File :-(, x, )
DL Anonymous
so /fit/ you are my only hope, whatever will i do if you do not help me

been training for a while, and i am trying to get my deadlift past 500. 6ft, 185-190.

I rotate all my ME exercises and also do Oly lifts and speed pulls (from a deficit, against bands) for my DE.

so /fit/ whatdaya say?
>> Anonymous
this was not a rhetorical question.
>> Anonymous
more milk & squats.
>> Anonymous
a question, do bands really help that much? i've seen a lot of people use them, I use a pair of chains (65#) sometimes and they do the same thing correct?

or do bands do better at putting resistance throughout the exercise?

I have some 20#, 40#, and 80# resistance bands but I never use them, only time i ever used them was for sprint starts
>> Anonymous
>>411476
lol, even on posts where i "ask for help" i still wind up teaching and giving advice.

godamn i fail

concerning bands
http://www.youtube.com/watch?v=XY3y7K3NNxs&eurl=http://asp.elitefts.com/qa/default.asp?qid=82108
&tid=93

bands and chains are both tools for use in compensatory acceleration. (bands are easier for me to transport) i prefer the chains when i can on DL.

over all, they better fit my strength curve. i do my set ups w/~435-485 weight on bottom and 545-600 @ lockout. (as i am much stronger @ top than off floor) but thats just for me, some are just the opposite.
>> Anonymous
do pyramids. Start your workout with a light weight you can do about 12 reps with. Then add weight every sets until you reach 1 or 2 reps with a total of 6 sets. It worked wonders for my bench.
>> Anonymous
wut
>> Anonymous
at your height and weight a definite solution would be to gain more weight
>> Anonymous
>>412291
well...yes, if its sports specific mussels. DL is one lift that d/n inherently increase w/BW (unlike SQ or BP)
the goal is to keep things a bit more relative.
>> Anonymous
try steroids.
>> Anonymous
Have you given a thought to adding in increased volume? Volume is Monday (high volume medium intensity), Recovery is tuesday (low volume low intensity high speed), and Intensity is Friday (low volume high intensity.
>> Anonymous
>>412350
if you have been doing a westside style workout for a while try sheiko
>> Anonymous
>>412410
>Recovery is tuesday

Whoops, meant to write Wednesday
>> Anonymous
those are all pretty random recommendations
>> Anonymous
>>412473
okay, when the deads get heavy do you have trouble getting it off the ground? or locking it out (ie you hitch it)

off the ground, more good mornings and glute ham strength.

locking out, more rowing, kroc rows help a ton with that (heavy db one set max reps form can get sloppy no straps)
>> Anonymous
More GM's. How much do you GM? My trainer I think did almost 300lbs for a GM when he had a 560 DL.

And yes, bands really help that much.
>> Anonymous
     File :-(, x)
>>412410
lol OK. once you learn to progress past your 185 DL, you might learn that pulling a true 1RM can be 'taxing' and is done, at most, 1x a month (or once every3). as such, the idea of pulling DL 3x a week. wow....but it works for some (Finns). i would need to get on the sauce tho.
likely the last thing i need to do is pull more. prolly need to pull MUCH less.

>>412359
prolly the best recommendation in all realism, but no.

>>412423
you clearly have no experience what so ever recommending this. about 1/4th of my training year is Sheiko (somewhere in the 30s). It is squat specific, and in all honesty, sheiko DL is silly, but hey, thats me, and years of experience. it may work for you. but i doubt you'll have the balls to squat over 30 work sets and do 15 work sets of DL a week.

>>412478
you are trying, but have limited to no understanding of biomechanics. also, it seems like you are just 'fishing' and name dropping exercises. BEST EXERCISES for missing off the floor are deficit pulls, getting faster (DE), and quad work (as knee extension is highest degree of activation off floor (quads))
Although, kudos for being an eliteFTS fanboy.

>>412494
why GMs? cuz its 'fun' and 'sexy'? cuz Louie likes them? do to my torso dimensions and inherent squat style, my squat and GM are waaaay too similar (see Eric Talmat's squatting)
my GM is around 85%+ of my (to USAPL parallel) backsquat. which, since you wont know, is really fucking high. last max triple on GM was 345 (w/belt). altho i general do them now w/out belt and w/ much more TUT.


ok...we have gotten somewhere, but how about a little 'deeper'? IF AT ALL POSSIBLE...someone who has 'walked the walk' ? this is actually a decent stage for some 'learnin' to get done.
>> CWheezy !!bJFrM5LONOF
I would recommend gaining some weight, even though it wont help you that much, it'll still help.

Also, your oly lifts don't help your dead that much, yes it is posterior chain, but you can dead a lot more weight than you can snatch and whatnot.

What style is your squat? If it's the bottom that's your problem, Doing the bands isn't helping you that much, because your weakpoint isn't getting as much training as your strong point (weak off the floor, strong at top)
>> Anonymous
>>412533

Why GM? Because it makes your back strong, dick? Or maybe because it helps further back tightness?

What the fuck is that? Guy asks for advice, gets a suggestion, and is a douche about it.

Did you even come here for advice or did you just want to tout about your powerlifting SKILLZ while being an internet tough guy?

You won't find many here who lift as you do here. Maybe you could try a real forum and act like a faggot there and see what kind of help you get.
>> Anonymous
>so /fit/ you are my only hope,
>whatever will i do if you do not help me

I lold. If you were serious I think we would all be fucked. Good thing this isn't a serious board...ohshi
>> Anonymous
>>412533

412410 here. No one's saying to max out all the time. I'm at a 415 DL at 165 lbs and making steady progress using this VIT scheme.

>but it works for some (Finns)

I remember reading years ago that the Finns are monsters at the deadlift because a lot of them do mucho sled pulling. Well not sleds, but logs, seeing as the PL's were lumberjacks as their profession
>> Anonymous
Fag. I was deadlifting 500 at 155. Then I blew my CNS and could barely do 200. Got it back up to 350 carefully, then got pneumonia and lost my motivation, and now that I've been focusing mostly on stamina and muscular endurance I can barely eek out 250 for 5 reps at 140
>> Anonymous
>>412565
if you couldnt tell that in the first place, you are 'teh asshole'. GMs arent the solution to everything. neither is the OMG posterior chain. people who walk the walk actually take care of those weaklinks. YOU are the dick for expecting BLANKET statements to apply to everyone. sure, if i was untrained and retarded as you likely are, anything AND everything will 'work'.

but there's always a chance the unwashed denizens of /fit/ can give an out of the box answer, as opposed to the SOP (and trite) "GMs, the box squat, and reverse hypers/GHRs" which you only were able to come up w/ 1/3. so 'sorry' i am not gracious with your 'advice', but you did make me laugh *which is always the primary reason i post here*
>> Anonymous
>>412569

Did I say VIT? Meant VRI
>> Anonymous
>>412561
going to disagree with you here CWheezy. in terms of accomdating resistance, bands ARE BETTER than 'straight weight' or chains for getting off floor. simply because you have to, as louie says, 'out run the band tension with speed [power]' and you have to develop starting strength to literally power through when the band tension is highest (ie. explode off floor even w/maximal weights). if you pull it slow, you cant finish. i rotate all forms of squats. thats prolly hit a 'weight class' ceiling as well. but thats not for today (or ever for this forum...unless i want additional laughs) because frankly, who the fuck here has ever doubled over 500 below parallel? ...thank you loose briefs....
>> CWheezy !!bJFrM5LONOF
>>412624
Ok, that's fine, I'm jsut thinking for deadlift because you get better as you get higher, they aren;t helping as much.

I knwo more my bench, I am great off my chest, but because my arms are long and my triceps are weak (Funny story about my tris, it may actually be a muscular imbalance with them, because I never really do any bicep work, so my triceps are plateauing), so when I bench with a band, the resistance gets harder in my weakness area.

If you could set it up so that it would be hardest at the bottom, and easier as you go up, then I think that would be more beneficial.

Also, you didn't mention your deadlift style, so I don't really know what area teh weakness might be.
>> Anonymous
>>412602

I don't recall saying they're a solution to everything. It was a suggestion, you see. You know, the thing you were asking for in the first place?

And excuse my blanket statement, it's just your initial post was so detailed on what you do.

Anyway, like I said, go to a real forum and be an internet tough guy there. It's too easy here to do that.
>> Anonymous
     File :-(, x)
>>412641
'tough guy' is too...unspecific (as you complained)

i'm much more of a deity; the veritable "Christ Figure" of /fit/

thanks for your genuflection
>> Anonymous
>>412639
competition form would be sumo, altho mine is a bit more like a 'wide stance conventional' if you can imagine that (based on biomechanics for me, long torso, short legs)

Travis Mash worked with me on my pull to get it to the form (and #s) im at now. we both trained at same facility.
>> CWheezy !!bJFrM5LONOF
>>412706
It sounds like your legs are your weakness in your lift, i could be wrong though
>> Anonymous
>>412724

my total lack of anterior chain because i worshipped the posterior is the answer. you get the prize.

ironically, the solution can be found in a leg press...fancy that, also all my box squatting actually hurt my DL through lack of quad development. although for my 'system' at this weight, i'm reaching 'end game' for much more gains.

funny how difficult it is for people to think anything other than HUUUURRR lower back DUUUUR GMs.
>> CWheezy !!bJFrM5LONOF
So, you're saying the answer is steroids?

Plus it wasn't that hard to figure out. Sumo is almost all leg at the bottom, so that was the most likely answer.
>> Sponge !!5qxfxHYSQxJ
cscs likes men
>> Anonymous
>>412840
no
getting the FSQ up to a casual 315 wont hurt
>> Anonymous
     File :-(, x)
hurr durr
>> Anonymous
dude, just do 1x5. it works 4 everyone. bow b4 wise Rip