So,I train using conjugate and had great success so far.I didn’t deadlift cause I didn’t plan on competing and I just didn’t care about deadlifting
I recently decided to work deadlifts back into my routine.2 main reasons for that
1.I think I can break the Greek junior record in both the 181 and 198 classes
2.My squat was weak and that affected my deadlift form.Now,after adding 70-80 pounds to it and strengthening my core,I don’t feet like my erectors want to jump out of my back after some some moderate singles
The way I have my training set up,on max effort it’s low volume high intensity day.My plan for that day is
Max effort squat variation
Front squat variation for a 3x3
Deadlift single doing a band cycle,which means week 1 straight weight,week 2 some band tension,week 3 more,week 4 deload
Shrugs
High rep good morning or hypers
Ab stuff
Here’s my question
On volume days which would be better?
1
Squat (I letted go of speed work for squats here,I pick something from prilepin’s chart and do)
Front squats 5 sets of 10-20 reps
Deadlift 3 sets of 10-20 reps,week 1 off block,week 2 lower block,week 3 floor,week 4 deload,repeat
Hamstring curls,shrugs,abs
Or
2
Speed pulls (speed work must be done fresh,that’s why I have them here)
Squats(prilepin)
Front squats 5 x 10-20
Good morning 3 x 10-20
Hamstring curls,shrugs,abs
Here’s the pull from the previous workout.Form needs work,so that leans me to option 2
Gotcha - either of those days work well. You are correct in that speed work should be done at full strength. I am preferential to squatting BEFORE any deadlifting as you would always be deadlifting at the end of a meet and thus a little tired anyway. If you plan on competing deadlift only that wouldn’t be an issue. Your form isn’t bad but if you keep your lats/upper back tighter you’ll avoid that little shrug at the top. Was that max? You’ve got more than that in you.
From what I know Greek records are 240 kg 530 lbs/160 kg 350 lbs/245 kg 540 lbs in the 181 weight class for juniors
For the bench,I don’t even care to try
For the other 2 I currently squat 370-380 beltless and just deadlifted 400 lbs after 8 months off of pulling,and have 3 years and 4 months before I turn 24,so I’m pretty confident I can get both
My plan currently is to get the deadlift record by March 2018
The best thing you can do if you want to be competitive is go do a meet ASAP. It will give you the best insight on what it takes to prepare and be successful on meet day. You have several years as a junior and if you make it your mission to smash that record I think you will. How tall are you and what do you weigh now? You should probably be planning to get bigger over those 3 years also.
If I was 6 feet I’d be aiming for 275-308 lbs. Its usually not what guys want to hear but its true. I would wager a fair amount that you would be the tallest guy in your weight class by quite a bit if you were to compete at 181 or 198 even. Of course there are outliers and genetic exceptions that are inordinately strong as thin guys. But if you were one of them you would know it. Nearly every top level powerlifter I have spoken to about weight class selection advocates getting bigger to get stronger. Just a thought.
Although I get what you’re saying,I have no reason too.Chasing those numbers is just an extra motivation to train.I don’t really care all that much about powerlifting.Although I like strength training aesthetics and well being are also concerns of mine and 30 % bf or so would screw both of them over
Nobody is telling you to bulk until you are 30% body fat. That is clinical obesity. You are tall and thin, most high level powerlifters your height are at least 120kg.
I don’t know about “most”, certainly in non-tested divisions there are few noteworthy lifters that aren’t on something but when you look at the IPF there is no incentive to compete there rather than another federation and they are extremely strict when it come to drug testing. Jesse Norris had people show up at his door in the middle of the night before RUM.
Also, 120kg/20% body fat doesn’t sound insane at all. Not everyone has the potential to get that big of course and I’m not saying that you should aim for 120kg, but if your goal is 6’ 180lbs. it sounds like powerlifting is the wrong sport for you, you will just be tall and skinny. I’m 5’9" and weigh 230lbs/105kg and I have never taken steroids, and I’m not 20% body fat either.
I actually don’t disagree with you.Although I think 120 kg is kind of a stretch,181 certainly is not the weight class for me.Short term and with a water cut though it would deserve a shot,if it meant I could break a record
As you see from my name , I love the deadlift lol. It hurts me to see that you don’t take deadlifts seriously ( just kidding). From what I read , I still didn’t know what do you want to give you some advice. Wanna pack some back mass ? You need to do 6+ sets of deads in the 6-20 rep range. Want to gain strength ? You need to deadlift at least twice a week. It’s what worked for many and will work for you. It’s hard to get better at deads by just doing it once a week.
Deadlifts came naturally to me.At 17,after 4 months of training them constistantly(I’m sure I wrote that wrong) I pulled 400,then after 2 months 420 lbs (with a belt on).So they’ll skyrocket,which will probably change my feelings about them
I intend to deadlift twice per week in either case scenario.My question is if I should pull some light singles on the second day or do rep work
I incline more towards speed work,cause
1.Many famous deadlifters had success with it
2.My form needs work
But still,it’d be nice to hear some different inputs
