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2008/11/14, 09:38 PM
I want to alternate every 4 weeks deadlift speed work with fulling from a deficit as I go 8 weeks on with only weeks 4 and 8 being ME and the rest of the weeks are to work a weakness.
Speed work has been good to me and I use a 60% 1rm for this at this point.
Pulling from a deficit, should this be treated the same as speed work with 60% of 1rm for say 5 x 5 or do I ramp weight up light a ME day but putting a cap on the max like 75% or etc?
I was thinking more or less of going 5 x 5 at 60% but don't want to cut myself short.
Speed work I do 6 x 3 all done at 60% of 1rm.
Of couse this will all change when my weakness changes!
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Knock-Um Down & Keep-Um Down!
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2008/11/15, 02:12 AM
Well seeming I can't get no answers on this forum anymore and end up having to answer my own questions I will go with around 65% of my 1rm for a 5x5 off some plats or one of them aerobic boxes at the gym.
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Knock-Um Down & Keep-Um Down!
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2008/11/15, 11:44 PM
Give us some time to answer, big guy. We're not all logged on every minute of every day to post answers to questions. With that said, I have pulled from a deficit before and I will start again in a couple weeks. You seem to be doing a lot of speed work - perhaps too much. It's OK to go 90% from a deficit. Going 4 weeks between ME pulls is probably too long. Most good powerlifting programs recommend 10-14 days. Since I've been using that general rule, I've put on 105lbs on my deadlift since February (I have it logged). You can try whatever you want to, but if you want to pull a bunch of plates, you have to first add them to the bar...
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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
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2008/11/16, 12:56 AM
Somthing I was told and somthing to think about in terms of speed work.
Say you pull or squat 500lbs.....will you treat 250 as you would 450+? No matter how tight you are...or how fast you are...more than likly not.
I liek to finish my deadlift days up with speed work or somthing else to help the deadlift. I've found i'm some of the few that HAS TO do the lift to get better at it.
I Know westside says other wise....but I never got any better at pulling doing it every 2 weeks or somthing or just doing box squats all the damn time.
Wanna be better at doing somthing...do that somthing.
I've also learn to give what the session will give me. I'm not gonna be ablt to pull 450+ every week for reps. Get the work it....lift it.
Doing pulls from a plate is one thing..speed work is one thing. I wouldn't combine the 2 tho. I don't thinkt he risks out way the benifits here.IMO
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
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2008/11/17, 10:45 PM
Ok keep in mind I altered a 5x5 routine so Mondays are always Speed or Pause Squats, Bench and Deadlifts with assistant work and abs after.
So I will not max deads every week but I get your points so maybe I can do this.
Week 1 Speed Deadlifts @ 60% 6x3
Week 2 Deads of a plate 225x5, 265x5, 305x3, 305x3 which is around 65%, 80%, 90% and 90%
Week 3 Speed Deadlifts @ 60% 6x3
Week 4 ME Deadlifts 225x5, 265x5, 305x3, 355x1 which is around 65%, 80%, 90% and 100%
Repeat cycle if max is not hit.
If max is hit then repeat with weights raised accordingly.
I go 8 weeks on 1 off.
I took Bill Stars Intermediate and twisted it around.
Here is the next 4 weeks as I'm on a off week this week.
Monday
Squat Pauses 5x5
Bench Pauses 5x5
Deadlift
Assistance: 3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs
Wednesday
Arnold's 4x5 & 1x3 (I mix these up with Military Press and Push Press)
Hammer Rows 4x5 & 1x3 (I mix these up with T-Bar Rows, V-Bar Rows and High Hammer Rows)
Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls
Fridays
Squat 4x5 & 1x3
Bench 4x5 & 1x3
Assistance: 3x8 Good Mornings, 3x8 Close Grip Bench, 3x8 Tri Extensions & 3 x Abs
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Knock-Um Down & Keep-Um Down!
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2008/11/17, 10:55 PM
No Curls on ME Deadlift Day!
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Knock-Um Down & Keep-Um Down!
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