alright man u been following my logs and seem helpful so i wanted your opinon and others can chime in as well...
I have 10 weeks left before i go back home from college for thanksgiving break. and i REALLY want to be able to deadlift 455, that will be a 50 pound increase in a year. Here are some of my best pulls
380 x 5
400 x 2
435 x 1
Now the 435 for 1 was in march and where id basically do 3 reps up to 275 and then add 40 pounds and did singles till i hit a new max everyweek. that seemed to work well. Howver i havent done serious lower back work for awhile. as in heavy goodmornings, heavy reverse hypers, back extentions etc...
Now that im on the Wendler 5/3/1 im doing 3 days a week workout and skipped a couple deload weeks cuz i was feeling good but im deloading this week. I been using 100% of my max for Deads and about 90% for Squats.. and back is my last outta the 3 workouts for the day and i feel good doing the pulls except for the heavy single. and the whole point is to get a ORM higher. so i dont know what to do? So i was wondering if u can give help me with the following
1. Im getting stuck right of the ground and i know thats cuz my lower back hasnt been worked like it should be, is that correct? and if it is once i get back to doing my goodmornings, resverse hypers and back extentions will the strength come back rather quick?
2. I feel tightness in the area by my uhh (junk), is there anything i can do to get flexability there. It prevents me from going ass to ankles on squats. It would aslo help me feel more comfortable getting in my deadlift position...
3. My forms good, it goes up my shins, back down in the same pattern, i use a mix grip, grip strength isnt an issue, backs straight i drive of my heels... anything else i should know?
4. Here is what it would look like if i ran the schedule, like it says.
week 1- DELOAD
week 2- 295 x 5, 340 x 5, 380 x 5
week 3- 315 x 3, 360 x 3, 405 x 3
week 4- 340 x 5, 385 x 3, 430 x 1
week 5 deload
week 6- 295 x 5, 340 x 5, 380 x 5
week 7- 320 x 3, 365 x 3, 410 x 3
week 8- 340 x 5, 385 x 3, 435 x 1
Week 9- Deload
week- 10 max
My thinking was this
1-deload this week goin on now.
2- 315 x 3, 360 x 3, 405 x 1
4-340 x 5, 385 x 1, 430 x 1
6 320 x 3, 365 x 3, 410 x 1
8-340 x 5, 385 x 1, 435 x 1
9- off deads
10- 315 x 1, 375 x 1, 455 x 1
This way i can go heavier on deads and then take week compelty off to avoid OT because the 3 x 5 arent moving my max i need more heavy singles.