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Post by chancey on May 19, 2007 13:57:33 GMT -5
Wow! That is awesome pressing. Your destroying the dumbbells.
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Post by rockman181 on May 19, 2007 21:14:45 GMT -5
Thanks Chancey.
I'm looking for suggestions on deadlift training. I know that I'm not lifting at a competitive level yet, but am thinking about competing at the Nationals in July. I will definitely bench, if I'm able to make it. I've got 9 weeks to get ready, and I believe that my max, right now, is around 385. I did 410 last December.
Do you think that my previously mentioned bench periodization plan would be the most effective way to train for the deadlift too?
Suggestions please. Thanks guys.
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Post by dopar66 on May 21, 2007 11:58:28 GMT -5
Deadlift is an interesting bird. Just remember that what I'm fixing to say is from MY experience only.
What I've found that works best for me is to do heavy deads every 2 weeks. I seem to respond best to anywhere from heavy singles to heavy triples, but somewhat with heavy 5s. Every other non-deadlift week I like to throw in stiff-legs, Romanian deads, and a strange version of a rack pull that I have no idea how to describe, but I hate 'em. I'm a progressive overload type, sometimes periodization, all depending on how my most recent meet went. You know, shake it up a little. 6 months may be straight sets, then 2 months periodized, or some variation. The important thing is to keep notes, GOOD notes, and highlight the stuff that points to gains.
Between now and July the one biggest thing that will affect your max pull is to completely fine tune your technique. Don't CHANGE it, just perfect it. You may add a few pounds to it, I mean it is two months away, but don't expect to unrealistically that you mess up your total or anything. Shoot for a 10-20 pound "recent" PR, and I expect that's reasonable. Maybe go for that 400 even.
What's a competitive deadlift? 3 whites in a meet. Nothing more, nothing less.
God Bless!!
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Post by chancey on May 21, 2007 14:02:16 GMT -5
It's very easy to overtrain the back. Whatever you decide to do make sure you leave yourself in a position to be fully rested before the meet. Might want to stop doing deads 14 days out. Good stuff from Doug.
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Post by rockman181 on May 21, 2007 19:15:52 GMT -5
Thanks guys. I may just do bench only this time, I haven't decided yet. Either way, I've just been winging it with everything but bench, and it's time I start planning my workouts instead of just letting them happen. I appreciate the advice, your opinions are important to me. Thank you.
Anyhooo, it's my favorite; bench night
135 x 8, 185 x 6, 225 x 4, 275 x 3, 4 sets of 5 x 280
Dumbell bench
2 x 10 x 100, 3 x 8 x 100
Pushdowns (single pulley)
3 x 10 x 110
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Post by dopar66 on May 22, 2007 7:43:06 GMT -5
Anyhoo that was a heckuva workout! 4x280x5 and THEN dumbells up to 3x100x8!!!! WOO HOO!
Just a thought. Did you keep records of your old workouts when you were doing full power? If you did, THERE'S your template for squats and deads. Find the routine that a) showed gains and b) didn't beat you up so bad. (If you find such a template PLEASE let me know) :')
God Bless!
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Post by rockman181 on May 23, 2007 19:20:43 GMT -5
You know, Doug, I never trained deadlift until last fall, and then I only trained for 12 weeks. So, I really have no idea what works for me. I really like your idea about singles and triples on the deadlift. I'm afraid I'd get hurt doing higher reps if my form got sloppy.
I deadlifted tonight, with a mind toward triples ans\d seeing where I'm at.
135 x 8, 225 x 5, 315 x 5, 335 x 3, 355 x 3, 365 x 3, 370 x 0, 315 x 5
I think if I went in fresh, and did singles, I might be able to do around 390 - 400.
Lat pulldowns. Actual weight
180 x 8, 190 x 6, 180 x 8
Seated rows, feet up about 2 feet
180 x 8, 200 x 6, 220 x 6
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Post by dopar66 on May 24, 2007 7:40:23 GMT -5
WOW! I think you have a baseline to work from! For a guy who has never deadlifted, WOW!!!!!
Here's my tip of the day for you. Start in the 80% range. If you feel froggy, go ahead and use the 400 as your max and let 320 be the workout weight. (It's easy to do the math from 400 moreso than something like 375 or 390......) :') Start with the triples just to get a feel for if it's going to bug your neck. We do NOT want that! If after two or three sessions you feel fine, try the fives. Reserve the fives for when you are in the 80% zone, then drop back to threes once you get to the 85-90% zone. Singles for 90+ %.
After the 365x3, it is no surprise the 370 didn't go! That'll empty the tank in short order.
Superlative rows!
God Bless!!!!
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Post by rockman181 on May 26, 2007 8:33:18 GMT -5
Thank you, Doug. You are too kind, and I am definitely going to take your advice. I'll start 80% this week. But, I had no headaches from Wednesday's workout, so that's a good thing.
Leg Press
8 x 180, 8 360, 8 x 540
3 x 6 x 630
Rear delt flyes
8 x 30, 8 x 35, 8 x 40, 10 x 45, 8 x 50
Had to cut it short, me and the missus had work to do.
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Post by biglifter on May 26, 2007 10:33:34 GMT -5
Great work, Rock. That's also great news about being headache-free!!! Doug is on the money that 400 is a sure thing with your numbers. Cut one of those 80%'ish sets of triples out and you got it. Again, awesome work.
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Post by toolpod on May 27, 2007 19:23:54 GMT -5
Rocky,you're a man after my own heart: "my favorite; bench night"
Likewise, great news abou the headaches! The Master answers prayer!
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Post by rockman181 on May 28, 2007 10:21:01 GMT -5
Thanks for the encouragement guys, and thank you for all of your prayers. Yeah, Toolpod, I've been a bench only guy forever. Trying to change that, but it's a slow process.
Flat Bench
275 x 3, 2 sets of 4 x 295, 2 sets of 3 x 295
Dumbbell bench
2 sets of 10 x 100, 1 x 8 x 100, 1 x 3 x 100
Really faded fast on these today.
Nose breakers
3 x 10 x 70,
Dips = BW + 90#
3 x 10
Cable push-down with robe
3 sets of 10, didn't notice the weight, just did what everyone else did. I think was around 100.
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Post by chancey on May 28, 2007 18:13:34 GMT -5
You pull strong for a specialist. Way to grind it out. Nice work.
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Post by dopar66 on May 29, 2007 7:50:32 GMT -5
Echo Chancey! You have a great deadlift for a bench presser. I thougt you were a full power guy that laid off due to the headaches, not a bencher that had killer low body strength! WOW!
I dream some day of doing multiple sets with 295...... Keep up the AWESOME benching Rockman!
God Bless!
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Post by rockman181 on May 30, 2007 18:38:57 GMT -5
Thank you Doug and Chancey. My deadlift seems puny compared to you gentlemen, but I thank God that I can lift at all.
About 14 years ago, I crushed a cervical disc that left most of my right upper body paralyzed. Mostly the chest and triceps. The doctor told me I could never lift any weight again I had just broken the 300 bench barrier before I got hurt, and I could only bench 65 pounds after 2 months of recuperation. It took me two year of working out, and the Grace of God, to get back to 300.
Bottom line, any day of lifting is a good day for me. That said, I had an off night of deadlifting, LOL ;D
warm-up, 315 x 3, 4 x 3 x 320.
My 2nd and 3rd reps are much better than my first. On the last two sets I really focused on tensing all of my muscles, and it went better. But it definitely felt better last week.
Dumbbell rows
65 x10, 70 x 10, 75 x 10, 80 x 10
Pulldowns
2 x 10 x 180, 1 x 10 x 170
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Post by chancey on May 30, 2007 18:48:07 GMT -5
I hear you. We have some dedicated folks around here that have worked themselves back from serious injury. All of you are of very high character and the hard work speaks for itself. You don't have to hold a world record to get my respect.
Nice pulling.
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Post by dopar66 on May 31, 2007 11:43:35 GMT -5
There is NOTHING puny about a 4x3x320 deadlift workout!
The more I learn about you the more I am inspired. You are definitely a living, breathing, walking, BENCH PRESSING testament to God's healing power. Thank you for sharing, that was a huge blessing for me today.
God Bless!
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Post by rockman181 on Jun 1, 2007 17:33:50 GMT -5
Thank you Doug, and Amen to God's healing power. And thank you, Chancey. I do appreciate the kind words. You gentlemen are a Blessing to me.
Leg Press
180 x 8, 360 x 8, 540 x 8, 630 x 8, &720 x 6
Seated calf raise
45 x10, 90 x 10, 115 x10, 135 x 10
DE Bench
135 x 8, 185 x 6, 225 x 3, 4 sets of 265 x 3, 1 x 3 x 265 paused
Decline bench
135 x 8, 225 x 5, 275 x 5
And OUT!!!
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Post by rockman181 on Jun 4, 2007 18:44:54 GMT -5
I had another off night at the gym. I think that my Friday DE bench work is too heavy, my joints were aching before I got done warming up. That, and I'm old, and the rainy weather does me in. Anyway.... Thank God I am able to lift!! ;D 135 x 8, 185 x 6, 225 x 4, 275 x 3, 2 x 2 x 310, 2 x 3 x 295. And that was a struggle Incline bench 135 x 8, 185 x 6, 225 x 5, & 275 x 2 Push downs 2 x 10 x 100, 10 x 110, 10 x 120 Dips, bw +100 6, 5, and I felt hammered. Next Friday I'm going to drop my speed bench from 265 to 225 and see how that feels. Next Monday I'm going to try 325 and see how that goes, then drop down a bit and try George's Buckeye routine.
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Post by chancey on Jun 4, 2007 18:58:11 GMT -5
I think your dead on with the previous DE being too heavy and I totally agree with the 225. That 275 for 2 on the incline is not to shabby after all that work. Looking forward to seeing you try that Buckeye routine.
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Post by dopar66 on Jun 5, 2007 7:53:26 GMT -5
Echo Chancey. I'm nowhere NEAR the bencher yall are, but DE day is usually pretty good and light 'round my neck of the woods. 225 is a good baseline, you can adjust either direction.
Just a tip: 2x3x295 OUGHT to be a struggle! That is HEAVY! You amaze me Rockman!
One last thing: "Thank God I am able to lift!! " AMEN to that!
God Bless!
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Post by toolpod on Jun 5, 2007 9:45:09 GMT -5
I'll second that Amen as well!
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Post by rockman181 on Jun 6, 2007 18:31:50 GMT -5
I've changed my eating habits, and dropped my bw from 181 to 178 over the last two weeks. The waistline is getting a little bigger than I'm comfortable with. Changing the type of food, not the quantity.
Deadlift night
135 x 8, 185 x 5, 225 x 5, 275 x 5
2 sets of 320 x 5 (these felt easy this week) 2 sets of 340 x 3 (these felt good too, explosive)
T-Bar rows
45 x 10, 90 x 10, 2 x 135 x 8, 180 x 5
Pull downs
8 x 180, 2 x 8 x 170
I felt good, with a lot of gas left in the tank when I left the gym. Praise God!
I reserved my room for the Nationals today. I'm very excited to be competing again. It will be over one year since I was at a bench press competition, and that was the 100% RAW meet in Spencer, MA last June. I can't wait to meet all of you that will be there. I will only be there Thursday and Friday night, though. Looking forward to it.
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Post by joebear on Jun 6, 2007 19:43:31 GMT -5
Nice work ! keep it up , persistence will pay off !
You are a VERY STRONG all around lifter .
Joe
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Post by dopar66 on Jun 7, 2007 8:22:40 GMT -5
OUTSTANDING deadlifts Rocky!
Glad you mentioned room reservations....cough cough..... thanks! :')
Looking forward to meeting you!
God BLess!
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