Post by marshalljohnson on Dec 6, 2010 11:47:02 GMT -5
-I take a very simple approach to training, lift as heavy as possible every training session. Every day in the gym is a ME(max effort) day. My definition of ME is a little different than the widespread opinion of what ME stands for. ME for me means going balls to the wall every set no matter if I am doing 1 rep or 3 or 4reps, max effort, leave everything on the platform, bench or squat rack.
-My deadlift prep for the Minnesota APF Open on Oct 23rd started about mid July. This gave me about three and half months of work. I dont spend a lot of time training raw because well, I am not a raw lifter. I believe the way you lift raw and in your gear is completely different. Why train raw the whole time then spend 2 or 3 weeks trying to figure out how to lift in your gear. If you want big raw numbers then compete raw. Once you get on that platform in gear what you can do raw makes no difference, its what you can do in your gear. The majority of my training is spent in gear.
-The first half of my deadlift training was spent training up to my heaviest triple raw, heaviest triple in briefs, then my heaviest triple straps up.This time period is spent building just as much brute strength as I possibly can, I will use chains and bands everytime I deadlift. This goes on for the first 5 to six weeks. I tend to favor chains, for me I believe chains are the best way to build absolute brute strength. After this 5 to 6 week session of using only chains or bands i move on to adapting to the newly aquired strength. For the next 2 to 3 weeks I learn how to combine the new strength with the support of my gear. I work up to my heaviest double in breifs then my heaviest double straps up. My goal each week to double heavier than the previous week. The last three weeks are spent perfecting my form in my gear to maximize my single rep max. A week and half before my meet I work up to what I want to open with at the meet then call it a day.
-Every deadlift session includes lockout pin pulls. The bar always starts just below the knee, never above the knee. These are also done in breifs. The rep range will always progress the same as deads off the floor. First 6 weeks 3 reps, next 3 weeks 2 reps, and the final weeks 1 rep. Every set is ME. In my opinion the lock out training is the most important. The lockout is where your gear gives up and its up to you to finish lift, so you better be prepared.
-Finally after lockouts we finish with an accessory lift. My favorite lifts include hanging good mornings, hanging zerhcers, or glute ham raises. I usually bump up the reps to 5 reps for this final lift. But if I am having an off day and I am not hitting the weights I should be its punishment time, I will take the accessory lift until failure, till I cant possibly move the bar another rep, its punishment.
-This is the program I follow for every deadlift training cycle. I can add no less than 30lbs to my dead every 3-4month training cycle.
-My deadlift prep for the Minnesota APF Open on Oct 23rd started about mid July. This gave me about three and half months of work. I dont spend a lot of time training raw because well, I am not a raw lifter. I believe the way you lift raw and in your gear is completely different. Why train raw the whole time then spend 2 or 3 weeks trying to figure out how to lift in your gear. If you want big raw numbers then compete raw. Once you get on that platform in gear what you can do raw makes no difference, its what you can do in your gear. The majority of my training is spent in gear.
-The first half of my deadlift training was spent training up to my heaviest triple raw, heaviest triple in briefs, then my heaviest triple straps up.This time period is spent building just as much brute strength as I possibly can, I will use chains and bands everytime I deadlift. This goes on for the first 5 to six weeks. I tend to favor chains, for me I believe chains are the best way to build absolute brute strength. After this 5 to 6 week session of using only chains or bands i move on to adapting to the newly aquired strength. For the next 2 to 3 weeks I learn how to combine the new strength with the support of my gear. I work up to my heaviest double in breifs then my heaviest double straps up. My goal each week to double heavier than the previous week. The last three weeks are spent perfecting my form in my gear to maximize my single rep max. A week and half before my meet I work up to what I want to open with at the meet then call it a day.
-Every deadlift session includes lockout pin pulls. The bar always starts just below the knee, never above the knee. These are also done in breifs. The rep range will always progress the same as deads off the floor. First 6 weeks 3 reps, next 3 weeks 2 reps, and the final weeks 1 rep. Every set is ME. In my opinion the lock out training is the most important. The lockout is where your gear gives up and its up to you to finish lift, so you better be prepared.
-Finally after lockouts we finish with an accessory lift. My favorite lifts include hanging good mornings, hanging zerhcers, or glute ham raises. I usually bump up the reps to 5 reps for this final lift. But if I am having an off day and I am not hitting the weights I should be its punishment time, I will take the accessory lift until failure, till I cant possibly move the bar another rep, its punishment.
-This is the program I follow for every deadlift training cycle. I can add no less than 30lbs to my dead every 3-4month training cycle.