GOHEAVY.COM Forums
We have made several changes to our policy here at GOHEAVY. Here they are:
  • POST WITH YOUR REAL NAME (FIRST & LAST!)
  • POST WITH YOUR REAL EMAIL ADDRESS
  • NO FLAMES
  • NO ADS
  • NO TROLLING
  • PLEASE KEEP BAD LANGUAGE TO A MINIMUM
The moderators of this forum reserve the right to delete any post that is deemed inappropriate for this forum.

[ View Thread ] [ Post Response ] [ Return to Index ] [ Read Prev Msg ] [ Read Next Msg ]

GOHEAVY.COM Debates Forum

4-Day Split & Clip *LINK*

Posted By: Roger Hendrix (c-24-22-151-30.hsd1.mn.comcast.net)
Date: Wednesday, May 14, 2008, @ 1:09 p.m.

In Response To: Re: Deadlift advice (King William)

My 2 cents.

I've used a 4-day rotation for powerlifting training for quite some time. We use the following split, including some assists we rotate weekly:

Monday (Heavy BP/chest/shoulders/tri's/bi's)
Tuesday (SQ/GM's/Box SQ)
Thursday (light BP/chest/shoulders/tri's/bi's)
Friday (DL/rack pulls/RDL's/front squats/various rows)

As for form, I also pull conventional, using stance with my feet about 12" apart, gripping the bar about 1" outside the smooth part.

I squat and deadlift in the same week 52 weeks per year. Each lift helps the other, however, some lifters do prefer to do DL assist work in place of actual pulls, such as, pull-throughs, rows, hang-cleans, etc.

To me, the main assists I try to do every week is rack pulls for DL's and box squats for the SQ. Click below for a competition clip (705 lbs) showing me pulling conventional with about an 8" spacing between my feet. I've added about 50 lbs in body weight since then ('02) so my stance has had to move out a bit.

http://www.rhfinancial.org/powerlifting/video_deadlift_assists.html

Password:

Messages In This Thread

[ View Thread ] [ Post Response ] [ Return to Index ] [ Read Prev Msg ] [ Read Next Msg ]

GOHEAVY.COM Debates Forum is maintained by Administrator with WebBBS 5.12.