Current Stats: 6'1 185
Deadlift 480 Bench 280 Squat 365 Raw Total: 1,125
Front Squat 295
My New Journal!
For me, one very important thing is how I deadlift (which affects how much I deadlift too though, so perhaps two things). When pulling conventional, I can't get up as much weight as I can going sumo. But the downside is that my hip flexors get very beat from sumo-ing at heavy weights. I can't really pull any more often than once a week. In fact every 9-10 days might actually be more optimal. One suggestion I can make is that if you want to maximize your Deadlifting frequency, get a foam roller and make sure you are massaging yourself often (I use it daily) to keep your hips and back in tip top shape (well, as tip top as they can be after Deadlifting heavy).
I like to deadlift once per week (every 7 days).
I've had luck with a program of Squats from 5's to 3's then peak for a meet while my DL had lots of higher rep work. This produced a 615 sq and 615 dl in the 198's.
This is a very interesting thread...
I hated DLing 1x5 in SS, as DLs are one of my favorite lifts.
Thing is... I NEVER feel any burn/pump/soreness from deadlifts... unless I sumo-dead, then I feel it in my hams/quads. I've had people watch my form and they say my DL form is pretty solid... maybe I'm just not DLing enough weight? I've been doing HCT-12 and I'm currently DLing twice a week doing around 300lbs on my pull and I feel like Squats/OHP are way more of a endurance "taxer" than my DLs are.
I usually actually DL near the end of my workout because pulling the 300ish isn't very difficult...
Maybe my tune will change quite a bit when I get to 400ish pulls...
Okay, I may have finally reached a weight and or activity level that is taxing my body. I DL'd Wednesday afternoon, and had some serious DOMS issues start cropping up Thursday afternoon (my forearms were pounding, and my lower back was really tight).
I had to take two naps, and 4 advil. lol
My forearms (grip) are still feeling weak today. The back is better ~ which is good because I've got Squats today.
Last edited by Iplan; 05-28-2010 at 09:46 AM.
Also why do you need a spotter for squats? Can you just set the side bars in the power rack? Also do you workout at home or at a gym? If you are working out at a gym you have no excuse for not getting a spotter. I workout alone and I always just ask some random person to spot me and I never have an issue. No one minds doing it.
Height: 6'4 - Weight: 235 lbs - Age: 31
DL: 530 x 1
Squat: 355 x 1
Bench: 350 x 1
Then after I got the rack, I just stayed w/ what was working, except that I dumped the clean press.
BTW, squats went well today - recently I've been in a linear progression with squats too (pretty much moving up 5 or up 10lbs every time).
I'll keep that in mind when the time comes!At some point you'll hit a plateau. Then you can reduce the volume to maybe sets of 5 reps. These will be really easy but you should still just start with your current weight and keep increasing every week. If you do that you should be able to go for a while before you plateau again.
Last edited by Iplan; 05-28-2010 at 01:57 PM.