Hello Clint, I would like some input on my training as well as on my deadlift form. I have been following your training logs, and I have started to grow my beard so that one day I can join the ranks of the "Bicep Nation!" It seems like you are the go to guy for the deadlift, so any tips would be appreciated. My training consists of a mixture of 5/3/1 and Strongman. I switch the weeks around and train 3/5/1 and go for rep PRs on the third and first weeks, and I just get the required reps on the fifth week. I will then do some heavy singles. I feel that my deadlift is struggling, and I want to focus on it. Like I said, I use the 5/3/1 template for Squat, DL, Axle C &P, Log press, and Bench. My training looks like this: Tuesday Bench: 5/3/1 Dips: 3 x 20 (bodyweight) BB rows: 3 x 10 ~225 pounds Shrugs: 3 x 20 ~315 pounds (hex bar) Abs Thursday Squat: 5/3/1 Box squat with chains: 50-60% training max with 80 pounds of chains Speed DL: 50-60% with 40 pounds of chains and 90 pounds of bands. Log C & P (strict press): 5/3/1 Abs Sunday DL: 5/3/1 Speed DL with Chains and bands: 50-60% with 40 pounds of chains and 90 pounds of bands. Dimel DL: 2 x 20 185 pounds Axle C&P (strict press): 5/3/1 Any combo of Atlas stones, sand bag carries, H-Stone carry, farmer's carry, etc. (It all depends on the weather. Living in the North limits things in the winter). Like I said, I would like to really improve my deadlift as that seems to give me trouble in my Strongman events. I feel that I am pretty good at the Atlas stones. I can load my 335-pound stone to a 48-inch platform (I need to build a bigger one now), and my overhead press seems to be going up steadily with all the Axle and Log training that I have been doing. Here is a link to my latest deadlift training: What else can I be doing to help my deadlift as far as technique or assistance? Thanks for any advice you can give, Eric PS. I don't train biceps.
Hey Eric,
Tuesday:
Do you really feel that 20-rep dips are doing to do anything for your bench?
Shrugs?
Thursday:
Normally I take my Training Max, find my percentages from that number, then subtract the tension/weight of my bands/chains to see what I should be training with for that day.
Speed Deads: Don't be afraid to work in the 40-50% bar weight on these plus bands/chains.
Deadlifts:
Same method as with the Box Squat on finding your training weights. This could easily be your answer!
Dimels: If sets of 20 is not doing it for you, I would rotate 1 set of 20, 2 sets of 10, and 3 sets of 5 through your training programming.
After watching your video, I'd suggest a few things:
- Work hard on the Dimels. You should be able to do sets of 10 PROPERLY with 225 pounds.
- Work on your arch at the beginning of the lift.
- You need stronger abs to get the bar off the floor better on your first rep AND to maintain your arch.
- Never touch and go... it has little to no transfer over to a big single pull.
Love your gym,
Clint Darden
