Sunday, February 22, 2015

6 weeks out - Deadlifts to 500.. time to man up

After I injured my back (QL muscle) in 2012, quite honestly I'm guilty of not pushing my deadlift in training. For 2015, its time to change that. In 2014 I really worked on improving my hamstring strength and posterior chain for the benefit of my squat.. Looking back, I feel I went too easy on my lower back work for the last couple of years out of lack of confidence.

Since 2012 each meet I've done, I've went for small PRs each meet which I hit.. 530lbs, 545lbs.. my next plan is to hit 550lbs next meet. I usually open with 500lbs, then go for a small PR on my 2nd.

My goal for 2015 is to push my deadlift PR to 600+. To do this I am going to need to grow a set, and raise the intensity of my deadlift training and focus on my lower back. I've hammered my hamstrings last year, and my deadlift speed off the floor has definitely improved, and my opportunity is to strengthen my lock out.

Examples of some good lower back work for my weakness - (Which may or may not be yours..)

  • 6" Block Pulls for Reps 2-4
  • Reverse Band Deadlift Work/Pulling against Bands or Chains
  • Romanian Deadlifts 15-20 Reps
  • Heavy Good mornings w/Safety Squat Bar
  • Narrow Stance Safety Squat Bar work
  • Kettlebell Swings

135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
500 x 1
500 x 1

6" Block Pulls:
455 x 2
500 x 2
510 x 2

McGill Chins:
16 Singles

Barbell Rack Row:
225 x 6 x 3 sets

DOH Shrugs:
405 x 10 Reps x 3 Sets

No comments:

Post a Comment