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Old 07-04-2012, 07:14 AM   #3
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
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My 2 cents...

First, make sure your form is locked down and that you're not "stiff-legging" the deadlift. This is a very common mistake. Post a video if you can of a set so others can help you with some form pointers, and/or take some time to make sure your form is locked down. Don't assume your form is spot on. A minor adjustment might not only lead to more weight on the bar today, but also might allow your body to handle more while training. Allow some more experienced lifters to take a look.

Second, food. Eat big. My biggest strength spurts on the deadlift (and squat) came during periods of aggressive eating. At minimum make sure you are at least eating above maintenance levels. Optimally though you want to be eating as much as possible, and this shouldn't require calorie counting.

Third, what you're doing is working. You've added 5 pounds every week. If you run it the next 12 weeks you're going to well over 400.

On the other hand, if you switch to Gant's workout, which is fairly brutal, you're not sure how your body will handle the combination of volume and intensity. Lamar took years to build his conditioning. Making a jump to his volume level may actually do more harm than good, and could lead to some lower back fatigue, etc.

I'm not trying to dissuade you from running that program, but you might be better served with something like:

Lamar Gant's 8/5/3 Modified to a 5/3/1
Week 1: 5 sets of 5 with 70% 1RM
Week 2: 5 sets of 5 with 73% 1RM
Week 3: 5 sets of 5 with 76% 1RM
Week 4: 5 sets of 5 with 78% 1RM
Week 5: 5 sets of 3 with 82% 1RM
Week 6: 5 sets of 3 with 84% 1RM
Week 7: 5 sets of 3 with 86% 1RM
Week 8: 5 sets of 3 with 87% 1RM
Week 9: 5 sets of 1 with 92% 1RM
Week 10: 5 sets of 1 with 94% 1RM
Week 11: 5 sets of 1 with 96% 1RM
Week 12: 5 sets of 1 with 98% 1RM

In addition, I am very confident your max is already 400. Anyone that can do 3 sets of 5 reps with 335 should be able to pull close to 400 for a single. If you continue using what you're using, up your food intake, make sure your form is locked down, there is no reason you shouldn't have at least a 430 deadlift by your target date.

If you switch to something like the modified Gant, just listen to your lower back. If all is well, stay the course. Listening to your body is critical, especially when trying something new.
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Last edited by BendtheBar; 07-04-2012 at 07:17 AM.
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