Yesterday was a healthy day. Did a hard hours run in the morning and then for the first time in many, had a good deadlift workout. I have decided to depart from the 5/3/1 method for deadlifts. It's still a great all around program, but my deads have been stalled for a while so I wanna try something different. I've decided to do Andy Bolton's 16 week cycle. In case you're wondering, Andy Bolton is the first guy to ever pull over 1000lbs in competition. So I figure the dude knows how to get a monster deadlift. The template mostly consists of a lot of heavy rack pulls from just below the knee and speed deads from the ground. I've often wondered if I'm stalled because I have no explosive power off the floor. Hopefully, this will prove me correct. I want to try to journal this progression as well as possible. I could be really interesting if I'm pulling over 550 by this winter.
Rack pulls (from just below the knee)
135 x 10
225 x 8
315 x 5
405 x 5
455 x 3
475 x 3 x 3
Speed pulls from the floor
245 x 3 x 3 ( these sucked worse than I expected. shows how terribly slow I pull)
Pullups
BW 10, 5, 6, 5, 5
Side bends
65lbs x 10 x 3
Tire flip
1 x 10
shower
gorge on grilled meat!
2 comments:
That's funny that the speedy pulls were the hard bit of the workout. The 3 of 3 with 475--just below the knee, or otherwise--sounds kinda hellish. Very nice work.
Will test the grip for sure.
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