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P F#&$IN R!!!
- Thread starter Scotsman
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skullcrushin22
New member
Nice lift bro.
Hey I recently stalled at 450 and I was looking to switch some things up. I was gonna start pulling from a box maybe 4 or 5 inches off the ground. What do you think of that?
Hey I recently stalled at 450 and I was looking to switch some things up. I was gonna start pulling from a box maybe 4 or 5 inches off the ground. What do you think of that?
skullcrushin22
New member
Ive been doing this four week cycle of Week 1 5*5 1*3, Week 2 8*3, Week 3 5*5 1*3, Week 4 1*5 2*3 5*1 I did that four eight weeks then deloaded and came back I would say at the bottom I am stalling.
Scotsman
New member
skullcrushin22 said:
Not sure I am understanding your workout here. So to clarify:
Week 1 you did 5x5 and then one set of 3
Week 2 8 sets of 3 reps
Week 3 same as 1
Week 4 1 set of 5, two sets of 3, and five sets of 1
If I have that right you were doing way too much volume to increase weight significantly on deads. The only way to lift heavier on deadlift is to lift more weight and you can't do that doing that many reps in a workout. I prefer the 3x5 then 3x3 then 2x2 and finally max effort. Also I don't believe in deloading, when you finish your heavy cycle just take a week off then come back into the light phase.
Do you mean you on a box or the weight on a box? If you're stalling at the bottom then moving the weight up will not help you. I'm not a huge fan of getting up on a box to pull because it puts you out of your normal position.
Could be several factors, anywhere from core strength to flexibility. If you are having problems right away it also could be that you are popping your hips in the initial movement.
Cheers,
Scotsman
skullcrushin22
New member
Scotsman said:
Yeh thats how I did it. When you say 3*5 then 3*3 then 2*2 then max effort I assume thats each week so 3*5 first week then 3*3 next week etc. I did mean standing on a box but if thats not going to help and isnt safe then I wont do it. Would putting the weight on a box help that would be like rack deads?
Scotsman
New member
skullcrushin22 said:
Close but I usually go 2-3 weeks at each phase. 3x5 is the light then 3x3 is medium then the 2x2 and ME are the heavy phase.
I'd go:
3x5 3 weeks
3x3 3 weeks
2x2 2-3 weeks
ME 3 weeks. This way it ends up being a 12 week ramp up.
You should add weight each week and your last rep of your last set should be very hard. I also add weight each set, so start your 3x5's at a little lower weight so you don't outpace yourself.
Pulling from a higher position like rack pulls will help the middle zone and lockout but not with the initial pull.
Have you ever tried speed pulls?
Do 80% of your max weight for six singles. Do each rep with the best possible form and as fast as possible. Wait one minute in between each rep.
So a workout would look like this:
Warmup
1 rep
1 minute break
1 rep
1 minute break
1 rep 1 minute break
etc... for six reps.
Then that's it no more pulling that night. So lets say you max is about 400 do your speed pulls with 315-320 for the first try. This is going to make your central nervous system it's bitch so I only suggest doing them once a month tops. This helps get the muscle firing fast and accurate which should help greatly with your deads.
Cheers,
Scotsman
skullcrushin22
New member
Awesome bro. Thanks alot.
beerdrinker
New member
I like the look of this deadlift schedule a lot. I am going to start it. Thanks for posting.
beerdrinker
New member
Scotsman, when you are ramping weight between sets, are the weights in a range of 10-15% of the next set? For example, 255x5,290x5,325x5, or do you keep the weights a little closer together.
beerdrinker
New member
Thanks!
