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How do you do weighted hypers? Do you just hold onto the weights? Seem like it would be awkward as soon as you got past a single 45'er. Maybe I'm missing something.

Awesome work on the squats btw! You should put up a vid of that.

IronWorker

Lol, I use DB's. Actually, my first set I also had a light band wrapped around my neck, but I didn't bother writing that down because it made holding the DB awkward. I also forgot to mention that when I do these, I set the level one below where it should be so I can rise up higher (sorta like a gluteham raise) just for more hammie activation. My training now reflects my lower back holding me back on some lifts. On the 405, my back started rounding a bit after I paused on the box, so I didn't bother doing more.

It's also important to note that in order to get the most out of the box, you MUST pause on it to elliminate the static reflex.. Squatting up from a dead stopped pause ensures zero momentum. If you touch and go, it's about the same as a regular squat IMHO.. Yes, I'm learning A LOT in this book lol.

Regarding the vids, I tried to get my daughter's camera but my wife brought it to work for something. No matter what, I'm absolutely going to make this a video journal because of how effective the critique can be to help me structure my training.

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Sweet , I was tossing up doing high bar squats or GMs for mondays ME squat day.I'll go with the high bar squats I think, they should help my deadlift.Nice workout big man.

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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Here's some ideas for increasing your deadlift if that's your deal.

1) Bentover GM's
2) Zerchers if you can handle the pain
3) Front Squats (box)
4) Heavy Sled Pulls (200 ft. per trip, 4-6 trips)
5) About 14 others that you probably won't have access to.

The key is to max exercises that mimick the deadlift's primary movers, and as long as you increase all your accessory lifts in weight, you'll fair well. Concentric only GM's are extremely close to the deadlift as well.. Typically suspended by chains, but you can probably get away with the rack.

"Bill Starr said if you want to increase your deadlift, don't deadlift."

What a weirdo...



LOL jk



IronWorker

Yeah, I put that specifically for you. He was correct in relaying that holding that heavy barbell in your hand doing those deadlifts will drain your CNS like none other. Especially depending on how heavy you're pulling. Simmons wrote a lot of real examples from guys like Starr that he personally conferred with pertraining specifically to deadlifting.

I think I'm going to rotate in some more dynamic stuff and restructure my workout a bit. I really want to bring my deadlift up. I think I have access to pretty much all of the typical strongman stuff if that helps (atlas stones, sled, logs, etc, etc) As far as what you mentioned...

1) My lower back is a bit dodgy, so I'm going to hold off here
2) I can't, I'm a pussy
3) I'm going to rotate them in
4) I'll add them in
5) Let's hear it

I am going to rotate GHRs and pull throughs each workout also. I am going to do speed deads or some other variation every other back/pull day also. I guess I'm just looking for a couple of other lifts to add in. Just throw out some names of exercises if you don't mind...no explanation needed.

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DH,

Curious what your take on this is:
I do a lot of olympic lifting. I'm not talking about "for fun" or "I clean now and again" but rather in preps to possibly compete should I find the time.

SO we are talking lots of clean pulls and snatch pulls. Granted, it is lighter weight than your typical dead lift, but the movement is essentially the same (I'll conceed there are small differences, but bear with me). That on top of my weekend strongman training (heavy farmers, atlas stones, more cleans, tire flips) and I pretty much find that I can't deadlift at this point. Every time I turn around I'm doing some kind of pulling. So my new focus is simply going to be to improve my olympic lifts and squats. Everything else is accessory work. So I suppose the question is something like this...

Assuming I have two days a week to work on squat based movements, would it be fair to do a ME/DE setup, or would it be smarter to do a DE/RE setup considering the heavy leg work I also get during my weekend work?

Depends on how much you're doing on the weekends. Your work capacity is probably very high given the amount of GPP involved with olympic lifting as well as your strongman training on the weekends.

I would play it by ear honestly. Definately keep two speed days without a doubt. As for ME, you could probably get away with it depending on how often lifts are rotated. But if you're planning on maxing out with a pull after that kind of a weekend lol, you're a better man than I! It's all about your GPP and recovery. Is there any way you could schedule a ME day as your weekend tire flipping/atlas stones? If you do that, that would take care of your pulling bigtime. Then you'd only have to worry about two speed days, and perhaps an olympic squatting/front squatting day.

Sorry to be so general, but I don't know much about your schedule or work capacity. Or much of anything pertaining to olympic lifting lol.

Every weekend is essentially a ME/RE day. Stuff like Farmer's walks are just about always taken to max load for distance. Not sure if this counts as an ME/RE... it is a max pick up, then RE walk. Make sense? Most strongman works out like this. In fact, because of that I can usually get out reps with a weight very close to the maximum amount I can do. Like my true 1RM may less than 10% higher than something I can get for 5-6 reps.

Oly stuff is almost all speed work. Not necessarily fast right off the ground, but from the knees up it is as fast as you can pull. Because good form is a must, the weights I use are typically sub maximal efforts (seeing as how a max effort overhead push press might be around 240-250 but I can only cleanly jerk around 200 right now). So even at the top end, my jerks are only like 80% of a normal push press. And far more reps are done at even lower weights than that. The point is to specifically develop speed and explosiveness through the lift. So twice a week I'm getting a pretty good DE day that has good carry over to my cleans and presses... maybe my pulls a bit.

I think I've decided to stop pulling during the week. At least for a while. I'll concentrate on bringing up my front squats, and box squats, and hope that all the Oly stuff and grip work will fill in the gaps on my deadlift. I'll test my max DL in a couple months to see what happens. I'm not against playing guinea pig for my own experiments. If I waste a couple weeks, so be it. I'm confident I won't backslide or detrain. May not make any great progress, but that is fine.