Some people have made good deadlift gains running smolov jr apparently. It’s three weeks long.[/quote]
thanks for suggestion, but doing that would get in the way of bbing training too much. I thought of that as well
im only going for a measly 200 kg pull–but it will be a PR for my skinny ass[/quote]
Running a 3 week strength program will not make you smaller. It might even jumpstart your size gains, who knows? Something to think about.
And Ill second the suggestion to check your form. Only way you are gonna add significant weight to your pull in 4 weeks is by that route. [/quote]
i know it wont make me smaller, but im a competitive bodybuilder so i need as much time as possible with hypertrophy training— im also planning to compete soon that is really my focus[/quote]
This is just a suggestion, but would this work for you?
Day 1: Speed pulls + Lats, Traps, Rear delts.
Day 2: Chest and Triceps or Biceps.
Day 3: ME DL + Quads, Hams, Calves.
Day 4: Front/Mid Delts and Triceps or Biceps.
Since you only have four weeks, the ME progression could go like this:
Week 1-2: Build up to singles at 85-95% of your 1rm in DL.
Week 3: No heavier than a single @ 85%.
Week 4: Meet.
thanks for the suggestion
what im doing is not too much different- but no max effort DL day. My friend who is a national champ advised me to stick to pulling triples in the 70-75 percent range and doubles around the 85 percent range
so basically today my “back” day consisted of 9 sets of doubles with a weight that was over 85 percent but not 90 percent. this actually felt very productive—
the other day where i do the triples is my 2nd leg day. (training legs 2x a week because my legs suuuuuuck)
im very interested to see how this will work out as ive really neglected the deadlift over my short time training. ( i always trained it like a fool got injured and had to quit for months at a time, or just neglected it to focus on other stuff)