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Author Topic: Proper Warm-up For A Dead PB  (Read 6893 times)
Geo
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« Reply #25 on: February 16, 2012, 06:38:00 PM »


495x8



that awesome dude..

even last summer I was only good for 6 with 500
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deadz
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« Reply #26 on: February 17, 2012, 08:59:41 PM »

Btw, my dead workout today looked like this:

225x10
315x8
405x5
495x4
495x8

Geo pwns me. Sad
Looks good. Whats your PB?
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« Reply #27 on: February 18, 2012, 08:07:41 AM »

I'll let you know Thurs. Wink
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wes
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« Reply #28 on: February 20, 2012, 06:27:48 PM »

135-12
225-10
315-5
365-3
405-1
450-1
Max

long rest between sets with stretching........nothin g extreme.
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chaos
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« Reply #29 on: February 20, 2012, 06:43:58 PM »

135-12
225-10
315-5
365-3
405-1
450-1
Max

long rest between sets with stretching........nothin g extreme.

Is that your deadlift session?
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wes
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« Reply #30 on: February 21, 2012, 08:45:54 AM »

Is that your deadlift session?
No............bad back,I just stay light, but I think it`s good info anyway.
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deadz
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« Reply #31 on: February 21, 2012, 04:27:14 PM »

Today:
405-3
455-3
500-1
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chaos
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« Reply #32 on: February 21, 2012, 05:24:22 PM »

How'd that feel?
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deadz
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« Reply #33 on: February 21, 2012, 08:56:57 PM »

No way I could have have gotten 2 with 500. Angry One was ok.
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« Reply #34 on: February 21, 2012, 10:01:55 PM »

Next 2 weeks do rack pulls, from just below the knee cap, work up to 545 for a single the first week, 565 the second week.
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« Reply #35 on: February 22, 2012, 04:41:22 PM »

Next 2 weeks do rack pulls, from just below the knee cap, work up to 545 for a single the first week, 565 the second week.
Set-up would be in a cage. The pull form would be the same as a pull off the floor? "Work up"? Weight and reps?
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« Reply #36 on: February 22, 2012, 05:34:21 PM »

For me I set the safety bar just below the kneecap, work up like you normally would, except you should be able to pull 50-75lbs more.

What happens if you try to pull more than 500? Does it come off the floor? If you tried 515 how high could you lift it?

Did you see my video on the Y lifting thread?
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deadz
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« Reply #37 on: February 22, 2012, 08:09:48 PM »

For me I set the safety bar just below the kneecap, work up like you normally would, except you should be able to pull 50-75lbs more.

What happens if you try to pull more than 500? Does it come off the floor? If you tried 515 how high could you lift it?

Did you see my video on the Y lifting thread?
No, i've never tried to pull more than 500. So, I should do a total of three work sets but the final set should be a max load of say 550? I'm going to take a look at your video.
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« Reply #38 on: February 22, 2012, 08:14:12 PM »

No, i've never tried to pull more than 500. So, I should do a total of three work sets but the final set should be a max load of say 550? I'm going to take a look at your video.
Eh "work sets" is relative.... for you I'd do this...

135x10
225x8
315x5
405x3
495x1
545x1

and if you got more in you do another at 545 if not go back to 495 and try a triple.
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deadz
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« Reply #39 on: February 22, 2012, 08:16:37 PM »

Good lift, no straps, nice grip. My form is very similar. How much strength did you gain once you started implementing rack pulls? Did you alternate rack pulls and off the floor deads from week to week? Whats your weight? Currently i'm 236 @ 6' fairly lean, some veins popping in arms, visible outline of abs.
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« Reply #40 on: February 22, 2012, 08:19:32 PM »

Eh "work sets" is relative.... for you I'd do this...

135x10
225x8
315x5
405x3
495x1
545x1

and if you got more in you do another at 545 if not go back to 495 and try a triple.
Looks good. Going to give this a try. What are you aiming for, for your pb?
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« Reply #41 on: February 22, 2012, 08:30:26 PM »

Well I alternate 2 weeks rack pulls, 2 weeks deadlifts, I've kinda refocused on deadlifts after being stagnant for awhile at a best of 545, just kind lost interest and actually got weaker barely able to get 495. But over the last year I have obviously surpassed my previous best, about a month ago I got 585 for a single. I only use straps when we do gym strongman comps because usually they are for reps in one minute, so we hammer fast and hard and don't even want to think about grip, I quit using straps years ago for my normal workouts. I'm floating about 280 @ 6'2" and looking to get at least 605 tomorrow. The other thing is training with the strongman implements I think has helped my overall strength.
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Geo
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« Reply #42 on: February 22, 2012, 11:45:37 PM »

I'm floating about 280 @ 6'2" and looking to get at least 605 tomorrow.

495 for 8 should put you there...

you'd probably be better served to take tomorrow COMPLETELY off and hit up a PB next week but it's mentally tough to take the time to recoup when you're chomping at the bit to get in there..

those 8 reps may come back to haunt you tomorrow..

either way..good luck my freind Smiley
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« Reply #43 on: February 23, 2012, 08:33:32 AM »

This is my normal routine Geo that I've followed for a long time, seems to work for me. Like you said that week off I think mentally messes with me.
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« Reply #44 on: February 23, 2012, 07:36:46 PM »

Looks good. Going to give this a try. What are you aiming for, for your pb?
Missed 605 twice then stripped the 10's and hit 585. Angry Angry

Rack pulls the next couple of weeks.
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Geo
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« Reply #45 on: February 23, 2012, 10:54:58 PM »

s'all right..it'll come
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chaos
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« Reply #46 on: February 24, 2012, 08:01:05 AM »

Yeah, its frustrating cause I managed the 585 after 2 attempts at 605. I think I should have tried the 585 first to prepare myself. I went 495-605.

Well I'll let you know in 4-5 weeks. Smiley
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deadz
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« Reply #47 on: February 24, 2012, 10:45:46 PM »

Missed 605 twice then stripped the 10's and hit 585. Angry Angry

Rack pulls the next couple of weeks.
Next time. It was only a month since you did 585, thats not much time in between pb's. Good attempt though. Going to start rack pulls on Tuesday and see how that goes.   
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« Reply #48 on: February 25, 2012, 08:06:05 AM »

Remember just below the kneecap!
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deadz
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« Reply #49 on: February 28, 2012, 02:49:40 PM »

Back day: First attempt at rack deads

135x10
225x8
315x5
405x3
495x1
545x1
585x1
The above lifts were easy. I felt I had a lot more in me and wanted to do deads off the floor.
405x3
455x3
455x3 now i'm warmed up!
T-bar rows-3rd set 6 plates and a 25 for 8
Seated cable rows-stack 300lbs 3x12x10x10
Wide pulldowns x3
Wide seated machine rowsx3
Wide machine pull-upsx3

Not so sure i'm into the rack pulls. I feel I work A LOT harder with them off the floor. Anyway back feels great.
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