Ask Sgt Rock..........

[Sgt Rock]

AT EASE!

Def the lower version bro! Try a max triple, then a max single, same workout. Next time bust the max single first with PR weight, then pr the max triple.

GMs next week

Next week repeat with the triple first etc...

Once every few months do the higher pin for huge weights, enjoy!

Semper Fi

[Thrawn]

Thanks, big man.
I was a bit worried the lower position might be a bit too low (close to a normal deadlift), but i guess i was mistaken about that. I will alter this in my routine.

Too bad you are not gonna be at the FIBO in Essen. I was looking forward to meeting you there and seeing you lift some slag metal.

Thanks for your time,
Much respect, Thrawn

[Sgt Rock]

I wish I were going to my brother! Make sure you go see my boy THE LAD as he will be there, and is a close, personal friend of mine!

Semper Fi

[Maharg]

Rock, I have a small problem. I have been deadlifting for a long time now, 3 out the 4 years i have been lifting, but my dead lift is one of my weakest area's. I don't train it as a powerlifter, more as a bodybuilder, but i want it to be a strong area too. My problem is, for the last couple months, i have been stuck at 405x3 as the heaviest i can go. My biggest problem is I can't get it off the floor, once i get it up about 6 inches, it is clean as glass. Got any tips for helping the off the floor area?

[Sgt Rock]

Sure bro. Low box squats, heavy gms, and especially pulling off a 3 inch box, dead stop reps, 3 reps per set.

Semper Fi

[king1]

I am about to enter my first powerlifting meet and need some advice on peaking for it. It is a bench/dead meet and i dont really know anywhere else to go for advice on this sort of thing so hopefully you can help out. Im 18, will be lifting in the 181-220 class (its my colleges first meet ever so its a huge class) my current deadlift max is 455, and my bench is 285. I am in the 3rd week of a sheiko program for the three lifts, heres a link to the program
http://www.elitefts.com/documents/Sheiko29.htm
If i cant find any other advice i was planning on running the sheiko 5 week competition program which would take me up to the meet exactly. http://www.elitefts.com/sheiko/5_week_comp_cycle.htm

Since this is my first meet i really dont know how to go about getting ready for it, and since i am not going to be squatting in competition im not sure if i should even be training it as if i was going to squatting in the comp. If you can help me out that would be awesome, and if not please point me in the right direction for some advice.

[Sgt Rock]

I am not a huge advocate of the program, especially for a beginner. Read the logs in Elite FS and you will see none of them follow it, they do more of a westside type template, or periodization, which I reccomend over Sheiko.

Semper Fi

[Angst]

What's up Sgt. Rock, I have a question about training. My goal is overall size and strength. I remember a while back you said one can either train long or train hard, but not both.
If I want to focus on compound movements and do 10-12 total sets per bodypart, is 6-8 sets of squat/deads/barbell row/bench/military press too much

[zanderfever]

Hey, Rock. I have a question. I would like to compete in powerlifting, but I have a herniated disc in my thoracic spine. I am able to deadlift and bench, but squats I am very limited. Do you know of a way that I could only compete in the dead and bench? I would be competing as a teen in the NY area, if that helps in anyway.

[Wild Cat]

Hey Sgt Rock:

This may sound like a stupid question but I have to ask it: What's a straight back? Is it different for everybody? The spine surely isn't straight in shape, is a straight back a flexed lower back or is it an effort to relax the lower back and par it up straight as best you can with the upper back.

I ask this question because I can sumo Dead lift 400+ but can barely get 2 plates aside with a conventional traditional stance. I know I have the back strength to do it I'm pound for pound of the strongest guys in my gym and though I'm a little guy I constantly am asked if I'm competing and look about 190 pounds at 165. I just find I can't find a comfortable starting position I always feel out of shape before beginning.

If I flex my lower back I get a strain in my lower back although there's no break or bend. And if I relax my back and keep it more neutral I find I crack in the middle like a hard cookie. Am I missing an important piece of the puzzle, or am I just weak in the core. FYI I squat 405 for a single and can front squat 275 for a triple on a good day. I have a feeling the problem is more performance than core related. I know it's hard to evaluate someone's performance without a demenstration of performance but I'd appreciate any tidbits you have.

-Wild Cat

[Sgt Rock]

What's up Sgt. Rock, I have a question about training. My goal is overall size and strength. I remember a while back you said one can either train long or train hard, but not both.
If I want to focus on compound movements and do 10-12 total sets per bodypart, is 6-8 sets of squat/deads/barbell row/bench/military press too much

It depends on intensity bro, as a rule..I would say 9 sets for big bodyparts 6 for small with high intensity, its hard to generalize.

Semper Fi

[Sgt Rock]

Hey, Rock. I have a question. I would like to compete in powerlifting, but I have a herniated disc in my thoracic spine. I am able to deadlift and bench, but squats I am very limited. Do you know of a way that I could only compete in the dead and bench? I would be competing as a teen in the NY area, if that helps in anyway.

There are SEVERAL push pull meets around bro, go find em!

Semper Fi

[Sgt Rock]

Hey Sgt Rock:

This may sound like a stupid question but I have to ask it: What's a straight back? Is it different for everybody? The spine surely isn't straight in shape, is a straight back a flexed lower back or is it an effort to relax the lower back and par it up straight as best you can with the upper back.

I ask this question because I can sumo Dead lift 400+ but can barely get 2 plates aside with a conventional traditional stance. I know I have the back strength to do it I'm pound for pound of the strongest guys in my gym and though I'm a little guy I constantly am asked if I'm competing and look about 190 pounds at 165. I just find I can't find a comfortable starting position I always feel out of shape before beginning.

If I flex my lower back I get a strain in my lower back although there's no break or bend. And if I relax my back and keep it more neutral I find I crack in the middle like a hard cookie. Am I missing an important piece of the puzzle, or am I just weak in the core. FYI I squat 405 for a single and can front squat 275 for a triple on a good day. I have a feeling the problem is more performance than core related. I know it's hard to evaluate someone's performance without a demenstration of performance but I'd appreciate any tidbits you have.

-Wild Cat


I need you to get me a video from the side so I can view it. Wear the belt tight, work on ab and low back strength directly.

Semper Fi

[Iron 3]

Hi Sgt.
I was wondering how to start doing rack pulls. Should I warm up by doing regular off the floor deads and then move on to rack pulls when I'm warm or just pyramid up on rack pulls?

Thanks.

[zanderfever]

There are SEVERAL push pull meets around bro, go find em!

Semper Fi

Thank you, Rock. I'll keep my eye out for them.

[ionacht]

Hi Sgt Rock,
I was wondering what your opinion was on deads with reverse bands as opposed to rack pulls. I know you generally insist on below the knee for rack pulls. I saw video clips of The Lad using bands from the top of the sqaut cage down to the bar and was wondering if that might work better from a form perspective than rack pulls, given that the pull from the bands quit at knee level.

[Sgt Rock]

Hi Sgt.
I was wondering how to start doing rack pulls. Should I warm up by doing regular off the floor deads and then move on to rack pulls when I'm warm or just pyramid up on rack pulls?

Thanks.

Do one medium heavy warmup, then get after it!

Semper Fi

[Sgt Rock]

Hi Sgt Rock,
I was wondering what your opinion was on deads with reverse bands as opposed to rack pulls. I know you generally insist on below the knee for rack pulls. I saw video clips of The Lad using bands from the top of the sqaut cage down to the bar and was wondering if that might work better from a form perspective than rack pulls, given that the pull from the bands quit at knee level.

My suggestion is to get two pieces of wood, 4-5 inches, and put the weight on top of the wood and pull. This allows a truer pull as the bar will flex. Rev bands are also good, but keep in mind the bands stabilize the weight a bit. Use both methods.

Semper Fi

[Thrawn]

Hey Sgt Rock! Just wanted to give you some positive feedback.
I took your advice about the rackpulls and lowered the safety bars one notch further down. Was more difficult at first ofcourse. So it forced me to improve form also. But i have improved my rackpulls from 140 to 170kg (310 to 377lbs). It also helped me strengthen my back, thus increasing my deadlift with 20lbs also. And that was not a REAL max yet, i will try that at my meet.
Much appreciated, hope i can return the favor once (however unlikely that is)

Thrawn

[AnabolicMass02]

Over 12 months of training, my right peck has not responded as well as my left peck. Now that I have shredded to 7% bf, there is a noticeable difference in size and development. I do a lot of dumbbell work in my routines. How can I help my right peck catch up and keep both pecks big and even?

[Sgt Rock]

Hey Sgt Rock! Just wanted to give you some positive feedback.
I took your advice about the rackpulls and lowered the safety bars one notch further down. Was more difficult at first ofcourse. So it forced me to improve form also. But i have improved my rackpulls from 140 to 170kg (310 to 377lbs). It also helped me strengthen my back, thus increasing my deadlift with 20lbs also. And that was not a REAL max yet, i will try that at my meet.
Much appreciated, hope i can return the favor once (however unlikely that is)

Thrawn

Bro you already returned the favor...by taking the time to thank me and to post it up for all to see so that it may help them as well! Keep pulling my brother!!

Semper Fi

[Sgt Rock]

Over 12 months of training, my right peck has not responded as well as my left peck. Now that I have shredded to 7% bf, there is a noticeable difference in size and development. I do a lot of dumbbell work in my routines. How can I help my right peck catch up and keep both pecks big and even?

Bro did you have any injury to your pec or shoulder area? Stay with the db work, for delts and chest. Add in some pec dec work as well, and dont shy away from the Hammer Strength machines, if you do bench do it AFTER all of the other chest work, and start light and keep the bar even.

Semper Fi

[DHBAKER15]

I have a question about deadlifting with a trap bar. Two days ago i was at school maxing out on squat and deadlift for football. I hit a PR on squat, i went from 300 to 365 @175. Well i usually deadlift with a regular olympic bar, but everyone was using a trap bar. My goal was 400, but i did that no problem, so we kept adding more and more. I did 475, with no problem, so they jumped straight to 500 even. I was real hyped up and so i hit a PR of 500 @ 175, afterwards i felt lightheaded. My question is, i hit 500 with a trap bar, what can i expect to get with a regular bar? Should i continue to train with a trap bar to add strength, beacause of the extra weight? Thanks.

[Firzen]

What's Sgt, do you know how to make the veins of the arms pop out? Any good excercises? I've noticed that when I'm doing bench press, incline press or hammer curls the vein (the one that goes all the way up) in my left arm pops out but not the one in my right arm and I want both veins to pop out. So how do I make the veins in my arms pop out? By the way, I'm already taking NO(plasmajet).

Hope you can help, Thanks!

[TunnelVision338]

Yo Sgt. Rock, what are your numbers for squat and bench?

[Sgt Rock]

I have a question about deadlifting with a trap bar. Two days ago i was at school maxing out on squat and deadlift for football. I hit a PR on squat, i went from 300 to 365 @175. Well i usually deadlift with a regular olympic bar, but everyone was using a trap bar. My goal was 400, but i did that no problem, so we kept adding more and more. I did 475, with no problem, so they jumped straight to 500 even. I was real hyped up and so i hit a PR of 500 @ 175, afterwards i felt lightheaded. My question is, i hit 500 with a trap bar, what can i expect to get with a regular bar? Should i continue to train with a trap bar to add strength, beacause of the extra weight? Thanks.

Bro, the trap bar is a great piece of gear. Interesting fact...the inventor is a Mr. Gerard. He actually contacted me and used my old dl routine, tweaked a bit, with his trap bar and I gave him permission to give it to the users of the bar, a great person and super helpful person. The bar is great, but does not replace the DL by any means. The DL is superior for building the back etc, so if you like both, alternate each week between the two and you will get good results! As far as carryover goes, it varies WIDELY between each lifter. I have never maxed out on it but don't feel I can do as much on it as a regular pull, where some can pull more, its a huge variable.

Semper Fi

[Sgt Rock]

What's Sgt, do you know how to make the veins of the arms pop out? Any good excercises? I've noticed that when I'm doing bench press, incline press or hammer curls the vein (the one that goes all the way up) in my left arm pops out but not the one in my right arm and I want both veins to pop out. So how do I make the veins in my arms pop out? By the way, I'm already taking NO(plasmajet).

Hope you can help, Thanks!

Bro,
For pump, carb intake certainly matters, but what matters most is LEANNESS AND GENES. If you want a killer pump, do drop sets, do a set of 12-15 to failure, then drop the weight around 50 percent and squeeze out another max set....that will do it! Simple carbs before and during the workout will help as well. So will a session in the tanning bed.

Semper Fi

[Sgt Rock]

Yo Sgt. Rock, what are your numbers for squat and bench?

Ahh....the question always comes up! My best bench before I tore my pecs was 425x2. On the squat I did a 605 with belt only and a 555x1 on a below parallel box, belt only complete three second pause, 755 with briefs and knee wraps, and an 835x2 a few inches high with canvas, briefs, wraps and the whole arsenal. While training for a big squat a few years back I tore my pec and never got to get to the meet and put up a bit number.
Due to injuries I dont push either lift anymore.

Semper Fi

[sly06]

Thanks for the advice Sgt Rock. I really appreciate it. Is there a way to do SLDL without using to much of the lower back? I am just curious. Thanks.

[Sgt Rock]

Thanks for the advice Sgt Rock. I really appreciate it. Is there a way to do SLDL without using to much of the lower back? I am just curious. Thanks.

No way bro! Thats the whole point of the movement!!

Semper Fi

[zanderfever]

Ahh....the question always comes up! My best bench before I tore my pecs was 425x2. On the squat I did a 605 with belt only and a 555x1 on a below parallel box, belt only complete three second pause, 755 with briefs and knee wraps, and an 835x2 a few inches high with canvas, briefs, wraps and the whole arsenal. While training for a big squat a few years back I tore my pec and never got to get to the meet and put up a bit number.
Due to injuries I dont push either lift anymore.

Semper Fi

How'd you tear a pec doing a Squat?

Also, i've recently starting doing Sumo Deadlifts. Do you have any generic guidelines to share with me so that I don't screw myself up? I think i'm doing alright, but I want to make srue. I have no troulbe keeping my back straight, I hold the bar with an alternating grip about a foot apart, and have my feet pointing out, with a stance thats twice as wide as shoulder width apart. Is this good?

[Sgt Rock]

Bro I tore my pec benching, re read the post. Your form sounds good for sumo, I would need a video to give solid advice.

Semper Fi

[Sgt Rock]

I just spent a good amount of time going over my dl logs from years past. I came up with some things that worked for me consistently, and some that I have gotten away from that I will revert back to:

1. To be good at the deadlift you must...well....deadlift!

2. You cannot deadlift too often. My best cycles came when I pulled around every other week, but for some reason I got away from that

3. Periodization works!! Despite the nay sayers, it was good enough for Eddy, Kirk, Lamar and thousands of other old schoolers that numbers still stand as all time bests

4. You must factor in heavy squats into what your dl loads should be

5. The reverse hyper is a GREAT piece of gear

6. Bent rows, block pulls and racks, along with GMS are all top DL assistance moves

7. Your last heavy pull should be at least 12-14 days out from the show

8. Practice how you compete! In other words, PRACTICE IN YOUR DL GEAR JUST AS YOU WOULD A BENCH SHIRT! 4-6 workouts each cycle!! The Inzer Fusion is TOP conventional suit right now, with velcro straps.

9. Bands are great for speed training!!

10. Never stop seeking advice from great pullers!

Those are ten of the things I learned. Anyone care to share their list?

Semper Fi

NOTE: FEEL FREE TO PUT THIS IN ANY OTHER PLACE IN THE FORUM AS WELL

[Matt Dickerson]

I just spent a good amount of time going over my dl logs from years past. I came up with some things that worked for me consistently, and some that I have gotten away from that I will revert back to:

1. To be good at the deadlift you must...well....deadlift!

2. You cannot deadlift too often. My best cycles came when I pulled around every other week, but for some reason I got away from that

3. Periodization works!! Despite the nay sayers, it was good enough for Eddy, Kirk, Lamar and thousands of other old schoolers that numbers still stand as all time bests

4. You must factor in heavy squats into what your dl loads should be

5. The reverse hyper is a GREAT piece of gear

6. Bent rows, block pulls and racks, along with GMS are all top DL assistance moves

7. Your last heavy pull should be at least 12-14 days out from the show

8. Practice how you compete! In other words, PRACTICE IN YOUR DL GEAR JUST AS YOU WOULD A BENCH SHIRT! 4-6 workouts each cycle!! The Inzer Fusion is TOP conventional suit right now, with velcro straps.

9. Bands are great for speed training!!

10. Never stop seeking advice from great pullers!

Those are ten of the things I learned. Anyone care to share their list?

Semper Fi

NOTE: FEEL FREE TO PUT THIS IN ANY OTHER PLACE IN THE FORUM AS WELL


You might have said these before, but what has brought my conventional deadlift up 30 pounds in the last 2 months has been:

Pulling Stiff leg deadlifts for 5 rep max off a 4 inch platform once to two times per month and draggin a heavy sled once per week. The heavy sled dragging seems to hit the glutes and hamstrings in a way that the barbells might not hit.

[zanderfever]

Bro I tore my pec benching, re read the post. Your form sounds good for sumo, I would need a video to give solid advice.

Semper Fi

I just spent a good amount of time going over my dl logs from years past. I came up with some things that worked for me consistently, and some that I have gotten away from that I will revert back to:

1. To be good at the deadlift you must...well....deadlift!

2. You cannot deadlift too often. My best cycles came when I pulled around every other week, but for some reason I got away from that

3. Periodization works!! Despite the nay sayers, it was good enough for Eddy, Kirk, Lamar and thousands of other old schoolers that numbers still stand as all time bests

4. You must factor in heavy squats into what your dl loads should be

5. The reverse hyper is a GREAT piece of gear

6. Bent rows, block pulls and racks, along with GMS are all top DL assistance moves

7. Your last heavy pull should be at least 12-14 days out from the show

8. Practice how you compete! In other words, PRACTICE IN YOUR DL GEAR JUST AS YOU WOULD A BENCH SHIRT! 4-6 workouts each cycle!! The Inzer Fusion is TOP conventional suit right now, with velcro straps.

9. Bands are great for speed training!!

10. Never stop seeking advice from great pullers!

Those are ten of the things I learned. Anyone care to share their list?

Semper Fi

NOTE: FEEL FREE TO PUT THIS IN ANY OTHER PLACE IN THE FORUM AS WELL

Thank you, I'll post that in my journey so that others may see.

[Thrawn]

I feel a bit too green still actually, but here are some things that have worked for increasing my deadlift:

1 Listen to your peers. If they have a good injury free record and lift HUGE, at least SOME things they are doing must be right and you can benefit from it too
2 Deadlift. Do it, have it on vid and let it be judged by more experienced lifters. Do not FEAR their tips and points; they are given to HELP you improve. It does not always work for everyone, but the least you can do (i think) is try those pointers out.
3 SLDL of a platform, agreeing with Matt here. Platform i use is 20cm/7.8inches. A bit higher then most, but it works for me
4 Rackpulls. I started AT knee level (to get form and position right) and as i got more confident i lowered the safety to about 3 inches below knee level
5 One of the most important in my book: keep your speed up in your deadlifts. I have gotten better not by putting more weight on it as soon as i could, but upping the speed. Getting more explosive has gotten me more progress that i could hope for

6 Never stop listening to our valued experts here (to name a few: Sgt Rock, The Lad, Matt Dickerson, J-Rock) The further you progress, the more questions you will get =)

Just my 2 cents, for what its worth.

[Pokoritel]

Hey Sgt.Rock,

I saw your deadlift videos from the cage and it SEEMED like your stance was less then shoulder width with your toes pointing slightly out. Is that right??

[Sgt Rock]

Yes narrow stance, toes out, a bit like Anello and Gant only not to that extreme. That is how I feel comfortable and keeps less stress on my injuries, it works for me as that is def my preferred conv stance.

Semper Fi

[sly06]

I got a question on deadlift. I know doing it will put pressure on your lower back. Is there a stance that will lessen the pressure. I have done Sumo, and shoulder width apart. I am just wondering. Thanks Sgt Rock.

[Pokoritel]

Yes narrow stance, toes out, a bit like Anello and Gant only not to that extreme. That is how I feel comfortable and keeps less stress on my injuries, it works for me as that is def my preferred conv stance.

Semper Fi

Thanks for answering my question. By the way Sgt.Rock what or who is Anello and Gant? Sorry I have no idea.

[prowrestler]

hey, i was wondering if you think fast pace 1 mnute sprints on an incline would be good assistance work for deads and squats.

i tried it today and it killed my hamstrings badly! i do it try and get more fast twitch dominant. for explosvive reasoning, do you think im one to something? i also did jump box squats with a kettle bell for form and explosivness today too.

[Sgt Rock]

Vince Anello pulled 821 at 198, Gant is the best dler of all time 639 at 123 and 683 at 132. Incline sprints are great, but for assistance work for the Squat and Dl nothing beats heavy ab work, and heavy GMS and SLDL, also reverse hypers or 45 degree back raises.

Semper Fi

[prowrestler]

Vince Anello pulled 821 at 198, Gant is the best dler of all time 639 at 123 and 683 at 132. Incline sprints are great, but for assistance work for the Squat and Dl nothing beats heavy ab work, and heavy GMS and SLDL, also reverse hypers or 45 degree back raises.

Semper Fi

thanks, i started doing heavy ab work. never trained abs before really since 3 years now. gonna see how it turns out.

[Matt Dickerson]

Hey Sarge,

I need some input here if you have the time. I did a meet this weekend and bombed on the deadlift due to technicalities on all 3 attempts. They said I didn't pull shoulders back or whatnot. I don't really understand since I haven't been called on it in other meets.

Here is my last attempt: http://www.youtube.com/watch?v=9_jxQDZl5yQ

What do you think I could do better here? Should I lean backwards more or something. I am just not getting something here and need to fix this.

Thanks for your time.

[brandona]

Hey Sarge,

I need some input here if you have the time. I did a meet this weekend and bombed on the deadlift due to technicalities on all 3 attempts. They said I didn't pull shoulders back or whatnot. I don't really understand since I haven't been called on it in other meets.

Here is my last attempt: http://www.youtube.com/watch?v=9_jxQDZl5yQ

What do you think I could do better here? Should I lean backwards more or something. I am just not getting something here and need to fix this.

Thanks for your time.


I know this is for Rock, but here is what I saw....Looks like you may have hitched a bit right before lock out...and it looks like you did not stand up all the way straight, so maybe that is what you got called on. I try to throw my head and sholders back and hips foward at the top. Sucks bro, that looked super easy for ya...

-B

[Sgt Rock]

Hey Sarge,

I need some input here if you have the time. I did a meet this weekend and bombed on the deadlift due to technicalities on all 3 attempts. They said I didn't pull shoulders back or whatnot. I don't really understand since I haven't been called on it in other meets.

Here is my last attempt: http://www.youtube.com/watch?v=9_jxQDZl5yQ

What do you think I could do better here? Should I lean backwards more or something. I am just not getting something here and need to fix this.

Thanks for your time.

Wow bro it was VERY close. All you had to do is FORCE THE HIPS THROUGH...imagine if you had your FAV porn star in front of you....FORCE THE HIPS forward brother, your RIGHT there. Was your suit EXTREMELY tight? Get plenty of work with your gear on and then force the hips through at the top, I do not think its a strength issue but a technique issue, which can be fixed quickly.

Semper Fi

[Matt Dickerson]

I know this is for Rock, but here is what I saw....Looks like you may have hitched a bit right before lock out...and it looks like you did not stand up all the way straight, so maybe that is what you got called on. I try to throw my head and sholders back and hips foward at the top. Sucks bro, that looked super easy for ya...

-B

Wow bro it was VERY close. All you had to do is FORCE THE HIPS THROUGH...imagine if you had your FAV porn star in front of you....FORCE THE HIPS forward brother, your RIGHT there. Was your suit EXTREMELY tight? Get plenty of work with your gear on and then force the hips through at the top, I do not think its a strength issue but a technique issue, which can be fixed quickly.

Semper Fi

Thanks guys. So even though visually it looks like shoulders it is actually more of pushing the hips through. This makes a lot of sense. I like the porn star analogy too, lol.

[brandona]

Matt,
I am not sure if it is the all black, but it just looks like you are still bent at the waist in the vid...when you drop the weight, you can see that you were all the way up...(when you compare the two)...That is what gets shouted at me the most in the gym..HIPS!!!!

-B

[Thrawn]

Just have to say it. The forvm at its best here. Experienced lifters not shy to ask questions and getting straight and to the point answers and pointers. And all the while us less experienced lifters can lurk around and learn also.
Man, i am so proud to be a part of this.

[TunnelVision338]

Yo Sarge, what are some exercises that help you at the bottom portion off the floor? I know pulling against mini's and working on speed will help, but what about some quad oriented movements like Olympic squats and walking lunges? Thanks alot

[Thrawn]

Yo Sarge, what are some exercises that help you at the bottom portion off the floor? I know pulling against mini's and working on speed will help, but what about some quad oriented movements like Olympic squats and walking lunges? Thanks alot

I know this one is for Sgt Rock, try pulling of a small platform. That will really increase your strength in the bottom part of the lift.
Not trying to hijack, Sgt Rock. I actually think you are gonna recommend the same =)

[Sgt Rock]

YUP EXACTLY! PUlling from a deficit, around 3 inches is top in my book. Also low box squats and plenty of ab and low back work direct.

Semper Fi

[Thrawn]

YUP EXACTLY! PUlling from a deficit, around 3 inches is top in my book. Also low box squats and plenty of ab and low back work direct.

Semper Fi

Well, then its your credit, Sgt Rock. Just spreading the knowledge i gain from guys like you, The Lad, Matt Dickerson etc. You are all mentors in my book and you all try to bring us to the next level. You best believe i am taking notes all the time. I could apply my gathered knowledge right here.
Its all about helping eachother out. I LOVE this game and forvm.
Learning all the time,
Thrawn

[flappysr]

NOT A QUESTION. Just wanting to Thank SGT. Rock. For, his passing on his knowledge of the DeadLift. I, currently use the Stiffleg-DeadLift program. And, also pull every week, leading up to a contest. Just competed in WABDL ® - TEXAS STATE BENCH PRESS AND DEAD LIFT CHAMPIONSHIPS. Held in Humble , Tx at the Humble Civic Center. Had 4 great pulls. Opener 518lbs. 2nd 551lbs. 3rd 562lbs and a fourth of 575.2 lbs for a WABDL Texas State Record in the Master 40-46/Law/Fire Open @ 181lbs. Lots of Great DeadLifters here in Texas. The teenage Phenom(A.J.MANJUM-18) was here DeadLifting also(633.7) @ 181lbs. he's looking to hit 700lbs as a teen.Well, Thanks again Sgt. Rock. Just love watching your 2008 Cage Video of the DeadLifts, Great Motivational stories. Had, one guy in the Law/Fire Open class with me, waiting until after i would call for a certain weight, then that what he would do. he went before me so he hit his 551lbs DeadLift and was the record holder, but I knew I had a lot left and hit my 551lb DeadLift. Then called for 562lbs for a 3rd. he missed it off the floor and I hit it to up the record and wanted a fourth. So, I called for 575.2lbs, since the record for the master 40-46 was 573lbs , I had to exceed it by 2.2 lbs. 575.2lbs was ripped up off the floor and the rest is history. Now onward to 600lbs DeadLift. Thanks again Sgt. Rock. OH, Yeah DeaDLift-Conventional......"OLD SCHOOL."

[Sgt Rock]

Sir,
I must say I am FLATTERED by your post, and want to thank you! Humble (pronounced with no H I found out lol) is the home, also, of my good friend TINY MEEKER. I am so glad the routine worked for you. I have a BRAND NEW routine coming out in the near future so stay tuned! Will I see you at WABDL Worlds? It is in my backyard!

Semper Fi

[flappysr]

Well, Sgt. Rock. I, don't have the WABDL 2008 Worlds planned for this year. Maybe, next year, depending on finances and time of worlds. Also, "Tiny Meeker", was the meet promoter/emcee. I've lifted in all 5 of his meets here in Humble,Tx. They just keep getting better and better. I, plan on going to Dallas, in August 2008, for the WABDL meet there and meet Gus, for the first time in person. Anyway, Sgt. Rock. Thanks again and I'll be looking for your new info coming out. Thanks, Joseph Lee Chaney. WABDL LIFTER....

[Sgt Rock]

Gus is a good guy, tell him Sgt Rock said hello! Keep pullin my brother!

Semper Fi

[Mutant]

Hey, sorry if you get this question a lot but when you hit a plateau in your lifting and you just can't seem to up the poundages what do you do to get past that?

By the way, I thought that story you told in the Cage vidoes about helping that college kid out with his back pack and sandwich was way cool man. I know it strengthened my resolve to keep on doing the right thing.

[Thrawn]

A bit more info is needed here, Mutant. Plateaus in which lift? Or all three? And before advice can be given, it would be helpful to see what your current routine would be like. Not trying to be an ass here, it is much easier to see what can be done if the Sgt (or other experienced subscribers in this thread) has this kind of info.

[Big Wides]

Sgt. Rock, quick question for you. I just recently found my chains again (I have no clue how you lose 45lbs of metal). But I was wondering what your thoughts are with using them on the deadlift? I have in the past but that was 5 years ago the last time I pulled with chains.

Thank you for your time

[Sgt Rock]

LOL glad you found them. I feel they are best used for additional weight for racks or locouts, and SLDL for sure. Use them every other dl session at most.

Semper Fi

[Mutant]

Ok, I'm finally back. Here's the background. I am a Bodybuilder in training with a deep abiding respect for powerlifters and strongmen. They're fuckin' insane! And I've read a lot about how cross training is very beneficial to the bodybuilder and if I ever get big I wanna be as strong as I look. This in mind I train for strength and power a lot. My Deadlift and Squat are going up slowly, but my Bench just doesn't seem to be on the rise. It's like I'm stuck in a rut and was curious about what you do to help bust a plateau like that.

Anymore information needed, just ask, I'll answer your questions to help me answer mine.

[Sgt Rock]

Give me your current training program and what you have done to get in the rut, and I will get you out of it,

Semper Fi

[Firedrake]

Sarge,

I'm 54, and had been lifting since I was 14 till about two years ago, when a pinched nerve in my back (NOT my sciatic nerve, oddly enough) left me with severe problems even walking, much less lifting. I had surgery a year ago next week, to put a titanium cage from L2 down to S1 and straighten things out, and the recovery has been nothing short of miraculous, but. . .

My doctor pronounced me "healed" on Tuesday, and said I could begin training again, as long as I built up to it. My leg strength is not yet up to snuff, so I can't quite get down far enough for full deadlifts, but he supported the idea of rack deads to start, as long as I start light. I was in the gym this morning for the first time since August of '06, and I find myself at an odd point. I no longer know how to start easy or simple, and I'm sincerely worried about screwing things up by working too hard. I'm not sure I know HOW to not push the boundaries.

Got any ideas?

Thanks so much for your time.

[Sgt Rock]

Sarge,

I'm 54, and had been lifting since I was 14 till about two years ago, when a pinched nerve in my back (NOT my sciatic nerve, oddly enough) left me with severe problems even walking, much less lifting. I had surgery a year ago next week, to put a titanium cage from L2 down to S1 and straighten things out, and the recovery has been nothing short of miraculous, but. . .

My doctor pronounced me "healed" on Tuesday, and said I could begin training again, as long as I built up to it. My leg strength is not yet up to snuff, so I can't quite get down far enough for full deadlifts, but he supported the idea of rack deads to start, as long as I start light. I was in the gym this morning for the first time since August of '06, and I find myself at an odd point. I no longer know how to start easy or simple, and I'm sincerely worried about screwing things up by working too hard. I'm not sure I know HOW to not push the boundaries.

Got any ideas?

Thanks so much for your time.


I would start LIGHT with Racks with bar ABOVE the knees, like 135 for reps, and add slowly. Do regular hypers for very high reps of 25, then add weight after a few weeks. For legs try leg ext and leg curls until you can squat. Keep the upper back work to machines for now, but semi heavy. That will get you jump started my friend.

Semper FI

[Firedrake]

Thanks, Sarge,

You gave me what I needed -- I would, and may still, have a tendency to push too heavy, too soon. Somehow, I don't want to admit that grey haired fellow in the mirror is the same guy who used to jump out of airplanes.

OO-RAH!

[Mutant]

Sorry it takes me sol long to get back to ya. I have pretty hectic life right now. Anyway, my lifting for the past year has been pretty much the same with variations on rep schemes and the amount of weight used. I do Training routine #2 right off the Animalpak.com site. I just mix up the exercises a lot. Here it is:
Monday: Chest/Shoulders/Abs
Tuesday: Legs/Calves/Abs
Wednesday: OFF
Thursday: Back/Abs
Friday: Triceps/Biceps/Calves
Saturday: OFF
Sunday: OFF

My reps for upperbody stay between 6-10 and for lowerbody around 15 except on the squat. I try to go as heavy as possilble. I don't know what it is. I got my max bench up to about 210lbs and then it just froze. My squat and deadlift could use some work too. I think the only reason they go up is because I get better at th technique. Any advice you got for me is helpful. I really appreciate you taking a look at my routine and helping me out. Once again, if you need more info I can get it to you.

[H Bomb]

Hey Rock, I watched it on youtube enough times to spark curiosity. Do you think Benedict gains momentum on the by rolling it up to his shins before pulling? Is this cheating? Either way he pulls some ridiculous weight! I think it takes more raw power to move the bar from a standstill, besides my gym has the irongrip hex plates, so there is no way in hell you could ever do it this way! Tell me what you think.

[Sgt Rock]

I don't believe in the bar roll, too much room for error. 99 percent of the best dlers don't use it so take some merit in that. It is not cheating to me.

Semper Fi

[NightStorm]

Sarge,

I apologize if this has been asked before.

How often do you deadlift? Also how often do you do max work and speed work?

I have not incorporated speedwork into my DLing routine. There is a gentleman at my gym whose body weight is very low (compared to me / I'm 195-200 lbs) but his DL is very strong. I've seen him doing 315 for reps with ease. Today I saw him doing speedwork. Will doing speedwork help improve DL numbers?

I DL conventional. I DL once every week and try to go as heavy as I possibly can for that day. I know that's not the way to set new PRs.

I was reading some of the articles on Westside's website and they stressed good mornings and rack pulls to be very beneficial to getting big DL numbers. Your take on that?

Any advice you can give is appreciated. Thanks Sarge.

[Sgt Rock]

Thats the magic question, so many variations. For many years I squatted and pulled heavy every single week, once every 5 weeks I would skip the pulls. As my pull got to 700, I took every third or fourth week off from pulling. Now I seem to be doing well with speed work one day, a variation of heavy DLs another day, and taking every 5th week off. If I were to do just the DL itself, I would take every third week off from pulling, make sense?

Semper Fi

[James_Rambo]

Its awesome that you're a Marine (in my eyes the true definition).....cuz bro I'm also a SGT like you and still in active duty here in Hawaii. So the question is....have you ever had any back injuries of some sort? Well I do, was just diagnosed with it about 2 months ago through an MRI and my doc. He said its a POTRTUDING DISC/HERNIATED DISC....its been a year now since the injury happened during my last tour in Iraq (Ramadi) doing TBAR rows with 7 wheels on the other end....3rd rep...POP!....then I felt a sharp sting. y0 bro...any advice would help..... Thanks. OORRRAHH!!

J Rambo
USMC

[Sgt Rock]

Leatherneck,
Thank goodness no back injuries, and thats with 20 plus years of heavy, heavy deads too. See a chiro with a sports med background, and then get some ART done, your chiro will know what that is. Until then no heavy work.

Semper Fi

[theSjman]

hey rock i've gotta question for ya if ya don't mind. my training partner has been deadin with me for about 2 years now. he's a tough son of a bitch. he had been workin up to a max of around 425. one day he had been in a fight with his wife and came in and pulled 455. well ever since he's been struggling to get back above 365. the both of us are at a loss for a reason as to this. we've implored many of your dl variations into his routine to break the plateau but he's been in this rut for 6 months now. what can we do for him?

[H Bomb]

What is a reasonable increase in weight in the DL from week to week? 10lbs 20lbs? Or should I just go by how my strength level feels?

[Sgt Rock]

hey rock i've gotta question for ya if ya don't mind. my training partner has been deadin with me for about 2 years now. he's a tough son of a bitch. he had been workin up to a max of around 425. one day he had been in a fight with his wife and came in and pulled 455. well ever since he's been struggling to get back above 365. the both of us are at a loss for a reason as to this. we've implored many of your dl variations into his routine to break the plateau but he's been in this rut for 6 months now. what can we do for him?

If he pulled that much more its a mental issue. I would have him alternate racks with reg pulls to get used to the heavy weights again, and do not overtrain.

Semper Fi

[Sgt Rock]

What is a reasonable increase in weight in the DL from week to week? 10lbs 20lbs? Or should I just go by how my strength level feels?

Its a tough one to guess. I go up 25 pounds per week but you must look at percentages, or around 3 percent. When trying to break a max effort record I like to bust it by at least 10 lbs if not more.

Semper Fi

[SDR]

hey rock whats goin on?
was reading your old articles on the main site, and you said never to do 2 top sets of DL and not above 5 reps, well whats your stance on pyramiding up AND back down (say 7 sets) of deadlifts hitting reps 3-10 on them (purely for hypertrophy)? any thoughts on that? ever done that?

[shizz702]

Hey sgt,

what do you think about alternating conventional and sumo stance for pulling? For example if one is stronger in the convenitional stance but hits a plateau, do you think by switching to sumo for a bit and going up in weight with that will rollover and help in the conventional stance?

Thanks in advance!

[theSjman]

thanks rock, i'll get him goin on it. thanks again brother

[H Bomb]

What is the best assistance work for the deadlift? Good mornings, hyperextensions, or stiff legged DLs? I beleive this is my weakest link in the DL. I have strong legs that usually easily break it from the floor, but my failed attempts end up with the bar mid shin. When I feel my lower back contract too hard I realize it's over, put the shit down don't want to get hurt again. My friend that can pluck 500 for reps all day told me also do core work. Does this help? I want to rip some respect off the floor within the next year or so.

[Sgt Rock]

Pulls off platform, sldl off platform, gms, rev and reg hypers, and heavy ab work, mix it up!
Five rep sets build a good base.

Semper Fi

[Sgt Rock]

Hey sgt,

what do you think about alternating conventional and sumo stance for pulling? For example if one is stronger in the convenitional stance but hits a plateau, do you think by switching to sumo for a bit and going up in weight with that will rollover and help in the conventional stance?

Thanks in advance!

If you pull conventional, 95 percent of your pulls should be conventional. If you pull sumo, include some conventional work or SLDL work as your back gets neglected during reg sumos.

Semper Fi

[NightStorm]

Thats the magic question, so many variations. For many years I squatted and pulled heavy every single week, once every 5 weeks I would skip the pulls. As my pull got to 700, I took every third or fourth week off from pulling. Now I seem to be doing well with speed work one day, a variation of heavy DLs another day, and taking every 5th week off. If I were to do just the DL itself, I would take every third week off from pulling, make sense?

Semper Fi

Makes perfect sense. Thanks Sarge!

[H Bomb]

For chins which is better narrow or wide grip? I do both, but recently had pulled a lat, and couldn't do wide grip chins or pulldowns for a while, cause it hurt like hell. So I realized after some stretching close grip didn't bother it as much even with weight strapped around my waist. I use the v-handle and hook it over the bar, lead with my elbows lean back and try to touch my face to the bar. On the negative I do a complete stretch at the bottom, for I hate seeing people do half ass chins, but that's just me. Anyway I have developed some tremendous width especially my lower lats with these, and I just feel more of my lats working than with a wide grip. What is your opinion on wide vs narrow?

[Sgt Rock]

For chins which is better narrow or wide grip? I do both, but recently had pulled a lat, and couldn't do wide grip chins or pulldowns for a while, cause it hurt like hell. So I realized after some stretching close grip didn't bother it as much even with weight strapped around my waist. I use the v-handle and hook it over the bar, lead with my elbows lean back and try to touch my face to the bar. On the negative I do a complete stretch at the bottom, for I hate seeing people do half ass chins, but that's just me. Anyway I have developed some tremendous width especially my lower lats with these, and I just feel more of my lats working than with a wide grip. What is your opinion on wide vs narrow?

I prefer the narrower neutral grip if your gym has one or a just wider than shoulder width grip, always to the front.

Semper Fi

[theSjman]

hey rock my boy and me have split our back into 2 days in our current split. we barbell both days and we go pretty damn heavy all the time. do ya think that by rowin heavy twice a week we'll be counter productive

[Sgt Rock]

I would do your heavy rowing and heavy pulls same day. Machine stuff other day if you must.

Semper Fi

[theSjman]

hey rock here i am again...my upper back, traps, and neck are lacking in size and thickness. i searched threads and posts but failed to find anything so if ya don't mind me askin. how do i target this area into growth??? thanks again sarge

[shizz702]

Hey Sgt,

What's your opinion on sniffing ammonia before a big lift? Is it something you should only do only once in a while? Any known side effects to it?

Thanks in advance!

[Iron 3]

Hey Sgt Rock, hope everything is going well for ya. I was hoping you could offer your advice on which shoes are good to lift in (mainly squats and DL).

I have a thread about it in the training section. Here's a link-

http://forum.animalpak.com/showthread.php?t=20654

Thanks for your advice!!
Peace!

[ldskenpo]

my platoon set up a bench press meet tonight, had 2 judges and everything. I hit 2 out of my 3 attempts
315-lift
385- no lift
400- lift
my question is this- on my attempt at 385, i did the "butt dance" at the end of the lift, but on my next lift of 400 I didnt, is it common for this to occur and then form returns when more weight is added?

I had the top bench, btw. but I am also the biggest guy in the platoon.
thanks
Robert

[Sgt Rock]

hey rock here i am again...my upper back, traps, and neck are lacking in size and thickness. i searched threads and posts but failed to find anything so if ya don't mind me askin. how do i target this area into growth??? thanks again sarge

deadlifts off a 3 inch box
heavy db shrugs for 20 rep sets no straps
heavy bb rows
deadlifts!

Semper Fi

[Sgt Rock]

Hey Sgt,

What's your opinion on sniffing ammonia before a big lift? Is it something you should only do only once in a while? Any known side effects to it?

Thanks in advance!

Dont over do it, only for super huge pr attempts, it works!

Semper Fi

[Sgt Rock]

my platoon set up a bench press meet tonight, had 2 judges and everything. I hit 2 out of my 3 attempts
315-lift
385- no lift
400- lift
my question is this- on my attempt at 385, i did the "butt dance" at the end of the lift, but on my next lift of 400 I didnt, is it common for this to occur and then form returns when more weight is added?

I had the top bench, btw. but I am also the biggest guy in the platoon.
thanks
Robert

No bro thats not the norm but thats ok. If you put your feet out more in front it will take care of your butt coming off hte bench, or squeeze the bench with your inner thighs.

Good work.

Semper Fi

[Sgt Rock]

Hey Sgt Rock, hope everything is going well for ya. I was hoping you could offer your advice on which shoes are good to lift in (mainly squats and DL).

I have a thread about it in the training section. Here's a link-

http://forum.animalpak.com/showthread.php?t=20654

Thanks for your advice!!
Peace!

Squat is Inzer squat shoes, the white ones, none better

DL regular wrestling shoes

Semper Fi

[The Epidemic]

how would i find out about your rates for guest posing and things like that?

[Sgt Rock]

how would i find out about your rates for guest posing and things like that?

Hey brother I am no bodybuilder, don't let my abs fool ya lol! I have done many seminars over my career as well as guest lifted all over North America. If you have a specific question just pm me brother.

Semper Fi

[The Epidemic]

Hey brother I am no bodybuilder, don't let my abs fool ya lol! I have done many seminars over my career as well as guest lifted all over North America. If you have a specific question just pm me brother.

Semper Fi

where are your pics? Pm sent

[prowrestler]

hey man , i remember you as the deadlift king of the forvm so who better to ask?

so, im prepping for my first meet. its in october 2009 so in a year. im looking to set the canadian record in the deadlift for the 18-19 year old division in the 220lbs class.

im trying to learn sumo style now.

what are some of the best deadlift accesory exercises i can do? i train westside style so i work in 3 week rotations of my max effort move.

i really need to get this record on my cv for WWE. it would help me out ALOOOOT!!

im trying to get as much information and tips as possible so anything would be appreciated man. i need to add 150lbs to my deadlift this year to secure a new record. mind you im pulling it raw and the record was done suited.


thanks man

[NickSP]

Hey rock, how's training going?

Kind of over-thinking but I had a question, I've always been under the impression pulling the shoulder blades back while benching helped focus on the chest rather than front delts...is this right or is it the other way around?

[Squat_Heavy]

hey man , i remember you as the deadlift king of the forvm so who better to ask?

so, im prepping for my first meet. its in october 2009 so in a year. im looking to set the canadian record in the deadlift for the 18-19 year old division in the 220lbs class.

im trying to learn sumo style now.

what are some of the best deadlift accesory exercises i can do? i train westside style so i work in 3 week rotations of my max effort move.

i really need to get this record on my cv for WWE. it would help me out ALOOOOT!!

im trying to get as much information and tips as possible so anything would be appreciated man. i need to add 150lbs to my deadlift this year to secure a new record. mind you im pulling it raw and the record was done suited.


thanks man

Test and D-bol!!!

[SMaLLnWeaK]

lol

[Reg02]

Hi Sgt Rock,

Just joined the forum, been reading animalpak's article for sometime and decided to use your SLDL deadlift routine to break out of that annoying plateau (205kg now)!

Just 2 questions about the "Old School deadlift routine"

After the 10 week SLDL cycle and move on to the peaking cycle for coventional deads do I still pull from a platform?

And is there any change for the assitance work for the peaking cycle training?

Thank you very much!

[prowrestler]

Test and D-bol!!!

lol, maybe some a-bombs, where powerlifters!


if i have to, i will use a suit to help get those last pounds in, nut im a good puller and see that 150lbs this year a piece of cake

[Sgt Rock]

hey man , i remember you as the deadlift king of the forvm so who better to ask?

so, im prepping for my first meet. its in october 2009 so in a year. im looking to set the canadian record in the deadlift for the 18-19 year old division in the 220lbs class.

im trying to learn sumo style now.

what are some of the best deadlift accesory exercises i can do? i train westside style so i work in 3 week rotations of my max effort move.

i really need to get this record on my cv for WWE. it would help me out ALOOOOT!!

im trying to get as much information and tips as possible so anything would be appreciated man. i need to add 150lbs to my deadlift this year to secure a new record. mind you im pulling it raw and the record was done suited.


thanks man


First off....the westside method is good, but do NOT be a slave to any method. To deadlift well, you must, DEADLIFT, this goes against some of the westside theories. Pulling off blocks, and SLDL of blocks will increase sumo pulls, as will low box squats, wide stance. Dont neglect core work.

Semper Fi

[Sgt Rock]

Hi Sgt Rock,

Just joined the forum, been reading animalpak's article for sometime and decided to use your SLDL deadlift routine to break out of that annoying plateau (205kg now)!

Just 2 questions about the "Old School deadlift routine"

After the 10 week SLDL cycle and move on to the peaking cycle for coventional deads do I still pull from a platform?

And is there any change for the assitance work for the peaking cycle training?

Thank you very much!



Assistance is a bit different. The heavy lifts on the peaking cycle are off the deck.

Semper Fi

[Sgt Rock]

lol, maybe some a-bombs, where powerlifters!


if i have to, i will use a suit to help get those last pounds in, nut im a good puller and see that 150lbs this year a piece of cake


Don't get hung up on the raw concept. Learn to utilize a suit and USE it.

Semper Fi

[The Epidemic]

http://forum.animalpak.com/showthread.php?p=531679#post531679 take alook

[prowrestler]

First off....the westside method is good, but do NOT be a slave to any method. To deadlift well, you must, DEADLIFT, this goes against some of the westside theories. Pulling off blocks, and SLDL of blocks will increase sumo pulls, as will low box squats, wide stance. Dont neglect core work.

Semper Fi

i dont neglect core, thank god lol!

thanks man, ill be sure to add more deadlift rotations in my cycle, thanks

[thelunchbox]

hey sarge do you think robots and humans can coexist

[prowrestler]

Don't get hung up on the raw concept. Learn to utilize a suit and USE it.

Semper Fi

im gonna begin suit training 3 months out of my meet. we are 1 year away so 9 months of raw strength build up plus 3 months of suit training

[prowrestler]

hey sarge do you think robots and humans can coexist

lol

[Sgt Rock]

hey sarge do you think robots and humans can coexist

LOL not sure where that came from, but no......

Semper Fi

[zanderfever]

Hey, Sarge. Just out of curiosity, what're your best gym lifts and your best meet lifts?

[Sgt Rock]

Hey, Sarge. Just out of curiosity, what're your best gym lifts and your best meet lifts?

Ask me after the worlds! Sgt is SERGEANT not SARGE........FYI in the Army its SARGE not in the USMC....thanks

Semper Fi

[zanderfever]

Ask me after the worlds! Sgt is SERGEANT not SARGE........FYI in the Army its SARGE not in the USMC....thanks

Semper Fi

Sorry, Sgt. Thanks for the knowlege. When is the the meet?

[Sgt Rock]

Nov 15 brother, should be a great time for sure, I will keep all of you guys posted.

Semper Fi

[shizz702]

Hey Sgt,

What do you think about weighted hypers? Do you think they will help your pull?

Thanks in advance!

[Squat_Heavy]

What Deadlift suit currently floats your boat?

[Sgt Rock]

Nov 15 brother, should be a great time for sure, I will keep all of you guys posted.

Semper Fi

YES for sure, weight BEHIND the head. The 45 degree back raise is better, as is the reverse hyper if you have one, but all three can really help! Good mornings are top dog.

Semper Fi

[Sgt Rock]

What Deadlift suit currently floats your boat?

Ahhh the suspense......see what I wear at the worlds in just a few weeks bro!

Semper Fi

[Stiff]

I don't know if you have ever dealt with this. Lately my hip (on the left side, possibly the tensor fasciae latae or iliacus) has been really bothering me. A little bit during deadlifts, but the past few weeks my squat has gone from close to 500, to 405, to 275, to 225. It keeps getting worse. Is there a way to train around this? Should I take time off squats, or go really light? I don't want it to get so bad I can't deadlift either.

[Squat_Heavy]

Ahhh the suspense......see what I wear at the worlds in just a few weeks bro!

Semper Fi

Hehe, sure will bro!

[Sgt Rock]

I don't know if you have ever dealt with this. Lately my hip (on the left side, possibly the tensor fasciae latae or iliacus) has been really bothering me. A little bit during deadlifts, but the past few weeks my squat has gone from close to 500, to 405, to 275, to 225. It keeps getting worse. Is there a way to train around this? Should I take time off squats, or go really light? I don't want it to get so bad I can't deadlift either.

Lay off the squats, sounds like a bursitis or a sign of overwork. See a good doc and chiro get it checked, no squatting until u do bro.

Semper Fi

[Stiff]

Lay off the squats, sounds like a bursitis or a sign of overwork. See a good doc and chiro get it checked, no squatting until u do bro.

Semper Fi

Arrgh!

Not what I wanted to hear, but will do. Thank you.

[zanderfever]

Nov 15 brother, should be a great time for sure, I will keep all of you guys posted.

Semper Fi

I wish you luck! Kick ass for Animal!

[thelunchbox]

ok Sarge you gotta kill one, marry one, and screw one.

Kristin Bell
Jessica Simpson
Jessica Alba

go

[Sgt Rock]

Easy.....Jessica Simpson......its all in the boobs and THOSE CALVES..omg....Cialis marathon!

Semper Fi

[sanga]

lol, I`d like to train with her.

[NightStorm]

Sergeant,

What is your warm-up routine like on heavy DL day? Thanks in advance.

[The Prodigy]

yo man i heard that someone at the cage last year repped out 405 for 40 on the bench and i thought it would be you?? wtf?? is this humanly possibly. how do you ever build up strength for something like that. if this is you, then you are an animal. if its not you, then you still are a freakin animal. way to inspire. keep it going

[The Epidemic]

why do i see alot of PLers wearing tight jean short or jeans jeans to lift in? its doesnt look like a benchshirt.


I want to hit 350 by dec6 at the abc.. im at 305, what would be the best rep.set i could to do to get me there, 4x3

[Sgt Rock]

Sergeant,

What is your warm-up routine like on heavy DL day? Thanks in advance.

135X5, 225X3, 315X3, 405X1 515X1 ALL RAW, HOOK GRIP NO BELT

OPENER 672-722


Semper Fi

[Sgt Rock]

yo man i heard that someone at the cage last year repped out 405 for 40 on the bench and i thought it would be you?? wtf?? is this humanly possibly. how do you ever build up strength for something like that. if this is you, then you are an animal. if its not you, then you still are a freakin animal. way to inspire. keep it going

LOL it surely wasnt me, no one that I know of can do that kind of weight. Ryan Kennelley, my friend repped out 315 for an easy 40 reps two years back but not 405. I bet he could do 20 plus though without a sweat.

Semper Fi

[Sgt Rock]

why do i see alot of PLers wearing tight jean short or jeans jeans to lift in? its doesnt look like a benchshirt.


I want to hit 350 by dec6 at the abc.. im at 305, what would be the best rep.set i could to do to get me there, 4x3

No offense brother but where did you see this? I have never witnessed it. In the 70's before super suits lifters did this but not now.

Too many variables on rep schemes to give you a "magic" way to get your goal. Good rule of thumb is five rep sets until you peak, then 3's etc.

Semper Fi

[The Epidemic]

No offense brother but where did you see this? I have never witnessed it. In the 70's before super suits lifters did this but not now.

Too many variables on rep schemes to give you a "magic" way to get your goal. Good rule of thumb is five rep sets until you peak, then 3's etc.

Semper Fi

http://forum.animalpak.com/showthread.php?t=19581

whats the poose of a half bench shirt too( no back)

[NightStorm]

LOL it surely wasnt me, no one that I know of can do that kind of weight. Ryan Kennelley, my friend repped out 315 for an easy 40 reps two years back but not 405. I bet he could do 20 plus though without a sweat.

Semper Fi

Here's a vid of Ryan Kennelly doing 405 for 20.

http://www.youtube.com/watch?v=cGIPKxYIFJU

Thanks for answering my question, Sergeant.

[Sgt Rock]

why do i see alot of PLers wearing tight jean short or jeans jeans to lift in? its doesnt look like a benchshirt.


I want to hit 350 by dec6 at the abc.. im at 305, what would be the best rep.set i could to do to get me there, 4x3

I thought you meant a squat suit brother, I misread. Denim bench shirts help the lifter bench more by increasing pressure in the torso area. It is indeed a benc shirt made of denim material.

Semper Fi

[thelunchbox]

Hey sarge why are women crazy?

[Sgt Rock]

Hey sarge why are women crazy?

Women are like fine wine......

one is too many

and a hundred is not enough.....

Semper Fi

[Stiff]

No offense brother but where did you see this? I have never witnessed it. In the 70's before super suits lifters did this but not now.

Too many variables on rep schemes to give you a "magic" way to get your goal. Good rule of thumb is five rep sets until you peak, then 3's etc.

Semper Fi

It was The Lad. He wore a bench shirt and kept it to the bottom half of the rep. Insane. He hurt his pec doing the same thing a couple of weeks later in Europe.

[Sgt Rock]

Yeah bro Lad uses a very old poly shirt, one ply for light reps, and sometimes a Denim for heavy reps. The last few years his shirts of choice are double ply poly shirts. Denims are a dying breed now as the poly shirts are superior for most.

Semper Fi

[Joseb]

hey sgt rock,
i have a pinched nerve in my shoulder and it's causing my grip to go to hell, should i still do deads or back off until it comes back.
thanks alot.

[Sgt Rock]

Bro see a doc and a chiro asap. Use straps if ABSOLUTELY necessary, dont give up on heavy pulling stuff. Get it checked and work from there brother, keep us posted please.

Semper Fi

[Joseb]

i went to an orthopedist, he said the weakened grip is because of the pinched nerve but the x-ray didnt show anything wrong. he also said it'll come back over time, i tried doing deadlifts yesterday but i my right hand kept slipping off. It was weird, i felt like i couldn't squeeze the bar at all with that hand.

[Sgt Rock]

i went to an orthopedist, he said the weakened grip is because of the pinched nerve but the x-ray didnt show anything wrong. he also said it'll come back over time, i tried doing deadlifts yesterday but i my right hand kept slipping off. It was weird, i felt like i couldn't squeeze the bar at all with that hand.

Do as many sets with a double overhand grip as you can, when its too heavy go to over under, when that gets too much....strap it in. Work grip work each hand at a time with the weaker hand first.

Semper Fi

[Joseb]

ok thanks alot

[Allercuzine]

Hey sgt, I bought a inzer fusion and was wondering what is the best way to set up on the bar with it, meaning getting down to the bar? Also how to get the most poundage out of it? Lastly I am having trouble with the last 4-6 in of the dead what would you recomend?
Thanks a lot for your time and happy vertans day.

[Thrawn]

Hey sgt, I bought a inzer fusion and was wondering what is the best way to set up on the bar with it, meaning getting down to the bar? Also how to get the most poundage out of it? Lastly I am having trouble with the last 4-6 in of the dead what would you recomend?
Thanks a lot for your time and happy vertans day.

Not meaning to hack the thread, but i think i know what the mighty Sgt will suggest.
To gain some good strength in the last part of the deadlift, try using chains or bands. That will add extra resistance in the higher part. Example. Deadlift of 300lbs. Add 50lbs of chains. On the floor and the first few inches, you will be pulling 300lbs. But as soon as the chain comes up from the floor, the weight increases. If you pull it all the way up, you are lifting up to 350lbs in the last part.
Great way to increase that last pull through.
*curious to see if i have learned my lessons from the Sgt well*

[Sgt Rock]

Hey sgt, I bought a inzer fusion and was wondering what is the best way to set up on the bar with it, meaning getting down to the bar? Also how to get the most poundage out of it? Lastly I am having trouble with the last 4-6 in of the dead what would you recomend?
Thanks a lot for your time and happy vertans day.

Best way to get to learn the suit is to USE IT. Set up by setting feet wide, anchor yourself on bar with your overhand, put underhand on bar, then put feet at competition stance. Lockout of dl helped by pulling FASTER, good form, ab work, pulling with weights on a 5 inch box, and chain work, also SLDL off the box with chains.

Semper Fi

[NightStorm]

Sgt,

Do you wear wrestling shoes from DLing? If yes, brand and model?

Thank you.

[JimmyZ]

SGT, I'm hoping you can help me out here. Tiny recco'd I come see you about my form for a little better critiqueing. So here goes: http://s244.photobucket.com/albums/gg29/jmzkrz92307/?action=view&current=SSPX0162.flv

This was the finale of a 5x5 rep and I felt my form sucked ass on the second one so I didn't push it. It was also a PR. I made a thread in the training section too and that is where Tiny wanted me to ask you about it. Hope you can help.

Thanks

[Joseb]

the grip's back sarge.
still gotta a bit of shooting pain from the pinched nerve but its nothing big.. and it doesnt come up when i lift.

[zanderfever]

Sgt, how'd you do? You said to ask what your best lifts were, after your comp on the 15th. So, wha'tre your best lifts?

[Sgt Rock]

SGT, I'm hoping you can help me out here. Tiny recco'd I come see you about my form for a little better critiqueing. So here goes: http://s244.photobucket.com/albums/gg29/jmzkrz92307/?action=view&current=SSPX0162.flv

This was the finale of a 5x5 rep and I felt my form sucked ass on the second one so I didn't push it. It was also a PR. I made a thread in the training section too and that is where Tiny wanted me to ask you about it. Hope you can help.

Thanks

Bro whats up with the sideways angle?

Keep bar in very close, dont let your hips rise to fast, feet through the floor, hard to tell on your stance but keep it close with toes slightly out.

Semper Fi

[Sgt Rock]

Sgt, how'd you do? You said to ask what your best lifts were, after your comp on the 15th. So, wha'tre your best lifts?

LOL

Yes I promised.


Deadlift 765 official in an APA show at 229 and last weekend I did a 755 weighing in at 235 for the win at worlds, I was good for 771 or better but did just what I needed for the win, in the gym I did 775 easy at 232bw in October. Look for 800 in the Cage and an official 810-832 official in a show in 2009 at 242 with Gods good graces.

Semper Fi

[Sgt Rock]

the grip's back sarge.
still gotta a bit of shooting pain from the pinched nerve but its nothing big.. and it doesnt come up when i lift.

GOOOOOOOD NEWS!

Semper Fi

[JimmyZ]

Bro whats up with the sideways angle?

Keep bar in very close, dont let your hips rise to fast, feet through the floor, hard to tell on your stance but keep it close with toes slightly out.

Semper Fi

My partner decided to use my phone sideways to get the full range. Anyway, I'll keep this in mind next time. Thanks.

[Sgt Rock]

Sgt,

Do you wear wrestling shoes from DLing? If yes, brand and model?

Thank you.

Yes bro, Adidas, not sure model but they are mostly red with white stripes, they have a velcro strap across the top which gives great support.

Semper Fi

[zanderfever]

LOL

Yes I promised.


Deadlift 765 official in an APA show at 229 and last weekend I did a 755 weighing in at 235 for the win at worlds, I was good for 771 or better but did just what I needed for the win, in the gym I did 775 easy at 232bw in October. Look for 800 in the Cage and an official 810-832 official in a show in 2009 at 242 with Gods good graces.

Semper Fi

Well, Sgt, you are strong. I'll be at the cage waiting to see this 800 Dead. Can't wait to meet you there.

Just a random tidbit of information, I love the Deadlift :D I competed in my first powerliting meet on Oct 11 and I Squatted 330 and Deadlifted 410 in the 198 pound, 16-17 age division completely raw.

Are you a pure Deadlift man? Or do you do full meets?

[NightStorm]

Yes bro, Adidas, not sure model but they are mostly red with white stripes, they have a velcro strap across the top which gives great support.

Semper Fi

Thanks, brother. I'm going to look them up.

[Sgt Rock]

Well, Sgt, you are strong. I'll be at the cage waiting to see this 800 Dead. Can't wait to meet you there.

Just a random tidbit of information, I love the Deadlift :D I competed in my first powerliting meet on Oct 11 and I Squatted 330 and Deadlifted 410 in the 198 pound, 16-17 age division completely raw.

Are you a pure Deadlift man? Or do you do full meets?

I no longer due full meets, right now at least, due to two torn pecs, a torn patella, grade 3 quad tear and a muscle tear at the quad at the hip insertion.

Semper Fi

[zanderfever]

I no longer due full meets, right now at least, due to two torn pecs, a torn patella, grade 3 quad tear and a muscle tear at the quad at the hip insertion.

Semper Fi

Shit. Thats a lot to deal with it, I hope they get healed soon. How'd all that happen?

[MrNiceGuy]

Hey Rock,

I have been using your routines for my dl training with great success (come to think of it i believe that I have never used any other type of routines except for yours). I have always had a very strong pull, 500 being my first ever at 15. My question is I am going to do your sldl 10 week program, i have had great success with this in the past and it helped me reach the 700 barrier. I am now using it to set me up for a 750 pull. I am wondering what should my squat training look like with this? I compete in strongman and only lift raw. I have been doing a lot of front and oly squats with great success but want to get back to some heavy back squatting. I guess my concern would be overloading my CNS with all these heavy weights, especially if I throw in heavy back squats. Do you foresee any problems with that? I am still young turning 19 in a week and I have been training for about 3yrs. I have responded well to higher volume type training in the past but dont want to jack up my CNS with all the heavy poundages. Do you think I could get away with heavy squats due to my young age and ability to recover a little bit quicker than others? What do you recommend for squats in conjunction with the sldl routine? Any thoughts, comments or advice would be greatly appreciated! Thanks in advance.

[Joseb]

sgt,
lately ive been hearing alot about the "dont deadlift, to increase your deadlift" philosophy.
is it bull? or does it work?

and, i know you're the go to guy for deads.. but i have a squatting problem.
Its stuck and idk how to break through the plateau. Any ideas?

[al77]

Whats up man,

I've started powerlifting lately to get strong for shot put. What kind of routine or training do you think I should get on?

[Sgt Rock]

Shit. Thats a lot to deal with it, I hope they get healed soon. How'd all that happen?

TOre each pec separate incidents, raw benching

Knee injuries from the USMC, humping with heavy packs with boots on etc. Squatting reaggrivated it, also partially torn bicep when I tore my pec the first time.

Semper Fi

[Sgt Rock]

Hey Rock,

I have been using your routines for my dl training with great success (come to think of it i believe that I have never used any other type of routines except for yours). I have always had a very strong pull, 500 being my first ever at 15. My question is I am going to do your sldl 10 week program, i have had great success with this in the past and it helped me reach the 700 barrier. I am now using it to set me up for a 750 pull. I am wondering what should my squat training look like with this? I compete in strongman and only lift raw. I have been doing a lot of front and oly squats with great success but want to get back to some heavy back squatting. I guess my concern would be overloading my CNS with all these heavy weights, especially if I throw in heavy back squats. Do you foresee any problems with that? I am still young turning 19 in a week and I have been training for about 3yrs. I have responded well to higher volume type training in the past but dont want to jack up my CNS with all the heavy poundages. Do you think I could get away with heavy squats due to my young age and ability to recover a little bit quicker than others? What do you recommend for squats in conjunction with the sldl routine? Any thoughts, comments or advice would be greatly appreciated! Thanks in advance.


How old are you? Ht and wt? will the strongman events require any squatting?

Semper Fi

[Sgt Rock]

Whats up man,

I've started powerlifting lately to get strong for shot put. What kind of routine or training do you think I should get on?

Close grip benching
DB shoulder press
Incline bb press
Lateral raises
Military press using some leg drive
Bands with the close grip benches

Semper Fi

[Sgt Rock]

sgt,
lately ive been hearing alot about the "dont deadlift, to increase your deadlift" philosophy.
is it bull? or does it work?

and, i know you're the go to guy for deads.. but i have a squatting problem.
Its stuck and idk how to break through the plateau. Any ideas?

OH Lordy I discussed this in the recent PL USA issue, for 99 percent of us we need to deadlift! Imagine INCREASE YOUR BENCH WITHOUT BENCHING...no one would do it right? Same for the pull!

Squats, try squatting to a low box with lighter weights for 10 sets of 2 with one minute rest, up it 15lbs a week for 4 weeks, then try 3x5 heavy with just a belt, then recycle etc.
Plenty of wt ab work, heavy rev or reg hypers, leg ext and calf work, INCREASE PROTEIN!

Semper Fi

[MrNiceGuy]

Stats

age 19
ht 5'11
wt 225-230ish
lifting 3 yrs

[Sgt Rock]

Stats

age 19
ht 5'11
wt 225-230ish
lifting 3 yrs

Ok bro I found your inquiry on squat training. I need to know what strongman events require squatting, the ones that are in your next contest

Semper Fi

[MrNiceGuy]

Ok bro I found your inquiry on squat training. I need to know what strongman events require squatting, the ones that are in your next contest

Semper Fi

As far as the events that require squatting the closest thing would be the stones. As far as the other events not much. I was thinking something along the lines of a wave type routine. Something like wk1 oly squats wk2 front squats wk3 PL squats then cycle back through. I was looking at doing 3x5 working sets. What do you think?

[Sgt Rock]

As far as the events that require squatting the closest thing would be the stones. As far as the other events not much. I was thinking something along the lines of a wave type routine. Something like wk1 oly squats wk2 front squats wk3 PL squats then cycle back through. I was looking at doing 3x5 working sets. What do you think?

Front squats heavy one week, five rep sets
Reg squats next week heavy, 5 rep sets again
Speed work with DEEP back squats, 12x2
repeat

Semper Fi

[Latimer316]

Hey Rock how you doing bro? I got a deadlift comp I'm getting ready for the 2nd week of Feb. Today I started your SLDL program starting w/45 percent of my max(435lbs@190lbs). My question is from here on out until the comp do you have a recommendation as to how I should split my SLDL w/reg deads, rack pulls etc. I appreciate your help and the articles your write. Looking forward to seeing you pull 800 this march!

[Sgt Rock]

Hey Rock how you doing bro? I got a deadlift comp I'm getting ready for the 2nd week of Feb. Today I started your SLDL program starting w/45 percent of my max(435lbs@190lbs). My question is from here on out until the comp do you have a recommendation as to how I should split my SLDL w/reg deads, rack pulls etc. I appreciate your help and the articles your write. Looking forward to seeing you pull 800 this march!

Bro read my peaking routines and start that routine at the right time according to the date of your show. SLDL are done during my peak routine as well,

Semper Fi

[Latimer316]

Will do..appreciate your help

[NightStorm]

Sgt,

What is the proper way, in your experienced opinion, of doing deadlift speed work? Meaning how many reps, how long to rest in between reps, how frequently speed work should be done, etc.

I've been DLing consistently for a while now and have been DLing heavy almost "99%" of the time. I haven't done any sort of speed work. I would like to incorporate speed work into my routine to get some explosiveness of the floor.

Thank you, brother.

[sanga]

Hey Sgt Rock

You use straps for deads?

[Latimer316]

Damn, Rock I've been searching man and at the end of the SLDL article it says the next article is the peaking routine and I cannot find that. Can you point me in the right direction? Thanks man

[SFGiantsPBA]

Hey Sgt Rock,

I always use the DOH and chalk until it gets real heavy then I go to a mixed grip.

I only want to use straps on occasions to go beyond raw & chalk max.

So with straps double overhand or mixed grip?

[SFGiantsPBA]

That question was on the DL!

[Sgt Rock]

Sgt,

What is the proper way, in your experienced opinion, of doing deadlift speed work? Meaning how many reps, how long to rest in between reps, how frequently speed work should be done, etc.

I've been DLing consistently for a while now and have been DLing heavy almost "99%" of the time. I haven't done any sort of speed work. I would like to incorporate speed work into my routine to get some explosiveness of the floor.

Thank you, brother.

50-65 percent, 10x2 reps, 45 seconds rest.

Semper Fi

[Sgt Rock]

Damn, Rock I've been searching man and at the end of the SLDL article it says the next article is the peaking routine and I cannot find that. Can you point me in the right direction? Thanks man

GOOGLE SGT ROCK, POWERLIFTER

All of my routines are online bro, I dont have a copy handy on my comp desktop. Or go to this months PL USA magazine, its in there.

Semper Fi

[Sgt Rock]

Hey Sgt Rock

You use straps for deads?

NEVER!

Semper Fi

[Sgt Rock]

Hey Sgt Rock,

I always use the DOH and chalk until it gets real heavy then I go to a mixed grip.

I only want to use straps on occasions to go beyond raw & chalk max.

So with straps double overhand or mixed grip?

DOUBLE OVERHAND with straps, but why use them?

Semper Fi

[Thrawn]

NEVER!

Semper Fi

Deadlifters need an IRON grip. Not surprised about your answer here, Sgt.

[SFGiantsPBA]

DOUBLE OVERHAND with straps, but why use them?

Semper FiOnly honest answer I can give at this point is ego and that's a bad answer.

I don't use them on deads but have tried and didn't like the feel and have recently had thoughts that it's not straps I should be looking into but a belt and how to use it!

[NightStorm]

50-65 percent, 10x2 reps, 45 seconds rest.

Semper Fi

thank you, sgt.

all the best.

[navarro1]

my chest goes away when i open my arms wide. and i am having the hardest time trying to rip..some say lots of protein some say just 50 grams..my cardio can be hard i was ex military so i hit the treadmill at 9.2!!
i wanna get ripped and maintain muscle HELP!!!