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Old 08-11-2012, 10:50 AM   #5
Fazc
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
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Quote:
Originally Posted by BendtheBar View Post
If I am going to improve my deadlift I need to strengthen my lower back.
It may well just be accumulated fatigue, if your backs just overworked that could give the impression during the lift that it's weak. I had some of that myself the last SQ/DL session,

But anyway, assuming it is a relatively weak lower back here's what I've been doing lately is switching around what I do for my main lift and my assistance lifts. So whereas normally I would do:

Main lift; Deadlift for 90%+ work.
Assistance; RDLs/GMs etc for more volume.

I have switched that around. So it's more like this:

Main lift; Deadlift for 8-10 singles at 70-85%
Assistance; rotation of 90-100%+ work as well as the usual volume stuff.

That has allowed a few things to happen:

1) I can work on using the correct form that I want to use for the deadlift, and reinforce that constantly with set after set. For example if I get a strong arch/tight back on pre-pull I am guaranteed a stronger finish. BUT if i'm lifting at max that tends to fall apart so it's not trainable. Working so much volume ALLOWS it to be trainable and ultimately helps on max efforts.
2) I am much more 'form' focused rather than just trying to get the weight up, it's a subtle but very noticeable difference.
3) I have virtually no aches and pains like I used to get.
4) I can train these more often, I have consistently Deadlifted once a week and sometimes twice with considerably volume and no deload for a couple months now.

Adding bands and chains to the mix works extremely well. I really enjoy this approach.

Last edited by Fazc; 08-11-2012 at 11:00 AM.
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