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Old 11-04-2012, 05:23 PM  
BendtheBar
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Training Type: Powerbuilding
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Ok, here goes. First off, plans are merely plans. They need to be fluid. So listen to your body and make small adjustments if you need to.

Here's what I would like you to try. It's a bit of self-regulation.

Monday - Heavy Deads

1) Deadlifts 6 sets x 3 reps with 65% of your one rep max.

Each week add 10 pounds. When you can't safely hit 3 reps on a set, drop it. Never perform a rep if your form starts to slip.

So let's say you start with 250 pounds on deadlifts and hit 6 sets x 3 reps. You add weight for 2 weeks, but when you get to 280 pounds the last set feels spotty and you are unable to hit 3 safe reps. Drop that set and continue adding weight.

You continue this pattern of adding a weekly weight, and dropping sets until you can perform only one set of 3 reps. At that point take a week break, come back and test your max.

2) Pendlay Rows 4 sets x 8-10 reps

The goal is to get these as strong as possible. If you can Pendlay row 315 x 5 reps your deadlift will go up. You can never have a strong enough back. Do them like this:


A little minor sway at the top is normal. Explode those suckers up, and learn to pull with your back.

Thursday - Light Deads

1) Rack pull and power shrug from above the knee. Start with 135 and do 10 reps. Work up in plates until you can't hit a quality 10 reps.

Watch this, and do this:

Video tại vimeo.com - Đăng tại www.KyXaoViet.Com


2) Waist High Pulls 50% of deadlift max x 8-10 singles

Start with the bar on the ground like you were going to do a power clean. Your only goal here is to clean the weight above your waist. Like this, but only to waist level:



Extras


I also want you to add pullups, side bend plate raises and a challenging abs exercise. On whatever day works.




What I am trying to do with this program is:

1) Get your back strength up.
2) Get Some explosive floor work in.
3) Use auto-regulation as a challenge to push that deadlift up.
4) Build more core strength.
5) Build trap strength and top end deadlift strength and power.

There are a million ways to build the deadlift. Whatever program you go with, sell out to it. And get your back strong.
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Last edited by BendtheBar; 11-04-2012 at 05:28 PM.
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