The Return of Deadlifting Volume

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The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Jul 24, 2017 11:03 am

As from my training log, I'm about 2 weeks into a sheer volume phase for my deadlifting.
After aeons of injuries, illnesses and overall staleness, out of the blue found myself able to do impromtu sets of 8-12 with 180-190kg, so to hell with it!!!
Shooting for at least 200 total weekly reps in the 180-200 range for the next 2-3 microcycles.
First results coming already, yesterday banged out 190x20 continous reps (no rest pause). 200x20 coming soon.

On a side note, started using a belt a month or so ago and it seems to minimize warmup times and keep my psoas somewhat healthier.
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Re: The Return of Deadlifting Volume

Postby stevein7 » Mon Jul 24, 2017 2:19 pm

Wonder if the Russian bear routine is of interest.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Jul 24, 2017 2:37 pm

this is the Cisalpin Wehrwolf one.
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Re: The Return of Deadlifting Volume

Postby Chris McCarthy » Mon Jul 24, 2017 3:40 pm

Great Job!
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Re: The Return of Deadlifting Volume

Postby PierreSuter » Tue Jul 25, 2017 10:20 am

Congrats! 200 x 20 would be bad ass!
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Tue Jul 25, 2017 10:32 am

thanx guys! Just give me 2-3 weeks injury/sickness free Pierre !!!
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Re: The Return of Deadlifting Volume

Postby Snake Plisken » Wed Jul 26, 2017 11:23 am

Been subbed BF
And great to see you pulling volume again
What if doing the Hokey Pokey and then turning yourself around, is really what it's all about???
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Wed Jul 26, 2017 11:36 am

you know Phil, when you have barely an hour to train at 9-10 PM, you better do something you enjoy.
Also, the stars are alligned and I can pull all those reps with little to no warmup...even though I'm pretty sure will find a way to fuck everything up before reaping any real benefit!!!
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Sun Aug 06, 2017 2:54 pm

Last week totaled 199 reps in the 180-190kg range, this one hit 225 reps, all of them in sets of 8-15, no warmup. Best training in ages.
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Re: The Return of Deadlifting Volume

Postby stevein7 » Mon Aug 07, 2017 7:11 am

Don't know if the training of Eric Bugenhagen interests you.
He likes to pick a couple of lifts and train them daily until he plateaus, then picks another couple of lifts.
A GOMAD advocate.

He says "The fitness community has made it gospel that deadlifting everyday will buy you a one-way ticket to snap city. While that may be true for some, it is not the case for everyone. I’ve gone through months of solely deadlifting everyday. I did not overtrain. I did not snap my shit up. I made hella gainz with the lifts and then simply plateaued. Nothing more, nothing less. I’ve also worked with a ton of athletes and incorporated some sort of deadlift variation in each day of their training. None of them snapped their shit up and just about all of them made tremendous gains in strength and muscle mass. It’s not the heavy pulls that hurt people…it’s the mobility imbalances and deficiencies…the weak cores…the lack of control with creating intra abdominal pressure…the horrendous form. Fix these issues and then try deadlifting everyday. I absolutely guarantee you’ll be amazed with the strength and size gains. It’s not rocket science! Lift heavy shit. When you hit a wall, find a way to continue to lift even heavier shit! Partials, reverse bands, heavy negatives, partner assisted reps…whatever it may be. Don’t tell me that progressively lifting heavier everyday isn’t the easiest and most effective way to get bigger and stronger! That’s what so dumb about the majority of programs. How the fuck is hitting a thousand different exercises with half-assed intensity going to get you bigger or stronger. Think logically and stop living in a fantasy world. Your 3 sets of lat pulldowns will not get you that Dorian Yate’s barn door back. Your 3 sets of dumbbell surgs will not get you those Johnnie Jackson mountain tarps. You know what will? Heavy-as-fuck rack pulls…800, 900, 1,000 lbs. Start with an inch of ROM…work your way down the power rack. “THAT’S STUPID! EVERYTHING I DO MUST BE FULL RANGE OF MOTION!”…Why?! Why the fuck is that necessary? So you can post it on instagram and not have the 14 year old novice lifters heckle you? Get the fuck out of that weak mind set. Lift with balls! And for fuck’s sake…stop trying to become strong with a million different exercises at once! That is, of course, unless you are indeed happy hitting 5 lb PRs every 3 months. Focus on 1, 2, or 3 movements at the very most. I guarantee your training will be much more fun and focused. When it stops being fun, ditch the movement and find a new one. Keep it simple. Keep it interesting."
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Re: The Return of Deadlifting Volume

Postby Snake Plisken » Mon Aug 07, 2017 11:38 am

BLACKFLAG wrote: Best training in ages.


Nice to be clicking on all 8, or 12 if you are a Ferrari...! :wink:
What if doing the Hokey Pokey and then turning yourself around, is really what it's all about???
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Thu Aug 17, 2017 5:27 pm

as you may know from the log section, had to stop midway of week 5 due to low back cramps/soreness not going away.
3 days off from DLs (lots of feeder work instead-hi rep band GMs mostly), and today came back to finally hit 200x20 (maybe 21), belted up but no straps.
That was after heavy rows and no specific ramp up sets.
Been a goal of mine for maybe 2 years, so I'm pretty pleased with that.

In work we trust.
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Re: The Return of Deadlifting Volume

Postby Snake Plisken » Thu Aug 17, 2017 7:18 pm

Great work BF and a nice goal to hit, for sure...!
What if doing the Hokey Pokey and then turning yourself around, is really what it's all about???
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Re: The Return of Deadlifting Volume

Postby PierreSuter » Thu Aug 17, 2017 9:52 pm

Great job man! Should have videod that one. Touch and go or dead stopped? Not even sure which is easier for that many reps, just curious.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Fri Aug 18, 2017 10:04 am

thanx guys!!!

Some were deadstopped, others "softly" t&goed. Had to reset just once, before the last 3 reps (which were fully deadstopped), because the right end of the barbell hit the walls.
One thing which happens skipping warmups is that you end up pulling in a VERY deliberate manner, both right off the floor and on the descent, more or less consciously, to reduce the risk of injuries.
I actually worked on a technique to get the feel of the bar/pulling the slack out while bracing, which involves actually braking the plates off the floor just setting up, at least with these submax weights.

Will try repping 210 in a few days may get a vid !!!
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Re: The Return of Deadlifting Volume

Postby Chris McCarthy » Sat Aug 19, 2017 1:51 am

Very nice indeed!
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Re: The Return of Deadlifting Volume

Postby FMJ » Mon Aug 21, 2017 3:09 am

Congratulations. That is some insane work volume and strength endurance. You are the doing some barbarian-level training. And please, finally get a video of your work. The warmup circuits are by themselves insane.

You know what, I'll race you. I have not done high-rep deadlifts in a while. I'll try and hit 200kg for some tonight and then see if I can hit 230kgx20 before you.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Wed Aug 23, 2017 11:53 am

thanx man, much appreciated.
230x20 would be top level, honestly I'm shooting for 220x10 as a medium term goal. You definately have the potential to hit that.
Starting tomorrow with another mini-cycle (with some adjustements) after 2 days off (happens once per year) !!!
Will record something of my training during these days of vacation. Bought a camera last year and prolly used it a couple times.
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Re: The Return of Deadlifting Volume

Postby NeilX » Thu Aug 24, 2017 4:43 pm

I haven't logged in for 10 years and I see things have never changed BLACKFLAG ;) I love it.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Thu Aug 24, 2017 5:50 pm

haha yep, you and your Today is the Day profile pic.
Thanx man, progress is slow bu I don't quit. Definately way better now than 10 years ago.
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Re: The Return of Deadlifting Volume

Postby FMJ » Mon Aug 28, 2017 2:21 am

Just to keep you updated, I hit 210kg x 15 a couple days ago and will probably go for 215-220kg x ~15-17 in two days. I do them beltless and strapless but so far I don't do dead-stop reps. Instead I just let the bar down to a couple inches above the floor. This is probably easier but I think I will stick with it for my first crack at 230kgx20. I think the best I ever did was 230kgx15 touch-and-go. 500lb x 20 would be quite the milestone.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Aug 28, 2017 5:26 am

These are beastly numbers man, honestly out of my reach right now.
I lose some feeling with the bar with straps, so I use them when hands start hurting too much or the likes.
I'm wearing a belt instead-started using it a 2-3 months ago after a period spent practicing some bracing drills (with a band wrapped around the trunk), frustrated as hell from my chronic psoas/diaphragm issues...it's helping BIG TIME.
Right now my midsection feels great, the warmup time is reduced to almost zero, and I'm free to hammer the prime movers with tons of volume.

Speaking of which, after the little 2-day break, started another volume phase aimed at surpassing my recent weekly best of 225 total pulls at 180kg or above (which gave me the 200x20). Did 160 reps in 4 days so far, with a set of 210x5 thrown in to get the feel.
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Re: The Return of Deadlifting Volume

Postby Snake Plisken » Mon Aug 28, 2017 11:27 am

The Flag is right Gordo, those are some beastly pulling numbers for reps. Has to be an absolute record for this site I might guess!?
If you guys are gonna continue the battle, you need to give BF a variance for his BW. I think he might still be under #200 pounds and killing it with his high hip slaughter...!
What if doing the Hokey Pokey and then turning yourself around, is really what it's all about???
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Re: The Return of Deadlifting Volume

Postby FMJ » Mon Aug 28, 2017 1:08 pm

Oh, if we go by bodyweight and/or handsomeness the notorious Blackflag wins by a mile.

If we want to make it an real race I think 220kgx10 for him and 230kgx20 for me seems fair. This is obviously still almost triple bodyweight for him and not even double for me but I will probably die of an heart attack at the end of the set and he will do another 500 chins before and after.

What do you think, Blackflag?
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Aug 28, 2017 5:02 pm

Nah, let's take it for what it is, just a stimulus for both to stay focused and avoid fucking around!!! It's a win-win regardless of stuff like bw etc etc
No need for extra rules: DO WHAT THOU WILT SHALL BE THE WHOLE OF THE LAW
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Thu Aug 31, 2017 10:46 am

little update: finished the 7-days microcycle with a total of 253 reps at 180 or above (mostly 180-190), last couple days felt definately weaker but didn't overdo it (250 total was the goal).

Now 2 light days then a mini-test with 210kg planned for saturday.
Then I'll be back to work sadly, hence my approach will change a little: some drop in weekly volume for straight DLs (shooting for 150-200 reps) but will introduce specific assistance stuff to make up for it.
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Re: The Return of Deadlifting Volume

Postby Henry_Adolfo » Thu Aug 31, 2017 9:24 pm

Hey Blackflag...like what percentage of your 1RM is 180kg?
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Sat Sep 02, 2017 10:59 am

who knows Henry? Haven't goin heavy in aeons.
Also, always been a bit odd in regards of that. One day may hit 180x20+ with no warmup, add 20kg and get stuck.
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Re: The Return of Deadlifting Volume

Postby Henry_Adolfo » Sat Sep 02, 2017 7:34 pm

That happens a lot with overhead pressing too...I think it's because the DL and OHP are dead-stop lifts, you never quite get the feel of the weight before commencing the actual lift.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Sun Sep 03, 2017 3:36 pm

yep, plus the fact the DLs involve so many muscle groups it's easy to find some un-recovered weak link among them. And you got pinned.

BTW yesterday grinded 210x7 deadstop style...was happy with the form but sloooow as fuck.
Best with the same weight is 10 reps from a few years ago, which I remember coming out of the blue though, not from a specific training cycle.
Testing it again in 3 weeks.
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Re: The Return of Deadlifting Volume

Postby FMJ » Mon Sep 04, 2017 10:30 am

Update: Did 220kgx15 a couple days ago. But I think I am hitting the wall already. I will take a couple light days and probably start over at 200kg with more reps and volume.
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Re: The Return of Deadlifting Volume

Postby Snake Plisken » Mon Sep 04, 2017 11:11 am

FMJ wrote:Update: Did 220kgx15 a couple days ago. But I think I am hitting the wall already. I will take a couple light days and probably start over at 200kg with more reps and volume.


I dunno, but I'll just throw this out...
When I did my 226kgs x10 I first did, I believe a few very heavy negs. (maybe #50 or so kgs heavier. Then, when I grabbed the 226, it felt quite light.
Not sure if I would have been able to knock out 10 without that mental boost) Voodoo..!

Okay, I found it in my log back in 2014, didn't know it was that long ago...

Negs only down to floor #405x1 (3 sec descent)
#495x1 (...)
#545x1 ...
#625x1 ...
#685x1 (3 sec descent)
//////////
Floor pulls #500x10 T&G and straps...

So about #185 pounds over #500 on a negative.
What if doing the Hokey Pokey and then turning yourself around, is really what it's all about???
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Sep 04, 2017 12:10 pm

Phil, I managed to somewhat include a variation of your negatives in the new cycle (starting tonight).
These will be a part of a "overload night" done mid-week. Check my log later for the full program (kind of).
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Tue Sep 26, 2017 11:15 am

From my log:

-Sun 9/24
Grand finale!!! Knew monday would have been a completely fucked up day (planned meeting out of town AFTER work i.e. back home at midnight), hence needed to finish the volume microcycle with a bang.

psoas stretches+ab wheel
bunch

2"chinsx20
2"pullupsx20
hang leg raisesx10
band GMs up to 3bandsx10-20
GHR situps 10kgBTNx20
and of course Deads:
180x20,18,12,15
-------------------
Grand total of the week being a remarkable 275 deads @180kg done with no ramping. Pure alchemy.

Celebrated with some extra upper body work
Giant sets:
45 deg db curls
2"ultranarrow chins
banded pressdowns
3 rounds, high reps

Giant sets #2:
2"fat bar curls 3 setsx50-70
2"double overhand pullups 3x20
reg bar bench 100kgx3 setsx30-40

As mentioned forced to skip training yesterday (plus some food bug as well...damn catering).
A lightish one tonite then tasting some moderately heavier pulling tomorrow.
All in all, I'm very pleased with the results of the past 4 months.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Wed Oct 11, 2017 12:22 pm

Last microcycle hit 201 reps at 190, started yesterday another one aimed at completing 150 reps with 200 in 7 days again.
The 200x200 Winter Campaign is officially on.
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Re: The Return of Deadlifting Volume

Postby FMJ » Thu Oct 19, 2017 6:15 am

You know, right now I cannot train at all but I have not forgotten about the damn challenge.

You do your 10.0000 rep warmup circuits and I'll do the rest-bulk-protocol and we'll see who gets stronger!


....it's probably you...
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Thu Oct 19, 2017 12:42 pm

hopefully both of us man!!!

Last week was very busy for me, only managed 101 reps with 200kg total (plus backoff work).
Now I'm in the midst of 3-4 lighter hypertrophy days then next week will be full force (vacation): shooting for 150 reps at 200kg and 300 in the 180+ range.

Then a couple weeks aimed at increasing speed and hopefully will be good for some testing. That's the plan.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Oct 23, 2017 6:00 pm

3rd volume day in a row yesterday and hit 3x20@180kg, belted and mostly soft/controlled t&go, but still the first time managing anything close.
Finished with a dropset of 200x8+180x8 after bench work.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Dec 04, 2017 1:30 pm

Ain't over yet.
Running 5th week into a cycle based on rep work on both rack work (snatch grip only) and high deficits.

Some of my best pulling yesterday: after 2h of pullups/chins, ab work, 1 arm rows and surgs, banged out a smooth set of 210kgx13 reps w/belt no straps. Most of them done in soft/controlled t&go fashion, last 2 were paused though.

May be able to finally surpass my old 220x5 within the end of the year if I manage to avoid fuckin myself up.
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Re: The Return of Deadlifting Volume

Postby FMJ » Mon Dec 04, 2017 2:11 pm

How is it possible to hit 210kgx13 and not be able to do 220kgx5? Are you really just that good at reps?

Seriously, I would just put on another 10kg and do half the damn reps I already did. That would seem like a sure thing to me.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Dec 04, 2017 4:34 pm

Man, the 220x5 is from 2010 I think, even though I've been able to replicate it a couple times since then.
The huge gains in repping ability occurred in the last 6 months definately lay the foundation for bigger numbers to come.
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Re: The Return of Deadlifting Volume

Postby rage » Mon Dec 11, 2017 10:57 am

good to see you plugging away BF!
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Mon Dec 11, 2017 5:43 pm

whoa! Talk about the comeback of a few veterans lately!!!
Nice to see you posting again man!!!

And yes, my war ain't over yet. Still rages on ;)
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Tue Dec 19, 2017 4:52 pm

220x7 yesterday, after a 12h long working day, and the day after hitting heavy rows/rack pulls work on sunday.
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Re: The Return of Deadlifting Volume

Postby Snake Plisken » Fri Dec 22, 2017 9:15 am

BLACKFLAG wrote:220x7 yesterday, after a 12h long working day, and the day after hitting heavy rows/rack pulls work on sunday.


Beastly, is all...!
You're knocking on #226x10, which is a great milestone. Especially your weight class.
Happy holidays my friend!
What if doing the Hokey Pokey and then turning yourself around, is really what it's all about???
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Fri Dec 22, 2017 1:28 pm

thanx a lot Phil!!! Past 6 months have been extremely busy but kickstarted some progress into new territory after YEARS.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Thu Dec 28, 2017 1:23 pm

-wed 12/27
Late but productive session, no doubt about it.

Skipped most of my usual warmups, except
2"ultranarrowchins 1x40-50ish
hang leg raises 1x20ish
2"wide pullups 1x40-50ish
hang leg raises 1x20ish

then ULTRA high rep 1 arm db rows aka Kroc Cardio
each arm
62x6 sets of 40-50 almost nonstop

band GMs
up to 4 bands

15 cm deficit deads
regular mixed grip, belt
100x2
160x1
180x10 PR!

Finished with some light upper body work (including a couple sets of bench w/100kg), and ultra high rep situps as well.

EDIT-whoops wrong 3d. Deads are on a roll anyway...10 reps off 15cm deficit ain't no shit.
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Re: The Return of Deadlifting Volume

Postby FMJ » Wed Jan 03, 2018 1:50 pm

So, I am back in the race. I was out for a while due to academic stuff and being sick and holidays. The usual.

I did 185kgx20 in my usual not-quite-touch&go style today but with straps. Will try to do 190-195kgx20-22 in a week.
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Re: The Return of Deadlifting Volume

Postby BLACKFLAG » Wed Jan 03, 2018 4:50 pm

...then allow me to push you a bit buddy!!!
Currently on a mini-deload phase to get rid of stiffness/cramps (limiting DLs to 15 cm deficit double overhand snatch grip SLDLs w100/140kgx10-20x3-4 sets daily), hopefully going for 220-230kgxmax next weekend!!!
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