Offline for a little bit.
We are currently getting ready for Vince's Strongman Show: "Southern Strongman Challenge", a Platinum plus level show (which means if Vince wins he will get his Pro Card). So we are a little distracted by that right now. That and my current injury will keep us from posting much until after his show on the 26th.
Big Deadlift---making it happen. OBB meet write up..
Im sitting down in a cheap hotel conference room chair, I cant hear anything because I have headphones blaring some loud classic rock (Van Halen, Scorpions, Bon Jovi, etc). Im not really listening to the music, more like using it to drown everybody out because I dont feel like hearing any chit chat, Im getting in the zone. The bottom half of my deadlift suit is digging into me and my stubbed toe hurts. I want to go now, I wanted to make this deadlift hours ago, yesterday, I just want to get it over with. Lindsey tells me I am three-out, I take the headphones off stand up and have Brian Carroll and Kieth Price help me pull my suit straps up. I chalk my hands, tighten my belt and then I hear "Bar's Loaded, 840 pounds!". I come storming out, square up to the bar, reach down and lock in my hook grip, then drop my hips a little and went for it. Pushed my feet down and tried to get as much speed coming up as I could. I felt it blow off the floor easy and I knew right then I had it, it slowed a bit as it neared my sticking point just below my knees. I shook a bit and lost a bit of momentum, but now I was in my lockout (strongest part of my deadlift) so I just held on and kept pulling, lockout was easy and got the down signal. At this point I proceeded to go apeshit and run around and yell a little bit, but give me a break, I was pretty excited.
840 pound deadlift on the books and much more to come, I feel like I'm just starting to figure like one or two little things about training...just enough to be dangerous. This was the completion of a short term goal and an indicator of a successful training cycle. Here is what my deadlift training looked like leading up to this meet.
Been following a 3-day a week split for a while now and I feel I am able to make great strength gains by allowing myself 4 rest days a week. Split before this meet was; Monday: press/upper body, Wednesday: deadlift/lower body, Friday night or Saturday morning: Squat/lower body.
On deadlift day I pick one primary deadlift movement (deficit pull, rack or block pull, band pull, reverse band pull). I warmup and work my way up to max effort for 1-2 reps with that deadlift movement, then go down and do a drop set of max reps at 60-80% but not to failure. Next I pick another lower body exercise (Heavy sled drag, front squat, leg press, high rep squat) and warmup and do a heavy 5x5 or sometimes 5x10. After this I do support work, which changes every 3-5 weeks but an example would be.
Supported or bent over row. warmup then 5x8-15
wide and narrow lat pulldown 4x10-20 each
dumbell row 4x10
dumbell curl 3x10-20 with 20lb dumbells, just to stretch and cool down my biceps from all the heavy rowing.
The primary deadlift is done 2-3 weeks on and 1 weeks off. Everything else is done every week.
I have not focused on my deadlift much over the past year or so because I felt that while my deadlift was strong I had many other weaknesses that I needed to prioritize working hard on first. Now that my press is coming up and my squat is coming along, I will be getting on the road to hitting some huge deadlifts in the next few years. The goal is to join the 900lb club (in a meet, no straps or hitch) and then beyond! Thanks again to everybody that has helped me and been supportive along the way!
840 pound deadlift on the books and much more to come, I feel like I'm just starting to figure like one or two little things about training...just enough to be dangerous. This was the completion of a short term goal and an indicator of a successful training cycle. Here is what my deadlift training looked like leading up to this meet.
Been following a 3-day a week split for a while now and I feel I am able to make great strength gains by allowing myself 4 rest days a week. Split before this meet was; Monday: press/upper body, Wednesday: deadlift/lower body, Friday night or Saturday morning: Squat/lower body.
On deadlift day I pick one primary deadlift movement (deficit pull, rack or block pull, band pull, reverse band pull). I warmup and work my way up to max effort for 1-2 reps with that deadlift movement, then go down and do a drop set of max reps at 60-80% but not to failure. Next I pick another lower body exercise (Heavy sled drag, front squat, leg press, high rep squat) and warmup and do a heavy 5x5 or sometimes 5x10. After this I do support work, which changes every 3-5 weeks but an example would be.
Supported or bent over row. warmup then 5x8-15
wide and narrow lat pulldown 4x10-20 each
dumbell row 4x10
dumbell curl 3x10-20 with 20lb dumbells, just to stretch and cool down my biceps from all the heavy rowing.
The primary deadlift is done 2-3 weeks on and 1 weeks off. Everything else is done every week.
I have not focused on my deadlift much over the past year or so because I felt that while my deadlift was strong I had many other weaknesses that I needed to prioritize working hard on first. Now that my press is coming up and my squat is coming along, I will be getting on the road to hitting some huge deadlifts in the next few years. The goal is to join the 900lb club (in a meet, no straps or hitch) and then beyond! Thanks again to everybody that has helped me and been supportive along the way!
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