Training For Reps...

[coolcolj]

Ok since you can rest that changes things a lot

I still think you should do some lighter deadlift intervals. The jumping dealdifts can kill two bird with one stone - build your explosiveness and your anaerobic energy systems to help all your events I think.

Something like 5 reps. rest 1min. anotehr 5 reps etc
Over time shorten the rest periods until you get to 30secs.
It will strip the fat off ya as well

Use 30% of your 1 rep max deadlift - about 200lbs for you.
You may wanna round it up to 225
This is quite light for you and should not incur too much of a recovery penalty. And it will boost your deadlift max! Trust em on this

 

[Hannibal]

Please elaborate Hannibal.

This is basically what I have been doing to increase my deadlift..

Box Squats
Pull Throughs
Reverse Hypers
Band Ham Curls
GM's

What do you suggest I go higher reps or for time on?

B True

The pull thrus, reverse hypers, and ham curls....the exercises that work the muscle. As opposed to compound movements like Box Squats or GM's. I would definitely try the sled for time...at least once a week...for 60 secs a trip. Then try to increase either distance traveled or weight used each week.

 

[b fold the truth]

So many ideas...time to implement several of them...

B True

 

[Lord_Suston]

Bfold to get the endurance at the end of every dead workout if you go heavy to build on one max rep try to do reps with a comfortable weight without stopping and impecable form. This way of training will make your endurance levels go up so when you compete and can rest during it will feel like you have all the time in the world...

 

[Lumberg]

My first thought was, every week, on deadlift day, warm up just like you would do on contest day then let 'er rip with 500.

My second thought was, hey, start low, then work your way up, just like Cornholio.

Then I thought, well if you're going to vary the weight, vary the time, too.

So vary the times from 45 secs. to 1:30.

Also evaluate yourself and see if the limiting factor is endurance or raw strength.

Say you are strong enough to get 500 a certain number of times but you are getting out of breath or whatever, work on just repping as fast as you can.

If you feel you can only do a certain number of reps because you just don't have the strength, work on increasing strength.


Good luck.

JC

 

[Blkout]

I would say train for maximum reps. I know guys at my gym who can squat more than me for 1 rep, but they cannot touch what I can do for 15-18 reps. Why? Becuase those guys always train for 1 rep and I always train for 15-18 reps.

 

[b fold the truth]

Hard to do this...and this is why I asked these questions...

Two of my events are for reps:
1) Overhead Press with 240
2) Deadlift with 500

These are ONLY 2 of 5 events...can't put everything I have into them...

Also...the deadlift increases by NOT doing the deadlift but doing exercises which build it...that is the problem.

B True

 

[The Shadow]

maybe focus on good mornings, pull thrus and tricep work then?

 

[b fold the truth]

maybe focus on good mornings, pull thrus and tricep work then?

I am thinking that you are right. After watching my heavy overhead pressing work...I notice that I often come short of the lockout with the weight...triceps I guess.

B True

 

[The Shadow]

yep -- tris might be lagging a touch.......maybe touch up rotators as well...