455x5 465x4 405x8 High Volume Deadlifts Video: youtu.be/KdLZ3NhVI04 This is high volume week on Deadlifts. The goal was to work up to 15 reps in total with 455 and 465 in as few sets as possible. After I got this, I had to do 405 for 6-8 reps and I got all 8 reps with enough left in the tank to get me to do a bonus set of 455 x 2 at the very end. Im not being superstituous or anything like that, but anybody whos been following me for a while will have gotten sick of my complaining of lower back pain for the 18 months that I was injured. So it is only fitting for me to be honest now and tell yall that this was a really REALLY good workout. I felt wonderful and I walked away even after the big bonus set with a LOT left in the tank. What does this mean in practical terms? It means that the next time high volume week rolls around (and that is in 3 weeks) I will push the envelope and do either 455 x 6 or 465 x 5 depending on how I feel. People get a little confused about my training and the general training outlook that Eric Troy has because unlike all the other sell-outs, he doesnt make one type of progression scheme his bible and publish it as a routine. So, to give some of yall a very transparent and detailed look into how I train people under me, Ive included one clip at the end of Dipen doing 405 for 4 reps. He has an absolute max of 475 and a working or relative max of 455. So 405 is very close to 90% of his max. Prior to this 4 week cycle, his workload capacity was 405 for 2 reps for 1-2 sets. Because of Erics consolidation cycle, hes been able to increase his work capacity to 405 x 3 for 7 sets! This is insane growth in strength! I think Eric Troys 4 Week Strength Consolidation Cycle should be thrown in after a big PR. It can be used on any lift you are focusing on for maximal strength and for those of you interested, check out the protocol: gustrength/training:strength-consolidation Back to my workout: Im very pleased with the outcome. If things go as planned, I should be ready for a jump in volume after 3 weeks. I dont pretend that having a 525 Deadlift is world class but for me, this is as close to my genetic potential as I will ever be - this is what I think. So, given that, experiencing an opportunity to improve my work capacity is really exciting. Deadlifts: 455 x 5 465 x 4 465 x 2 455 x 4 405 x 8 455 x 2
Posted on: Fri, 07 Nov 2014 22:29:37 +0000
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