Ay Gee Vee Tee - contains videos (NSFW - manly glutes)

Dreamforger said:
Always good to hear. I was thinking of running it for 2" deficit deadlifts (I'd use my max for a deficit deadlift of course rather than normal) and was curious as to how effective the routine was.
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Out of curiosity, what would the deficit benefit ffor your training?
 
I often do deficit warm up when I'm not lifting off blocks. Good way of getting that initial "off the floor" speed. However my struggle was engaging glutes when the bar is off the floor hence why I'm doing block work.

I look forward to doing deficit again as it is a good reminder on good setup and form.
 
Dreamforger said:
Mainly speed off the floor and I am aware that it can strengthen form throughout the entire movement too. I've done speed pulls for a quite a while now so the deficits will just replace those.
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If you're slow off the floor, the weight is too heavy. ;) Nobody lifts a 1RM deadlift quickly. :D

They also change the lift dynamic because of the compromised start position, meaning you'll probably pull differently... which means carry-over might not be as awesome as you'd like.

I would always contend that getting better at deadlifting means doing more deadlifts in the way one would normally do deadlifts - or variants of. By variants, I mean pauses at various heights, different resistance (bands/chains) or (I know you want to do something else, but) speed work.

Just my two pence - you'd get better training outcomes from doing more speed work than deficit work. IMHO.
 
Lifting from blocks you're in a compromised position too - it's about engaging the right motor functions to enable a safe lift and develop power.

If you can do it from deficit, it'll aid you in your regular deadlift. Mixing speed work and deficit work will help. Anything that can help strengthen posterior chain engagement and motion won't do any harm. The initial lift is mainly hamstring but also very PC dominant so deficit, as well as deadlift variations should all add up to improvements (RDLs and GHRs and Good Mornings are great for this).
 
Isn't lifintg from blocks different, however, as the levers involved in the lift are less compromised (i.e. why an 18" pull is easier than a proper deadlift)?

So yes to engaging PC at the right points, etc. - agree entirely. It's all about ensuring that your pull is as consistent as possible rep to rep.

Anyway - I'd never stop somebody doing a deficit pull, unless they were doing so REALLY badly. However, in terms of 'bang for buck' for training outcomes, I'm not convinced they add much to many people's programmes.

Sorry for the derail! :D
 
mrthingyx said:
If you're slow off the floor, the weight is too heavy. ;) Nobody lifts a 1RM deadlift quickly. :D

They also change the lift dynamic because of the compromised start position, meaning you'll probably pull differently... which means carry-over might not be as awesome as you'd like.

I would always contend that getting better at deadlifting means doing more deadlifts in the way one would normally do deadlifts - or variants of. By variants, I mean pauses at various heights, different resistance (bands/chains) or (I know you want to do something else, but) speed work.

Just my two pence - you'd get better training outcomes from doing more speed work than deficit work. IMHO.
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Whilst I agree that the weight being too heavy can be a reason for a slow lift off of the floor I'd also have say that inefficient musculature engagement is the other, of which the efficiency can be reinforced due to the increased ROM and literally being forced to push (pull) efficiently to lift the weight.

I am aware that the dynamics of the lift change when doing deficits compared to conventional but this depends on the size of the deficit and only really changes once you get to 3"+. I'll rummage for references to back that up.

The issue I have with added resistance work, particularly bands - I can't comment for chains as there are studies to prove they increase speed off of the floor, is that the bands alter the bar path and is actually guided by the bands more than is realised, thus changing the lift and not having much of a carry over (unless in a deadlift suit where that kind of elasticity is recreated). Pauses are all good, no gripe with those. Speed pulls however have too increased my pulling efficiency but in all the times that I've done them, I've just become very efficient and pulling those particular weights rather than seeing much of a carry over to heavier weights. So I'm not saying speed pulls aren't useful, they are but the change in dynamics of doing deficits might be useful whilst still providing a similar intended result (better speed off of the floor).

My other thought behind this is that a few other lifters at the weightlifting club have been doing deficits off of 2" and have had brilliant results, and consistent results for that matter, since they've been doing them. Some that have used a greater deficit of 3"-3.5" however, not so much which is where I agree with you that the dynamics of the lift have changed too much and the carry over isn't as significant as it's almost become a different lift.

Freefaller said:
Lifting from blocks you're in a compromised position too - it's about engaging the right motor functions to enable a safe lift and develop power.

If you can do it from deficit, it'll aid you in your regular deadlift. Mixing speed work and deficit work will help. Anything that can help strengthen posterior chain engagement and motion won't do any harm. The initial lift is mainly hamstring but also very PC dominant so deficit, as well as deadlift variations should all add up to improvements (RDLs and GHRs and Good Mornings are great for this).
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I enjoy pulling from blocks currently, they have seemed to have aided both sumo and conventional in almost all parts of the lift. I think I will give deficits a go, even if it's just for the period of the program (10 weeks) which is relatively short in comparison to how long I've been doing speed pulls.
 
No derail it is perfectly relevant.

For a beginner I guess deficit is less beneficial. Where speed deadlifts and other hamstring and PC dominant exercises can help instead. I still think that deficit deads have their place (with good form).

Of 18" blocks you can get away with more thoracic flexion similar to starting anyway partially on a lift. You are already in a position that should be in full tension but are starting in such a way that your setup is slightly further up from the lift so it is something you have to consider when setting up.

The key is linking the start and mid point in such a way as it becomes seamless.
 
Day 32

Push/Pull:

Been doing a lot of rehab work on the shoulder and it's behaving better - plus a few visits to the physio. :)

So down to 10*4. Today it was 115kg. I've tweaked my form a little to try and put less pressure on my shoulder - it seems to be working pretty well. :)

Bench:

Bar*lots
60*10
70*8
80*8
90*8
100*8
10*4*115kg

Little vid of my 8*100kg warm up:


5th set of 10, 4*115kg (paused) reps:


BOR 10*4*90kg
Plate Press ups 4*8*40kg
Invert rows 4*8*BW+25kg chain

Volume (excluding warm up): 12,224kg
 
Day 33

Non AGVT day - Ed Coan Deadlifts off THE FLOOR! :cool:

Deadlifts:

Bar*lots
10*70
6*110
6*140
5*160
3*190
3*210
2*230
1*245 - PB! :cool: :D


1*250 - Another PB! :cool: :D


3*175
3*175


Single arm Barbell Rows:

3*6*60kg

Pull ups

3*6*BW+20kg

Volume: 8,215kg

Less volume, but more effort today. :)
 
Day 34

Shoulders:

Barbell STRICT press 10*4*70kg - didn't have to push press, felt pretty comfortable - well as comfortable as bloody OHP can be. :p
DB Side Raises 10*4*10kg
Incline bench 4*6*30kg

Volume (excluding warmup): 3,920kg

Never a lot of volume on shoulders :/ I doubt they could take much more punishment anyway :p

Did some conditioning circuits 3 circuits of the following (I had 2 minutes to complete plus 90s rest):

The following had to be completed in 2mins:

Sled pulls followed by sled sprint (80kg on the sled)
10*48kg dumbbell swings
10*Inverted rows
6*Burpees to 35" box jumps
100kg farmers walks 20m

That was quite humbling! :D
 
Day 35

SQUATS!!!

Tough day today, but good motivation despite being cream crackered.

Over 10 tonnes again on squats alone (if you include the warm up)! :cool:

Bar*lots
60*10
80*10
100*8
120*6
140*6
150*5
160*4

Squats 10*4*175kg

Did 4 sets beltless and was quite happy with how it looked. Here is set 3 of 10 sets @ 175kg:


Here is set 6 of 10, with the belt:


I come out of the hole a bit better as I think I just have more confidence and can brace a bit harder. However, form wise there's little in it really.

Then finished off with some:

DBSS 4*6*32kg - BLEURRGGH!!!!

Volume (excluding warm up): 7,768kg (12,918kg with warm up!)
 
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