Pulling From A Deficit

[SFGiantsPBA]

I want to alternate every 4 weeks deadlift speed work with pulling from a deficit as I go 8 weeks on with only weeks 4 and 8 being ME and the rest of the weeks are to work a weakness.

Speed work has been good to me and I use a 60% 1rm for this at this point.

Pulling from a deficit, should this be treated the same as speed work with 60% of 1rm for say 5 x 5 or do I ramp weight up light a ME day but putting a cap on the max like 75% or etc?

I was thinking more or less of going 5 x 5 at 60% but don't want to cut myself short.

Speed work I do 6 x 3 all done at 60% of 1rm.

Of course this will all change when my weakness changes!

[SFGiantsPBA]

Wow 36 veiws and no reply's :wallbash:.

Anyway since it is an assistant move I'll go with about 65ish% for 5x5 in a complete control lift.

[SFGiantsPBA]

Ok keep in mind I altered a 5x5 routine so Mondays are always Speed or Pause Squats, Bench and Deadlifts with assistant work and abs after.

Week 1 Speed Deadlifts @ 60% 6x3
Week 2 Deads of a plate 225x5, 265x5, 305x3, 305x3 which is around 65%, 80%, 90% and 90%
Week 3 Speed Deadlifts @ 60% 6x3
Week 4 ME Deadlifts 225x5, 265x5, 305x3, 355x1 which is around 65%, 80%, 90% and 100%

Repeat cycle if max is not hit.

If max is hit then repeat with weights raised accordingly.

I go 8 weeks on 1 off.

I took Bill Stars Intermediate and twisted it around.

Here is the next 4 weeks as I'm on a off week this week.

Monday

Squat Pauses 5x5

Bench Pauses 5x5

Deadlift

Assistance: 3x12 Seated Calves, 3x8 Preacher Curls & 3x8-12 Abs (No Curls on ME Deadlifts days)

Wednesday

Arnold's 4x5 & 1x3 (I mix these up with Military Press and Push Press)

Hammer Rows 4x5 & 1x3 (I mix these up with T-Bar Rows, V-Bar Rows and High Hammer Rows)

Assistance: 3x Chin- Ups, 3x8 Shrugs & 3x8 Facepulls

Fridays

Squat 4x5 & 1x3

Bench 4x5 & 1x3

Assistance: 3x8 Good Mornings, 3x8 Close Grip Bench, 3x8 Tri Extensions & 3 x Abs

[adelman337]

it could just be me, but I never noticed any strength gains from the Arnold presses. I had much better gains from just BB and DB military presses. Whenever I have pulled from a defect I treated just like any other exercise where I just try to go as heavy as I can, while keeping from good that is. But I am not an expert so IA or some of the other guys may tell you something different.

[SFGiantsPBA]

it could just be me, but I never noticed any strength gains from the Arnold presses. I had much better gains from just BB and DB military presses. Whenever I have pulled from a defect I treated just like any other exercise where I just try to go as heavy as I can, while keeping from good that is. But I am not an expert so IA or some of the other guys may tell you something different. Thanks,

I do Arnold's standing up and turn them into a Arnold Push Press, you will get way more from Arnold's then just DB Presses because of the twist.

I go heavy as hell on Arnold's and is why I stand and use a push press for them.

I'm weak, my Push Press max is 165x3 and my Arnold's are a total of the 2 Dumbbells of 150 x 3 but that will change in the next 4 weeks.

I know I said I go heavy as hell and said I'm weak also but what I lift is heavy as hell for me lol.

[SFGiantsPBA]

Did deficits Monday and all wen well.

Reps & Weight

225x5 DOH
265x5 DOH
305x3 Mixed 90% 1RM
305x3 Mixed 90% 1RM