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Tennessee Mike
08-19-2008, 01:32 PM
Im curious to see what some of you guys have done in the past for pulling.Whats been the most successful program for you?

Lones Green
08-19-2008, 01:39 PM
so far, its been not hardly pulling heavy at all, haha. i pull max effort probably about every 2 months. i do speed pulls for 6 singles after my max effort squats. sometimes we do bands, but most of the time its just 315, straight weight. do you pull conventional or sumo? either way, try this template. i'm going to give it a go after i lose some weight.

http://www.elitefts.com/documents/adv_sumo_deadlift_training.htm

Tennessee Mike
08-19-2008, 01:52 PM
Thanx bro.Ive read it before,but havent tried it.I pull conventional.Sumo is not for me.Are you trying to lose weight?

brihead301
08-19-2008, 02:16 PM
Well, I'm not really in the same boat as you guys are at all, but I just keep friggin adding weight to the bar!

I squat heavy, and I do power cleans which aid my deadlift. Pull-ups and chin-ups may help a little too, but I'm not sure. But aside from just working on good form, and constantly pushing myself it's all just about getting more weight on the bar for me.

I did 340 x 5 yesterday, and it was relatively easy. My short-term goal is 405 x 5. I hope to be pulling that by 2009. Long term I want to be doing 5 plates per side.

I care more about getting a heavy deadlift then I do a heavy squat.

Lones Green
08-19-2008, 03:25 PM
Thanx bro.Ive read it before,but havent tried it.I pull conventional.Sumo is not for me.Are you trying to lose weight?

if you pull conventional it'll be good to pull sumo every now and then, just to hit some different muscles. doing your opposite stance can help greatly. strong hips make stuff a lot easier!

yes, i will start the weight loss practice AGAIN after the sept 13th meet. i went from 330 to 296, now i am back up around 302, and i will be going down to the 275 class. still going to powerlift and train westside, and use gear that will eventually get bigger and bigger on me...but i will not start training for a meet until i reach 275. when i get there i will deck myself out in gansta gear.

TXStrong
08-19-2008, 03:40 PM
My deadlift suck right now so I decided to start this. I'm on week 2 and so far not bad.


Edit: Well hell it won't let me post the link. If you google Coan deadlift you'll see the 10 week program

Edit x2 - made few posts

http://www.powerpage.net/coanphildead.html

Tennessee Mike
08-21-2008, 10:46 AM
so far, its been not hardly pulling heavy at all, haha. i pull max effort probably about every 2 months. i do speed pulls for 6 singles after my max effort squats. sometimes we do bands, but most of the time its just 315, straight weight. do you pull conventional or sumo? either way, try this template. i'm going to give it a go after i lose some weight.

http://www.elitefts.com/documents/adv_sumo_deadlift_training.htm

So with doing a max every 2 months,have you been making progressive gains?When I pulled every other week I made better progress.But one thing I havent done yet is squats,deads on the same day consistently.Sometimes I think 2 ME lower days is a bit much.I pull on Tues,and squat on Fri right now.

mickyjune26
08-21-2008, 10:55 AM
I max effort on some sort of pull every Thursday. Switch between deads, rack pulls, deads while standing on a platform. Been adding weight consistently since last November, going from 315 to 540. Do squats on most Mondays, either ME or speed.

Do romainian deads, other pulls and leg presses on both days. Also do pull throughs. Pretty much standard westside stuff. Getting some gear in the next month and will be hitting 600 soon.

Gable
08-21-2008, 12:35 PM
I started awhile back doing Rhodes' plan I found on EFS -

http://www.elitefts.com/documents/getting_ready.htm

For Squat/DL ME days he outlines the following -

Max effort squat/deadlift day

1. Squat

2. Deadlift (choose four deadlift variations and rotate each week)

3. Weighted back raises 5 X 10

4. Weighted abdominal work, 5 X 10


I usually work up to a 5rm or 3rm but instead of back raises I've been doing GM's, I just do 5 sets of 10reps on the GM's.

Its working really well for me so far, bringing my strength up in both lifts nicely.

Good luck.

Tennessee Mike
08-21-2008, 12:41 PM
I started awhile back doing Rhodes' plan I found on EFS -

http://www.elitefts.com/documents/getting_ready.htm

For Squat/DL ME days he outlines the following -

Max effort squat/deadlift day

1. Squat

2. Deadlift (choose four deadlift variations and rotate each week)

3. Weighted back raises 5 X 10

4. Weighted abdominal work, 5 X 10


I usually work up to a 5rm or 3rm but instead of back raises I've been doing GM's, I just do 5 sets of 10reps on the GM's.

Its working really well for me so far, bringing my strength up in both lifts nicely.

Good luck.

Thats a good plan.I would throw some stiff legged deadlifts in for hams.I can see that I need to Squat and Deadlift on the same day.

mickyjune26
08-21-2008, 01:07 PM
that Rhodes plan looks fun. I'm going to try to finish my supplementary days in 1 hour for a little while.

Gable
08-21-2008, 02:35 PM
Thats a good plan.I would throw some stiff legged deadlifts in for hams.I can see that I need to Squat and Deadlift on the same day.

I was actually thinking about that the other day, I might have to try in on Monday (ME Squat/Pull day).