Friday, June 12, 2015

Deadlift Accessory work.. progress!

We are wrapping up our 2nd 6-week cycle of Deadlift accessory work, and I can really feel progress happening. Last session I was able to work up to 585lbs + 115lbs of Band tension (700lb total weight) for a 40lb PR over 6 weeks ago.

6 weeks ago, I worked up to 545lbs + bands, pulling from the Knee and I was definitely at a near-max.. This is solid progress.

The deadlift accessory work is based around rotating several accessory lifts around the the primary lift of Box Squats, using a very narrow - conventional deadlift stance, using a Safety Squat bar. The safety squat bar is the game changer.. its throws the weight forward and really makes it feel heavy.

I started out about 9-10 weeks ago working up to 265lbs for the narrow SSB box squat, and I'm up to 365lbs now... 100lbs of gain.. solid progress.

This week we added in some Romanian deadlifts with no lockout, GHRs, and Sled pulls.. video below!

(Yes thats some Jimmy buffet playing in the background haha .. it was over 90 degrees in the gym so I guess we were pretending we were on a beach somewhere.......)

Safety Squat Bar squats to box using Conv DL Stance
175 x 5
265 x 5
315 x 5
365 x 8
365 x 8
365 x 8

Romanian Deadlifts no lockout
135 x 10
225 x 10
315 x 10
405 x 10

Dumbbell Rows
110 x 10 x 3 Sets

60 Reps

Sled Pulls
3 Trips at 145lbs

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