Doug's Smolov Log - Page 13 - Health and Fitness Forum

Probably. But to let my elbow heal I really do need 3-4 weeks of no low bar or front squatting. An injury is really just an opportunity to work on something you've been neglecting, which for me is my deadlift. For awhile squat progress drove my deadlift progress, but I think if I want to pull 500 any time soon I'm going to need to do some deadlift specific work. On that note:

	Speed Deadlifts vs Bands	5/3/1 Deficit Deadlifts	Rack Pulls	Good Mornings
Workout 1	8x2x90kg		5x5x150kg
Workout 2		5+x155kg		3x10x60kg
Workout 3	6x2x100kg		3x3x160kg
Workout 4		3+x165kg		3x6x70kg
Workout 5	8x2x110kg		8x3x170kg
Workout 6		1+x175kg		5x8x80kg
Deload
Deload
Test Max

Workouts will be 3-5 days apart. I wrote this after reading a bunch of deadlift articles by Cressey and Louie, and I feel like it incorporates the general principles they preach.

I might as well take advantage of not squatting.

Last edited by Doug Funnie II; 11-09-2011 at 09:26 AM.

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11-09-2011 , 11:11 PM

#303

kidcolin

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is there a SSB there? Those rule. I

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11-09-2011 , 11:59 PM

#304

<3_Tha_Grind

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I assume the Louie influence means you'll be doing a good amount of 'special exercises'?

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11-10-2011 , 09:22 AM

#305

Doug Funnie II

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Quote:

Originally Posted by kidcolin

is there a SSB there? Those rule. I

Unfortunately no. We don't have any cool bars. We might be the only legit college weightroom in the country without a trap bar.

Quote:

Originally Posted by <3_Tha_Grind

I assume the Louie influence means you'll be doing a good amount of 'special exercises'?

The volume is pretty high already, I think heavy singles of buttock injections might push me into the realm of overtraining.

Also taking steroids to deadlift 500 lbs is pretty lame, imo. Though I'd snap call to bench 315, and realistically probably 275.

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11-10-2011 , 01:43 PM

#306

<3_Tha_Grind

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I just mean doing a bunch of low back + ab work.

It doesn't even necessarily have to be on either of your deadlift days. Could just start out by adding an extra day where all you do are 4-5 sets of back extensions and 6-8 sets of abs, see how you react and then go from there.

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11-10-2011 , 02:55 PM

#307

Doug Funnie II

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You think I need more lower back work? The even workout days are pretty low back heavy.

It's actually funny you bring it up, I've been thinking of getting a 45 degree back extension chair for my house. GTG ring pullups, pushups, dips, and back extensions for the win?

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11-10-2011 , 03:23 PM

#308

kidcolin

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Plus the added benefit of lay people thinking it's some perverted sex chair.

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11-10-2011 , 03:44 PM

#309

Doug Funnie II

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Why can't it be both?

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11-10-2011 , 09:49 PM

#310

Doug Funnie II

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11-10

Speed Pulls- 154x3x2, 240x3, 285x2x8 (allegedly, 90kgs against orange short bands)
Rack Pulls- 331x5x5
Swiss Ball Situps- 40x2
Pallor Presses- 10x2

Never done speed pulls or rack pulls for real before. Form check vids coming.

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11-10-2011 , 10:18 PM

#311

Doug Funnie II

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Speed Pulls
Rack Pulls

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11-10-2011 , 10:29 PM

#312

kidcolin

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not totally sure as I haven't racked pulled much, but I think you want to be a bit more over the bar. But I dunno. go check the Rip vid on SS about it.

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11-10-2011 , 11:56 PM

#313

cha59

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The speed pulls - its probably hard to do this with the bands, but try to lock out all the way by getting your legs straight at the knees and squeezing your butt cheeks together at the top for a second or so.

*nit alert* - The rack pulls are actually block pulls. They're basically, but not completely similar. fwiw, I prefer block pulls.

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11-11-2011 , 01:31 AM

#314

milesdyson

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how are they different in any meaningful way?

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11-11-2011 , 08:21 AM

#315

Doug Funnie II

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Block pulls have to be tons better for the bar, which is probably a big consideration for Cha. Also not that it matters much at 150kgs, but maybe the bar flex as you break the bar from whatever it is sitting on feels the same in a block pull and a regular deadlift, but is slightly different in a rack pull.

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11-11-2011 , 11:08 AM

#316

milesdyson

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bar bend will be the same when the bar starts moving. i agree with them being better for the bar, but i read his post as implying there's a difference for the lifter.

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11-11-2011 , 11:44 AM

#317

Doug Funnie II

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Once the bar has broken the ground the flex is the same. I do not believe the flex is the same when it is stationary and you are struggling to move it though, due to the fact that the bar would be slightly "preflexed" in the rack. It's got to be super negligible unless you're in a very narrow rack though.

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11-11-2011 , 01:54 PM

#318

milesdyson

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it's not the same. but you aren't lifting the whole weight of the bar until it is off the supports. getting the bar on the blocks to the same curvature as the bar in a rack requires a pretty meaningless percentage of the load required to actually lift the bar.

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11-11-2011 , 02:11 PM

#319

cha59

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The bar feels a little different when the weight is enough to make it bend a little.

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11-11-2011 , 06:27 PM

#320

milesdyson

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when you apply like a quarter of the load needed to get the bar moving, the bar on blocks is also bent a little. i am just nitting your nit (it is a pretty huge nit imo).

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11-12-2011 , 01:21 AM

#321

cha59

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It feels different - it is noticeable to me.

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11-13-2011 , 09:47 AM

#322

KRS ONE

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This is a pretty good question actually. I've never really though about it. I generally do rack pulls at my gym but I did some pulls off the box the other day but about 60-70kgs lighter than my max so I dont really remember any huge differences.

The initial flex would be my answer to but I generally try pull that out of the bar before I start lifting anyway so i'm not sure how much difference that actually makes.