0ni
Registered Rustler
Just finished my latest training cycle and found some interesting things.
I made just three changes this cycle and they were:
>Compressing my 3 hours workouts into 30 minute sessions and upping the frequency to 6 days a week and 8 training sessions
>Dropping deep high bar squats for low bar squats
>Concentrating on the upper back
I made these changes because of time constraints (for first point) and because my strength off the floor was great but had a weak lockout. In the previous training cycle I was doing a shitload of deadlifts against bands and went from 182.5kg to 190kg in 3 weeks. After doing a skills evaluation on Friday I came to the conclusion that I didn't really get the training results that I wanted from that cycle. My pulls now seem to have completely reversed... my lockout is fucking killer, the reps are smooth and there is not even the slightest hitch even when grinding it out. However I am now weak off the floor and not stronger to boot. Only my lockout is stronger which means that I just lock out the weight I can move off the floor better than I can before. My squat went up however, my PR was 130kg but I could only really do 125kg on any given day. That has increased now to 132.5kg.
So really now it is obvious that I need to work on my off the floor strength as it seems to have detrained somewhat while I focused on lockout. I was thinking of making the following changes and was wondering if anyone had any input on it. For the record my max effort deadlifts inch off the floor, speed up until it hits just under my knee then is locked out
>Alternating between full RoM front squats, low bar squats and full RoM high bar squats as my squatting exercise
>Alternating between halting deadlifts, sumo deadlifts (more because I've not done them in a long time than because I think it will help because I have no idea what training effect they will give but will have plenty of room for improvement) and shrugs
With the halting deadlifts, how are these best done? Sets of 1-3 reps with max weight like everything else I do or possibly for heavy sets of 5 with 1 rep left in the tank?
Cheers.
As an aside, deadlifts against bands are awesome for people with a weak lockout and doing them gave me a big increase in a very short amount of time and I recommend them to anyone with a weak lockout
I made just three changes this cycle and they were:
>Compressing my 3 hours workouts into 30 minute sessions and upping the frequency to 6 days a week and 8 training sessions
>Dropping deep high bar squats for low bar squats
>Concentrating on the upper back
I made these changes because of time constraints (for first point) and because my strength off the floor was great but had a weak lockout. In the previous training cycle I was doing a shitload of deadlifts against bands and went from 182.5kg to 190kg in 3 weeks. After doing a skills evaluation on Friday I came to the conclusion that I didn't really get the training results that I wanted from that cycle. My pulls now seem to have completely reversed... my lockout is fucking killer, the reps are smooth and there is not even the slightest hitch even when grinding it out. However I am now weak off the floor and not stronger to boot. Only my lockout is stronger which means that I just lock out the weight I can move off the floor better than I can before. My squat went up however, my PR was 130kg but I could only really do 125kg on any given day. That has increased now to 132.5kg.
So really now it is obvious that I need to work on my off the floor strength as it seems to have detrained somewhat while I focused on lockout. I was thinking of making the following changes and was wondering if anyone had any input on it. For the record my max effort deadlifts inch off the floor, speed up until it hits just under my knee then is locked out
>Alternating between full RoM front squats, low bar squats and full RoM high bar squats as my squatting exercise
>Alternating between halting deadlifts, sumo deadlifts (more because I've not done them in a long time than because I think it will help because I have no idea what training effect they will give but will have plenty of room for improvement) and shrugs
With the halting deadlifts, how are these best done? Sets of 1-3 reps with max weight like everything else I do or possibly for heavy sets of 5 with 1 rep left in the tank?
Cheers.
As an aside, deadlifts against bands are awesome for people with a weak lockout and doing them gave me a big increase in a very short amount of time and I recommend them to anyone with a weak lockout