View Full Version : Has anyone tried this?

09-22-2011, 09:21 AM
So with my recent deadlift PR I've been on the hunt for an even bigger pull. Ive been doing all kinds of speed pulls, taking peices from sheiko37 and implementing it in my routine, rack pulls ect. Today I tried something I saw Derek Poundstone doing in a video(as nerdy as that sounds) but I figured he's gotta know a thing or two ;). Anyway I warmed up stacked on about 80% or so around 405, then put 365 on the rack just below my knees and supersetted 405x4(from the ground) and 365x5(from the rack). Probably one of the hardest things I've gone through since I started lifting. Is this overkill? and just for someone with many years under their belt or was this a good strategy for a big pull on my next heavy day. Any input is appreciated. Thanks guys

Travis Bell
09-22-2011, 10:42 AM
Depends on what your goal is.

Gotta keep in mind that Derek has to train for a hybrid of endurance as well as the strength. If you are training for powerlifting (so a single) I'm not quite sure there is a good correlation but I'm sure others will chime in.

Lones Green
09-22-2011, 12:24 PM
Depends on what your goal is.

Gotta keep in mind that Derek has to train for a hybrid of endurance as well as the strength. If you are training for powerlifting (so a single) I'm not quite sure there is a good correlation but I'm sure others will chime in.

I agree. I think you would see much more carryover by simply training your weakness(es) in the deadlift. This is something I ignored for a matter of years. I started really training my weaknesses on my pull and I've seen the best gains since I first started lifting weights

09-22-2011, 02:05 PM
Yea I figured it was a workout for stamina and obviously lifting cars haha I figured I'd try it out I didnt do it to the full extent that he did but none the less. Getting back though, I'm not sure what my weakness's really are right now how do I pin point them?

09-22-2011, 02:28 PM
Find out where you have the most trouble. If you're slow off the ground, that's your weakness, there are several ways to target that weakness and build it up. If you have trouble with lockout or getting it to lockout, that's your weakness, again several ways to target that area as well.

09-22-2011, 05:36 PM
any change of pace within reason can help, it's not overkill if you don't do it all the time. One of the best tips I got training with Jose Garcia is that you can work the snot out of a lift for three or four weeks in a row, just complete overtraining, then back off for a few weeks to recover and come away stronger......

Wouldn't it make more sense to pull the 365 from the floor then 405 from the rack? Did I read that wrong?

Either way, pull until you miss a weight and figure out where you missed it. Could you not break the floor? Did you lose it at the top? Then work that part of the lift......

Good luck

09-22-2011, 07:28 PM
For an endurance type set, which can also work on improving grip, take that 365 and pull it double overhand until the grip give out, then switch to a mixed grip and continue until you fail and/or feel your form break. Maybe throw that in every now and then.

I am not the strongest guy here giving you advice, but if you don't even know where your weaknpoints are, consider everything weak and work on improving your deadlift with a progression based scheme, while choosing the biggest bang for your buck assistance exercises, ie good mornings, stiff legs, front squats. There may be better ways, but this way will guarantee you get to the point where you are certain where your weakpoints are and then you can go from there. Rather than fucking around, not really knowing, and being at the same spot a year from now. Good luck.

09-23-2011, 12:31 AM
Thanks for all the feedback guys I'm gonna try what I've been doing for a few more weeks and if I dont see improvement I'm going to post a video and see what you guys think. Again I did just pull a new PR I just want to keep the weight growing steadily instead of hitting another plateau.

09-23-2011, 12:35 PM
Hey Headache,
I noticed your numbers and you sound a lot like me... better at deads than squats. I have always kind of considered myself kind of a deadlift specialist, but more recently I have grown tired of my abysmal squatting & have focused more on that lift. About a year and a half ago, I injured my achilles which obviously knocked the snot out of all lower body training for months. Since then, I have kind of had to re-learn squatting and am finally feeling some progress. My deadlift came back to decent levels fairly quickly, but has been kinda stuck just below my previous bests lately. I theorize that once my squat improves, it will get my deadlift out of its rut,too. Even if not so much, an improved squat is an improved total

09-28-2011, 02:29 PM
So I guess it worked becuase I tacked on another 10lbs today with a new PR of 475!! Hopefully I can stay on this track and pull 500 soon!!