Meso Powerlifting Corner

You're not a fan of the cardio rep ranges? Hell, I'm not even a fan of them. I see flashing lights after some of those high weight, high rep sets. When I'm doing them my deadlift is going up though. Can't explain it exactly, but it works for me.

And yes, it's always worth a shot to try things out. I said that a few posts up. Try it and see how it goes. Keep it if it does. Scrap it if it doesn't. Never do things just to do them.

Also, I can see a possibility of me having to incorporate assistance in the future. I like to think I'll have more options and better chances of breaking plateaus later having kept things simple thus far. You know what I mean?

Man last time I went heavy for an AMRAP on deadlifts I kept pulling till I realized my eyes weren't closed I was just blacking out so I dropped the weight and lauded on the floor till I could see my lifting partner wanting to get his set in lol.

The keep it simple stupid attitude was how I got to 405 but being the tiny man that I am I think that's about were I needed assistance to boost me to the next level. Being a bigger dude would mean just further down the line you'd need it so I believe you are correct. I know Jay's deadlift is going to grow with a squat number like that your deadlift has no choice to grow if you squat often enough too.
 
@jaymaximus here something for you to try if your looking for deadlift assistance things. On a side note I think rack pulls can give a huge benefit because your body gets used to holding heavier loads and it will make your back thicker and stronger if you can hold a tight scapula positioning throughout the movement.



I incorporate rack pulls every second week but it is defiantly not a replacement exercise I treat it as a overload training piece after I've done my deadlift working weight
THANK YOU! I've been trying forever to figure out how to use my bands on my deadlift. At a gym I used to lift at, they had racks with specific band attachments. Not so at my new one.
 
One thing that does work for most people is specialization. I've done 3-6 months without squatting a few times so I could concentrate on pulling. My SQ didn't go down much at all, which was surprising.

Heavy singles 3x a week, waving up the intensity every few weeks worked best. Sleep a lot, eat a lot, load up on the strength-friendly AAS. I could bench as much as I wanted to, but couldn't stand anything but deadlift for the back or legs. I tried 5s and 3s in pretty much every combination, but they didn't do it for me. The next meet has to be a long way off to try something like that, of course.
 
Well there are many fine points that have been made which I fully agree with. One of them being the use of rack pulls. The difficulty one faces when doing rack, or block pulls is the ability to simulate the proper grove that you would be in when performing the full range movement itself. Many find them worthless, and find that they do not aid in any way to a full range pull. For some time I actually followed this train of thought, and dropped them from my programming. It was around the time that I had been plateaued just below the 700 mark. I found that I was beginning to have issues with my lock out, which had never been a problem in the past. (If I could break it off the floor, then it was a sure lift). I began looking back into block pulls, and started implementing them back into my training once every 2 to 3 weeks, depending on my block of training. I took the time to go in with a camera, and record my lifts from the side, and would then watch after a set. I was eventually able to learn the starting position where I would normally be during a full range set. After a few months of training, and occasionally implementing them back in, I broke 700 with a 705 pull during my comp. I find that they can be a very valuable training tool when done, and utilized properly. Another one of my favorites is the deficit deadlift. I have used various heights, and found that the increased time under tension has added more to my numbers than any other supplemental lift. Once again, many do not like the deficit deadlift, but I have found that it works for me, and the 2.5" deficit seems to be my happy medium that produces the best results. There are many exercises out there that will work for some, but not for others. Experiment wisely, and decide for yourself if they work for you, or if they should be tossed to the side. Many variables go into program design, so also remember that many of these exercises work best during certain periods of a training cycle. Just because you found little use for one during period A with x sets and y reps, doesnt mean they wont work well during period B or C. Bands were also mentioned. In my programming I use bands, and chains quite regularly. More so than block pulls actually.
 
Yeah, it's more like a real dead. On a rack pull the bar is in contact with the safeties and it changes the physics of it. You'll feel the difference, especially with heavy weight. It doesn't move quite the same.

You can use bumper plates for blocks, I've used plastic step aerobics blocks. Whatever you can set up that's stable.

Aerobics steps for block pulls work unless they are your wife's. Then speaking from a bad experience with a cracked step I wouldn't recommend it.
 
Aerobics steps for block pulls work unless they are your wife's. Then speaking from a bad experience with a cracked step I wouldn't recommend it.
Aerobics steps work just fine. I actually take 2 small pieces of 3/4 inch plywood, about 1 foot wide and 18 inches long, and place them on top of the steps (directly over the step stack, and not in the middle)when I have no choice but train at the local gym. It seems to absorb, and displace the weight just fine without destroying the steps. I have placed a considerable load on them many times this way.
 
Aerobics steps work just fine. I actually take 2 small pieces of 3/4 inch plywood, about 1 foot wide and 18 inches long, and place them on top of the steps (directly over the step stack, and not in the middle)when I have no choice but train at the local gym. It seems to absorb, and displace the weight just fine without destroying the steps. I have placed a considerable load on them many times this way.

The plywood tip comes about two years late! I have never gotten much out of block pulls anyway. Deficit pulls have helped me quite a bit. I use 3/4" mats and generally go with three of them so I'm vey close to the same deficit you were referring to.
 
Im jealous of y'alls DLs. I know Ill get there, but its just something about the lift that I love. All that weight (possibly) and just exploding off the ground to get it up! Im getting excited just thinking about it (not sexually...ok, sexually).

But seriously. When I see everyones videos and read the posts I wish everyday was DL day.
 
Im jealous of y'alls DLs. I know Ill get there, but its just something about the lift that I love. All that weight (possibly) and just exploding off the ground to get it up! Im getting excited just thinking about it (not sexually...ok, sexually).

But seriously. When I see everyones videos and read the posts I wish everyday was DL day.

It is a very exhilarating lift. You'll get there though, just takes time and work. I pulled my first 405 in December 2013, first 500 in June 2014, I remember both well. Five minutes of feeling good after and all. You'll be doing 405+ for reps in no time and 500 will be right around the corner.
 
Paused deadlifts are brutal!
They certainly are. I have used many variations with paused deads. Pause below knee, pause above knee, pause below, and above knee, etc. Those who dont believe in static position holds causing core improvement, will be very humbled. They force you to hold a proper position, and fight against rounding of the back. Paused are another one of those exercises that I love. Yes they are brutal, but I think there is a little masochist in every dedicated strength athlete.
 
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