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Old 06-25-2013, 04:27 PM   #11
JustinWorkouts
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Quote:
Originally Posted by JBrown View Post
275 squat and 430 deadlift? That's a tremendous gap. How tall are you?
About 5'10. The gap is so big because last year I was doing madcow and I wasn't about to hit my squats for the week but my deadlift keep progressing and eventually I was only doing the deadlift part of the program.

Quote:
Originally Posted by Shorts View Post
How often are you deadlifting? Just curious because if you're really doing that much heavy work during your job and trying to deadlift consistently it may be the cause of your DL going backwards.

Just a thought on that one.
I think I overdo my deadlifts. I deadlift every time I go to the gym. Usually 3-4 times a week with the same weights. I usually do 135x1. 225x1. 315x1 405x1. Then I just do 405 for singles probably for another 6 reps before moving to another exercise. 405 is 90% of my 455 max.
Quote:
Originally Posted by BendtheBar View Post

3) Lifting. You're going to have to make adjustments. I would only heavy floor deadlift every third week, and then I would not recommend going above 90%.

My advice when it comes to improving any lift is to focus on improving overall body strength. I would like to see you get your back as strong as possible...315 barbell rows for 5+ reps, and 180 dumbbell rows for 5+ reps. That's possible. If you can do that I guarantee your deadlift will improve.

Your dumbbell benches are too low of reps for my blood. Get them 8-15 reps per set, and push for that +1-2 every workout. I've never seen dumbbell work and low reps as a good fit, unless it's rest-pause.

Squats...get your quads strong. If you are wide stance use a more conventional stance.

Pressing...get your triceps strong. Reps, reps, reps.

Not sure if this has helped much. Hopefully some.
O wow the last time I tried to barbell row i could only get about 155lbs max for 1 rep. I will add this exercise into my program. I figure since I'm so weak in it getting it up to 315lbs could put me over a 500lb deadlift. It's pretty rare that I do dumbbell rows. Maybe once every other month but I can row 100lbs for about 8 reps. I currently don't do anything for triceps. I can add seated dumbbell tri presses in and work up to a 100lb dumbbell. I can also switch to higher reps on the dumbbell bench press. I was so use to 5 reps max for strength that if I got 5 reps on a dumbbell I simply went up to the next dumbbell. How is this for my back day:

Deadlifts
Warmups
5/3/1 - 3 sets usually 70%, 80%, 85%
Speed Deadlifts 50% of about 3 sets
Barbell Rows 2 sets
Dumbbell Row 2 sets
Done.

If I hit back again later in the week I could switch out speed deadlifts with rack pulls and switch rows with lat pulldowns. Or is this still to much??? Trying to give you an idea of how us young lifters otherthink things
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Old 06-25-2013, 05:15 PM   #12
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Your lifts are stalled since your posterior chain is busted fron all the deadliftin togethwr with your manual labour. The body will eventually adapt to this but its not worth the time or pain involved. There is quicker ways.

1, take 4 weeks off heavy deadlifts. Your lower back need to heal up. Instead do 1 deadlift session each of the 4 weeks - 5x3 with 50-60% TOPS!

2, First week dont squat, do leg work that wont put much pressure on lower back. other 3 weeks focus on your squat, keep it fairly light and aim for volume instead of maxing out.

3, after 4 weeks, test your old deadlift max to see how it feels. Chances are that it is faster and lighter than last time you pulled it.
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Old 06-25-2013, 05:16 PM   #13
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Or just do what btb suggested..
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Old 07-10-2013, 08:39 PM   #14
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I feel your pain. I used to have a job that required me to load 8 80lb batteries into a golf cart in a warehouse with no heat or air over and over all day. It was terrible and didn't get any better until I quit. so my advice is quit your job haha
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Old 07-13-2013, 05:10 PM   #15
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Tons of solid advice was given already, but here's my 2 cents

- Your DL went backward because you used a peaking routine - aka it will only be strong right after you finish the program

- To increase lifts, you must accumulate more volume over time. To accomplish this you must use some type of plan or risk stagnation. Rather than jerk around with a bunch of different approaches (and lift the same amount of reps each workout), pick a proven program and stick to it. A great example would be the sheiko routines. These allows you to pick routines based on total volume and intensity of the main lifts.

- Post videos of your lifts at ~85% of your 1RM to determine form issues


Good luck
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Old 07-13-2013, 07:53 PM   #16
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plenty of detailed advice given...

does sound like overworking, under-eating/under-recovering

general CNS fatigue

you could also have some injuries brewing that are choking back your progress.. any issues? do you do any soft tissue work to prevent/find tight muscles/joints, etc?
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Old 07-14-2013, 01:16 AM   #17
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Well I took the advice and I was going to rest on deadlifts but then I decided to rest a week and give my deadlift max 1 final try. Well I ended up pulling 460 Tuesday. 475 Wednesday and Friday I pulled 495lbs but I got it up to my knees before dropping it. I wasn't able to get it up. But I'm done lifting heavy for now. One reason is because I made this thread > http://muscleandbrawn.com/forums/pow...t-help-me.html and well I took the advice and well >>



So I'm going to focus on triceps and squat work along with lighter deadlifts for reps. I wonder how this belt will improve my gainzzz. BTW I reached my goal of adding 120lbs to each lift a year. Not for every lift but the main ones. I still have a month left to add lbs for the year.

8/26/2012 Deadlift was 365
7/5/2013 Deadlift is 475
110lb Gain


8/26/2012 Squat was 185
7/14/2013 Squat is 315
130lb Gain Goal Hit!


8/26/2012 OHP was 135
7/5/2013 OHP is 185lbs
50lb Gain

8/26/2012 Bench was 185
7/5/2013 Bench is 230
45lb Gain

Goal = 120lbs a Year!

Last edited by JustinWorkouts; 07-14-2013 at 01:22 AM.
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Old 07-14-2013, 12:18 PM   #18
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Inzer belts are great....i have the 3-ply, 2-prong belt...strong!

Take a break and then try less frequent heavy pulling.

good luck!
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