If you’re a fan of Reddit, you may have seen this thread on finding the best powerlifting program. For example, Allyson Felix used the deadlift to become one of the greatest track and Field Olympic gold medalists. In the three weeks prior to this attempt, I had a baby (less sleep), had a bachelor party and wedding on the opposite coast (less sleep), and had a restless night prior. I honestly think this lift would have been 1000% smoother had I not done that. How did you learn about form? Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger. Allyson Felix Deadlift Programming Results. I am considering switching to nsuns though since so many people seem to have success with it. Light day- Giant set of: Conventional DL up to 3x2 then 4 sumo @75%. On the graph I marked my major de-loads starting on the left side. For those unfamilar with Coan/Phillipi, Here’s a breakdown. Press J to jump to the feed. but you look like how moses would look if he took on barbell training :3, Goal: 510lbs // Previous PR: 475lbs // Bodyweight: 190lbs // Previous Bodyweight: 183lbs. There are over 200 comments here that have lots of feedback on programs to help you choose. Reps never really slowed down, just cardio. Instead of a deload week I went for 385 lol. My Training methodology follows Texas Method as outlined by Justin Lascek from 70s big but using Deadlift, Press and Pull-up. I think if it hadn't been ingrained in me already at that point, it would have been a lot tougher to keep pushing. So I think I took it to its limits, for me. End of program: Male, 6’3”, 262 today, 1RM 545lbs. I strained an erector spinae on the right side, right next to my spine on the ribs but toward the bottom of my rib cage. Or for people to tell /u/WeaponizedSleep to eat more. However, when the workout nears the end, you push harder for just 4 reps. I've mostly been lifting in hypertrophy rep ranges the past few months, then did a block of Sheiko, then most recently a few weeks of my own RPE style setup. https://drive.google.com/drive/folders/0Bw0L3ylP1ih4eE01dHROZzBxb28?usp=sharing. congratulations on all your new prs! The most significant thing I've done in the last 4 weeks is widen my stance slightly to a more natural "shoulder width apart," which has really helped with the hip tightness from the floor. No problem. Now I can only go a day or two without some type of workout before I feel like a piece of shit. I reccommend switching to 3x5 or 3x3. It's been about 3-4 months or so since I've attempted a 1RM. Previous PR: 460 Goal PR: 475 https://instagram.com/p/BXwJXxnANwS/ (Link to video of 475x1 @148bw. And deadlifts the most straight forward! My training for that PR though was quite fun, and I deadlifted at least twice weekly for about 3 months. And you do not have to use heavy weights or even a personal trainer to get results. Damn bro I can relate to everything you posted Haha we seem like we on the same diet and beer plan too. 365x1 -> 405x1 so I at least tied my previous PR from 2 years ago. Beautiful. So just for this reason alone, my numbers could have been better. Tried 3 times and just couldn't get it. takes balls to do this while sick. The numbers first, because I didn't take pictures, this is probably the most interesting part. I hurt my back a few weeks later on an 8RM attempt that I was perhaps too ambitious on. 5. Increased Real Life Lift. Welp, I did not get my 535. Jonnie Candito Deadlift Program – Advanced Powerlifting . If you’d like to write your own review, you can use the comment section at the bottom of the page. I set it up so I had sumo deadlifts as a T1 one day, and block pulls as a T2 the other leg day. I ended June 22 with a TM of 335 and a new conventional PR of 337. I decided to stick to Stronglifts for an entire year, April 4th 2018 to April 2nd 2019, and these are my results. Sumo Deadlift: 2RM increased from 200kg to 220kg, and set multiple rep PRs on the way. Thanks for reading. I'll admit that training recently has been a lot of program hopping and general fuckarounditis. I think it was a little ambitious and I also had no idea how to train for it. I should also note that I maxed out everything today (squat/bench/DL/OHP) and did that all in the span of 2.5 hours, so I was a little bit fatigued from maxing out squats just an hour or so before. Made very little 5x5 progress over the last few months, but it is one of my favorite exercises to do. I love that your death set looks so similar to mine. Section at the bottom of the page day- Giant set of: Conventional DL up to then... Own review, you can use the comment section at the bottom of the page,... 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