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[jonmd123]

Ok I lied one last thing  how wide of a stance should I use and do you touch and go on the box or momentarily pause a second to break up the eccentric and concentric. I watch videos online and I see both ways done.

I would use the same width stance as you do when you jump. You should pause. The only reason to touch and go with a box is to ensure you hit the right depth.

[jonmd123]

In this regard, I have a question. So I just pulled 2xBW recently for 2 reps just to retest it... I guess I have a solid base of strength for efficient DE days? I just did first true DE day yesterday so wondering about it lol

2xBW is not overly impressive for a deadlift, but you could work some speed work in.

[DCSpartan]

Glad this thread is picking up some traction!

[theFutureD]

2xBW is not overly impressive for a deadlift, but you could work some speed work in.

Yeah I understand that. I also know that I'd be doing a lot better if I'd get my BW up and get that deadlift to 450 lbs or something. However, I think I can get some speed work. Using speed work so I can translate that strength better on the field.

[Bills10]

If I use a narrower stance like I would if I was jumping, wouldn't that take away my posterior chain work? I've experimented in the past with box squats and unless if I go wide, I feel it predominantly in my quads. Are you suggesting that it doesn't matter if I engage my posterior chain because my natural jumping mechanics gravitated towards a quad intensive jump? Thanks

[jonmd123]

If I use a narrower stance like I would if I was jumping, wouldn't that take away my posterior chain work? I've experimented in the past with box squats and unless if I go wide, I feel it predominantly in my quads. Are you suggesting that it doesn't matter if I engage my posterior chain because my natural jumping mechanics gravitated towards a quad intensive jump? Thanks

If I use a narrower stance like I would if I was jumping, wouldn't that take away my posterior chain work?

It might just be technique or cueing issue, I'm not sure. The posterior chain should be highly activated on the concentric portion of the movement, even if you are slightly narrower.


Are you suggesting that it doesn't matter if I engage my posterior chain because my natural jumping mechanics gravitated towards a quad intensive jump?

In a way, yes. Unless you are doing hypertrophy work, the movement itself is what you want to improve, not necessarily the strength/power of one specific muscle group in isolation.

[theFutureD]

If I use a narrower stance like I would if I was jumping, wouldn't that take away my posterior chain work?

It might just be technique or cueing issue, I'm not sure. The posterior chain should be highly activated on the concentric portion of the movement, even if you are slightly narrower.


Are you suggesting that it doesn't matter if I engage my posterior chain because my natural jumping mechanics gravitated towards a quad intensive jump?

In a way, yes. Unless you are doing hypertrophy work, the movement itself is what you want to improve, not necessarily the strength/power of one specific muscle group in isolation.

I've had this same issue before regarding box squats as well. It's like I feel it more in my quads than anything. But the muscles in the back are still getting activated right and getting the benefit?

[jonmd123]

I've had this same issue before regarding box squats as well. It's like I feel it more in my quads than anything. But the muscles in the back are still getting activated right and getting the benefit?

It may help to move the box back a few inches behind your heels, so your hips have to go back to reach it. That will force more hip flexion.

[-Lucifer]

Why am I gaining weight despite keeping the reps low (2-4)? I only do 'hypertrophy work' when it comes to rack chins (no pullup bar at home) and calf raises. My weight has gone from 185-190 within one month. I'm not a newbie, by the way and have been lifting for 13 years (on and off).

P.S. I am cutting and haven't been eating over my TDEE.

[jonmd123]

Why am I gaining weight despite keeping the reps low (2-4)? I only do 'hypertrophy work' when it comes to rack chins (no pullup bar at home) and calf raises. My weight has gone from 185-190 within one month. I'm not a newbie, by the way and have been lifting for 13 years (on and off).

P.S. I am cutting and haven't been eating over my TDEE.

Why am I gaining weight despite keeping the reps low (2-4)?

Certain rep ranges might be more conducive to hypertrophy, but that doesn't mean you won't grow with 5- or 10+ reps.


P.S. I am cutting and haven't been eating over my TDEE.

You are either miscalculating your TDEE, your consumption, or both - there is no way around this.

[iHATEnumberTWO]

any drills to improve acceleration mechanics?

thanks!

[theFutureD]

How can I take my deadlift to 2.5xBW? Any tips regarding that?

[jonmd123]

any drills to improve acceleration mechanics?

thanks!

Poor running mechanics can be the result of two things:
1. Poor/no coaching or just lack of reps.
2. Poor strength/stability.

Most people focus on the first one, which I feel is usually not the problem unless you are brand new to training. If you are finding yourself in poor body positions while running, there is a good chance you are not stabilizing your trunk well and/or have poor mobility through your hips. At your age and size, I would focus on the strength/stability side of things.

I might do an article or video on the topic in the coming weeks, but here is an article I wrote a while ago that goes over a few running specific core exercises.

http://www.stack.com/preview/218363

[jonmd123]

How can I take my deadlift to 2.5xBW? Any tips regarding that?

Everyone is going to have a different ceiling in regards to relative strength. It could be as simple as adding 5lbs to the bar each week or you may need more advanced training methods. Hard to say.

[theFutureD]

Everyone is going to have a different ceiling in regards to relative strength. It could be as simple as adding 5lbs to the bar each week or you may need more advanced training methods. Hard to say.

If it helps.. I'm 165 lbs. I'm just starting to tap into some of my strength potential. At least.. that's what I think. And let's say.. I need more advanced training methods.. what would they be? Just for future reference.

[jonmd123]

If it helps.. I'm 165 lbs. I'm just starting to tap into some of my strength potential. At least.. that's what I think. And let's say.. I need more advanced training methods.. what would they be? Just for future reference.

I've never used this deadlift program, but I know a few people that had pretty good success with it - http://tsampa.org/training/scripts/c...lipi_deadlift/.

[DCSpartan]

Ed Coan's program is great if you are peaking for a PL competition. I've used it twice for comps and was pleased with the results. If you arent peaking for a competition, maybe more of a steady base building program would work as well.

[theFutureD]

Ed Coan's program is great if you are peaking for a PL competition. I've used it twice for comps and was pleased with the results. If you arent peaking for a competition, maybe more of a steady base building program would work as well.

I'm gonna milk the basic things as much as I can until they stop giving me the result I can get.. and It's far from done. This seems as a nice stuff to do when I get the numbers a bit higher than they are now.

[jonmd123]

I'm gonna milk the basic things as much as I can until they stop giving me the result I can get.. and It's far from done. This seems as a nice stuff to do when I get the numbers a bit higher than they are now.

That would be my advice. Ed Coan's program will bury most people unless they have a really solid training foundation.

[DCSpartan]

That would be my advice. Ed Coan's program will bury most people unless they have a really solid training foundation.

Doing 8 sets of speed deadlift triples at 315+ with 90 seconds rest between sets was a pretty intense experience first time I did it.