Keystone Deadlift. That's pretty much it for squat & DL work for me.

Also, other days I do some olympic lifts, mostly snatches. Also, Hypers, Reverse Hypers (use a Back Hyper bench backwards if you have to, with bands or ankles straps strapped to plates for resistance), and Glute Ham Raises (with assistance if necessary -- JumpStretch Bands, or even a Lat Pulldown machine, with the lat bar on your shoulders as you bow down, kneeling on the bench, so the weight helps pull you back up). Even some leg curls occasionally

 

[Jim Ouini]

I think I read Goggins likes those rack pulls with a band as his favorite deadlift assistance. Can't remember if those were reverse or regular.

 

[Guinness5.0]

I hear ya on the 'too much back stuff', but keep in mind that this is only gonna be two tough weeks. The four weeks will go: easy-medium-hard-brutal, followed by a deload week. Also, I'm thinking that the 20-rep squat cycle is helping my conditioning/capacity quite a bit. That's not to say that it won't bury me, but perhaps that'll allow for all the work.

I really appreciate the help. Keep 'em coming. I can see that I gotta get some damn bands - that's for sure .

 

[blut wump]

What time scale are you looking at?

I think that even you might be unable to add 100lbs to your dead in four weeks.

I guess you've looked at the Coan/Phillipi deadlift routine
http://www.powerpage.net/coanphildead.html

 

[Guinness5.0]

Yeah, I don't see it happening in four weeks - it might take five

I don't really have a timeframe, though I'd sure like to do it by the end of the year. I need to get a bit more urgent about it or it's not gonna happen.

Re: Coan/Phillipi. I could see myself doing it, but for now I'm convinced that my low back is a glaring weakness. I think there is LOTS of progress available by bringing it up to speed with my hips/legs.

 

[Tweakle]

how about alternating in something like pullthroughs or reverse hypers with the barbell work, that might give your cns a wee breather and let you keep the frequency up. (although I used to do pullthroughs after deads more as a 'finisher' so I'm not speaking from first hand experience with them)

 

[Guinness5.0]

That may be the ticket, Tweakle. Subbing out friday's snatch-grip pulls for pullthroughs would be a dip in workload but would still allow some low back work. That is a definite possibilty. Perhaos I could do the clean pulls during the light weeks (which would probably still help speed/explosion), then when things get heavy at week 3, sub 'em out for pullthroughs.

Good stuff, but I wouldn't get to say/type the word 'snatch' as much, so there's a downside to everything I guess,