|06-24-2015, 02:54 PM||#1|
Join Date: Apr 2010
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
The paused deadlift
Had a conversation with a experienced guy who have coached the clean and snatch for many years, and I thought I should share the good pointers he gave me on how he uses this in his coaching.
For the olympians, he use 80/85% of daily max for 6-12 sets of 1 with a (minumum!) 6 second paus just below the knees. Once a week, not more. The olympic lifts differs quite alot from the deadlift. You have another posture, shoulders over bar and weight on your toes instead of your heals or mid foot. If you loose your upperback pulling the bar from the floor you have allready failed the lift. In the deadlift you can afford to have a looser form or even round your upper back aslong as your lower back stays tight.
To get to my point, 80-85% is not realistic to use weekly for a powerlifter. Your deadlift D1RM will be significally higher than your clean pull D1RM and take longer to recover from. I would suggest 65-75% for the deadlift. For the same amount of sets and reps.
Linear progression gets interesting when you throw in a 3rd variable into the mix - time.
Here is an example on how to program this
Week 1 - 8x1 6s paus
Week 2 - 8x1 8s paus
Week 3 - 8x1 10s paus
Week 4 - 9x1 10s paus and so on.
Work up to 12x1 with 10s paus at around the 6 or 8th week.
Then back down to 6s pauses and add weight to the bar. Use this as an assistance exercise, experiment and se how you react to it. Some people respond very well and some burn out quite fast. Do not let form break down to add seconds or weight!
Last edited by big_swede; 06-24-2015 at 02:56 PM.
|06-24-2015, 06:37 PM||#2|
Join Date: Mar 2014
Location: Shanghai, China
Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Great post, thanks Swede!
"Treat everything as a weakness." - Steve Shaw
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