Kanishk's Progress on Deadlifts

I wish you wouldn't have stuck with the too heavy bar. That was a mess and you could have gotten hurt and it I think it defeated the purpose of the session.
That's OK but let's have a do over.


You need more than 30 seconds rest between the speed sets. You can't expect to lift "explosively" while resting like a bodybuilder. Keep the heavy sets to singles. That is, I'd rather you do the same amount in singles rather than in doubles.


Start with more reps for the speed. You should be able to do 8 or so. You can cut down the reps as the intensity is increased.


Let's call this session practice, OK and forget what I said before because I think we are going to have to nail down the weight ranges. If Anuj can guide you through it I'd like you to work up to a relative max next time. I don't think that will end up being any more than 385 or so. You will warm up carefully and build up carefully to your BEST max for the day…and do that once. That's it. This should be done ala "single scene" but just one max and then no singles. QUALITY.
After this we will base the speed deads progression on this relative max you established. It's just a benchmark. We don't need it to be like rocket science.


So the next workout should be a repeat attempt at this last workout, like so:


1. Warm up to quality relative max (I'm guessing 285 or so)


2. Calculate 55 percent of that max and use this weight for you speed sets (I'm guessing 155 to 160)


3. Go for a total of about 9 total speed lifts. They can be done as singles OR as doubles depending on how explosive you can be. If for instance you can maintain pretty much the same speed for a second rep or even do a little better, do two reps. If you can't do that then stick with one rep at a time. Adjust the sets to make 9 or even 10 total reps accordingly.


We'll cover the next session after that once we see what happens.


You through any semblance of your setup out the window for every deadlift you did. You back was rounded, etc. I would have rather you skipped the front squats than sleep walk through these deadlifts.