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Anonymous
>>477529 cool man you are pretty advanced. i pulled 445 for a single with good form at 190 bodyweight last week so you have a frame of reference for any advice i give.
first tip, mix up your rep scheme. work up to 3 heavy sets of 3 1 week, then a heavy single the next week with a few lighter sets for 5 reps after (say you work up to a 315 single, then 2x5-8 at 225 for volume) - then a lighter workout and back to 3x5 or whatever's comfortable. heavy singles help your body recruit the muscle it already has, while higher reps force more physiological adaptation but in my experience will tend to stall you out on strength gains unless you're gaining weight.
second piece of advice, find out where you're failing and do some accessory work. i lost 445 about a month ago because i couldn't grip it enough to pull it past the knee. so i added some wrist curls and a lot of powercleans to my routine (hang powercleans would be fine too) and this strengthened my lockout a LOT. if you're weak off the floor, snatch grip deadlifts, deadlifts while standing on plates and more full depth squats are all helpful. etc. etc.
once you're at a decent level of strength you have to come up with a plan of attack instead of just doing the same thing every week but adding plates. hopefully some of that works for you.
romanian deadlifts for sets of 5-12 reps are pretty sweet for the hams, glutes, erectors and grip strength too
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