dead lifting

[kenneth]

OK, well some of those questions are going to require more of an answer than I have time for this evening as I need to be heading to bed. However, let me give you a teaser and we'll go from there starting tomorrow...

On the deadlifts to a max...I couldn't care less how many sets you do. Basically start with 135 and start adding 25s and 45s to go up...so it will look like this 135, 185, 225, 275, 315, 365, 405 or whatever. If you want to do more sets that's fine, but necessarily needed. I don't ever do more than 3 reps at a time on deadlift. Also, feel free to take a couple singles at a certain weight if your form is crap. For example, maybe your form was crap on 315x1. Well, then pull it again and this time do it right. Then move up. If you want to get a little more back mass, then after you max out, drop down about 75lbs or so and knock out another set or two of 3 reps.

As for the light squats: do 5 sets of 5 with the same weight. Start conservatively. Squat until your butt touches your shoes - go absolutely as deep as your body will go. If you squat 315 really deep, then you might start at 205 or 225 for 5x5. Keep bumping the weight up each week. - If legs become a priority over your back/deadlift then swithc the order of these two and squat first and then pull. However, when you get to the point of squatting 350 for 5 sets of 5 ass to ankles, then you won't be able to do much after that, and you certainly won't be able to pull a max weight. Also, dom front squats occasionally here rather than back squats. Go all the way down there too. - do them in the same rep range area.

For heavy squats, some nights go for a max. Other nights go 5x5 but start at the weight you use on your light day and go up in weight for each set after that and try setting a new 5 rep max by the last set. The heavy squats should be hard and heavy.

On speed deadlifts, say you max at 405. Throw like 225-250 on the bar and pull it quickly and good form and then set it down, take a 45 second walk around the gym and then go pull it agian for a quick single again. Do this 8-10 times or so. Really work on form and explosion.

As for sets and reps - don't really worry about it too much. Just get your work in - work hard, but don't take 20 sets to work up to your max. That's too much. On heavy squat days, push yourself everytime. Maybe it's a 5rm, maybe a 3rm, maybe a 1rm - I wouldn't really go over 5 reps on your heavy day. On light day do 5x5 or 4x8-10. They should be gut busting hard sets too, but with lighter weight - no major 1-5rep maxes here.

Accessory work: work your hamstrings, quads, lower back, hips, abs, obliques. Pick a glute/ham/hip exercise and do that for about 3x10, a quad exercise for 3x10, and an ab exercise for 5x10. None of this is set in stone but I hope you get the idea. Good exercises for the accessory work are: pull throughs, glute ham raise, hyperextensions, etc.

Go to www.elitefts.com to check out what a Goodmorning is and the other accessory work I mentioned.

That should give you a good start.

Matt

thanks a bunch for that! that's enough for me to hit the lights myself and start getting down to business tomorrow. Have a good night and look forward to hearing from ya tomorrow!

 

[kenneth]

BTW,

In the next couple days I will post what I think would be the best split for just about anyone to do if they are concerned with size first, strength second and then will also post a split for those concerned with strength first, size second.

Matt

that will be a huge help, thanks!

 

[AnimalMass]

bump

 

[knockdown]

Wow thanks AM, just one question, when you say light squats about what % should i use? Ive been working on ass to floor, I hit 300 for 2 reps last week. I know my squat is pretty low but starting over doing them the correct was a blow to my ego

 

[AnimalMass]

Heavy squats should be to a 1-5rm. Lighter squats should be 5x5 or 4x10 with the same weight for all sets. Just because its light, doesn't mean it's easy. The last set or two should be really hard. - If you feel beat up, back the weight off a bit for a week to give yourself some rest.

Matt

 

[knockdown]

one other thing, how many sets/reps should I be using for my Dl's, same as squats?

 

[AnimalMass]

No. Singles only. I thought I mentioned that in the thread.

Matt

 

[knockdown]

I know yoou might be getting sick of my question but I just want to get it right, Im feeling a lil slow here so please forgive me. When you say singles, I think of reps, you wrote eight fast singles with a rest time in between. So what I got from that was 1 set of eight really fast, but what got me was the rest time in between the singles. So are you saying do one rep then rest, then another then rest so on and so on? Thank you for your in put Im trying to start this in two day or so.

-thank you-

 

[AnimalMass]

Yes, singles are reps. When training for strength, sets in the 8 rep range are worthless.

You'll do 8 sets of 1 rep. Rest about 45-60seconds or sp between sets. Focus on pulling that one rep very fast explosive, but with good form (i.e. don't let your butt come up and your knees lock out too eary - if your butt shoots up first (too fast) then it will throw your shoulders in front of the bar and make your leverages bad.)

Matt

 

[AnimalMass]

Knockdown:

Here, I'll break down the workout in a little more detail specifically for your needs (i.e. a 405 deadlift)...

Work lower body twice per week: if you aren't you are cheating yourself...

Week 1: Workout 1
Do Deadlifts to a max: no belt until you can pull over 500 (i.e 135x5, 185x3, 225x2, 275x1, 315x1, 365x1, 410x1)

Then do lighter squats (5x5 using the same weight - start extremely conservatively so you aren't super sore from this if you haven't been squatting 5x5 or ass to grass before - add 5-10lbs each week)

Then accessory work (hamstrings, quads, lower back, abs - no need to do any more pulling on the heavy deadlift day (i.e. no straight leg deads) - just do some glute ham raises or ham curls, one quad exercise if you want, pullthroughs or back hyperextensions, and heavy abs)

Week 1: workout #2:

Heavy Squats (work up to a 1-5rm - i.e.(if you squat max is 315 - barx8, 95x5, 135x5, 185x3, 225x1, 275x1, 320x1) - don't go to a 1 rep max more than two weeks in a row. I actually like going to a 5 rep max one week, a 3 rep max the next week, and a 1 rep max the next week. then repeat.)

Speed Deadlifts: Pull 60% (245) of your max for about 8 quick singles, (that's 8 sets of only 1 rep) working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single (set).

Accesory work (same as above, except here, if you feel good you can do straight leg deads or romanians but I wouldn't advise you to do it every single week as that's alot of pulling and you'll burn out fast - if you do these do them to a 3-5 rep max or so.)

Week 2, workout 1:

Do Deadlifts while standing on a 2-3" box or 100lb plates to a max: no belt. (obviously these will be harder than regular deadlifts because you have to bend down farther - still try and work form - drop your ass low to get the weight started, try and get your shoulder behond the bar)

Then do lighter squats (same as above)

Then accessory work (same)

Week 1: workout #2: (same as above)
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work

Week 3: Workout 1:
Do Suspended Goodmornings to a 5 rep max - suspend the bar with chains in the squat rack at about bladder height - this exercise is much better with chains but if you absolutely can't get chains in the gym to suspend the bar from, then you can do it off the pins, but the exercise is much better with chains. - anyway, start from the botton position (either out of the chains or off the pins - basically you'll be starting the exercise bent over where your torso is parallel to the ground. Grab the bar like you would when you squat and try to stand up with the weight without squating it up. you can bend your knees a little, but try not to suqat the weight up. Lower the weight onder control back until the chains or pins catch the weight, don't let the bar bounce off them before starting another rep.

Then do lighter squats (same)

Then accessory work (same)

Week 1: workout #2: (same)
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work

Rinse. Repeat.

Matt

 

[knockdown]

Now thats what im talking about, thank you AM Ill keep you posted on my inprovements.
-thank you-

 

[AnimalMass]

sounds good bud.

Matt

 

[knockdown]

Thanks again AM, Im done with my first week and I feel pretty good. I was a little off with my max numbers, DL 475 and squat 345, well I tried 365 but my spotter had to help me pass my sticking point...lol I just sat there in a squat postion looking crazy and I couldn't move until he gave me a little lift but other then that I love it.

-thank you-