Explode Your Deadlift e-book: released

small-book1Over the years I have been asked by literally thousands of lifters and athletes one very simple question. That question is:

“How do I improve my Deadlift?”

And that’s precisely why I’ve written ‘Explode Your Deadlift’!

In this e-book you’ll discover:

Exactly how to pull Conventional and Sumo

Easy tips to reduce your injury-risk whilst Deadlifting

How to work out your unique weaknesses and the exercises you can use to turn those weaknesses into strengths

And much much more…

To see full details about Explode Your Deadlift and to start improving your Deadlift TODAY, click here.

The Deadlift – I’m a FREAK (The Final Installment)

aabv0118-300x199In parts 1, 2 and 3 of this mini-deadlift newsletter series I shared with you some deadlift history and 2 of my most successful, world record producing training cycles. (If you haven’t read those then just search in the ‘Deadlift’ category in the right side bar and you’ll find them very easily).

Hopefully you are now well on your way to a bigger pull and all the benefits it brings…

Winning Powerlifting meets, legs like Tom Platz, Lats like Franco Columbo and hot chicks falling at your feet…

I wrote this newsletter to show you the assistance exercises that I use for the deadlift.

 

Primary Muscle Groups to Focus on

– Hamstrings

– Glutes

– Lower Back

– Lats

– Upper Back

– Grip

My Favourite Assistance Exercises

– Leg Curls

– Leg Presses (feet high, toes out)

– Calf Raises (seated)

– Pull Downs (V-bar)

– Low Pulley Seated Rows

– Hammer Strength Rows

– DB Rows

– Very heavy bar holds

How I use these Movements

On Thursday, the day after I Deadlift I will usually do something like this:

– Leg Curls: 5 x 20

– Leg Presses: 5 x 15 – 20

– Calf Raises: 5 x 20 – 30

– Pull Downs: 3 x 10

– Low Pulley Rows: 3 x 10

– DB Rows: 3 x 10/side

I train grip like this:

On Wednesday, after my main deadlift sets I do this –

– Double overhand bar holds (bar is taped and I don’t use chalk): 5 to 8 sets x 20 seconds hold

On Saturday, I do this:

– Heavy partial deadlifts, shrugs, or a couple of other secret grip exercises I have up my sleeve

My Rules for effective use of Assistance
Exercises:

I never push assistance exercises to failure

– Assistance exercises must help the main movement or they get dropped

– The main movement always remains the priority

– Higher reps are used (8 or more)

– Rest periods are short (a minute)

– No assistance movement can ever replace the main movement

So there you have it. You’ve seen the world record training cycles. You’ve seen the assistance work and I’ve given you plenty of things to think about when planning your own deadlift training.

All you have to do now is the hard bit…

Get to the gym and put the hours in.

If you want to see how to put all this together and unleash your inner Deadlift beast, check out “The Phase that Launched 1000lbs” by clicking the link below:

The Phase that Launched 1000lbs

 

Talk soon

Andy B

The Deadlift – I’m a FREAK (Part 3)

In parts 1 and part 2 of this deadlift newsletter series I gave you some deadlift history and the training cycle I used to pull 1003lbs. (You can view parts 1 and 2 by searching in the ‘Deadlift Category’ in the right hand side bar).

Now I’m going to share with you the training cycle that I used to pull another world record. This time 1008lbs. That’s 457.5kg or half a small car!

What you’ll see here are the top sets I did in the gym, starting 10 weeks out from the competition where I pulled 1008lbs. I pulled on a Wednesday, after Squatting. I preceeded this training phase with several weeks of very heavy pulling from boards.

The Training that produced 1008lbs

10 weeks out: 220kg x 5 reps (Belt only)

9 weeks out: 230kg x 5 reps (Belt only)

8 weeks out: 240kg x 5 reps (Belt only)

7 weeks out: 250kg x 5 reps (Belt only)

6 weeks out: 265kg x 5 reps (Belt only)

5 weeks out: 280kg x 5 reps (Belt only)

4 weeks out: 300kg x 3 reps (Belt only)

3 weeks out: 320kg x 3 reps (Belt only)

2 weeks out: 350kg x 5 reps (Belt only)

1 week out: REST

So there you have it. The training was was similar to the cycle I did that produced 1003lbs. The biggest difference was 2 weeks out where I went a bit heavier and did more reps.

Oh, and I trained my grip a whole lot differently (but that’s a story for another time).

Bear in mind that these top sets were done after 5 to 8 warm up sets. Each set getting progressively heavier. I pull extremely explosively at all times. Compensatory acceleration is King!

In part 4 (the final chapter to this mini- deadlift series), I’ll talk you through the assistance exercises I use for my deadlift.

Get angry, then pull big

Andy

The Deadlift – I’m a Freak: Part 2

In part 1 I gave you a little bit of deadlift history and some tips to get you on your way to a bigger pull. If you haven’t read part 1, you can do so here:

I hope you’ve been using the tips I presented in the first installment :)

In this installment I’m going to show you the exact deadlift cycle I used to make history and pull the first ever 1000lbs deadlift.

Here goes:

The Phase that Launched 1000lbs:

*All pulling was done from the floor.

*This training block of 10 weeks was preceeded by a training cycle where I pulled very heavy from blocks.

10 weeks out: 220kg x 5 reps (Belt only)

9 weeks out: 230kg x 5 reps (Belt only)

8 weeks out: 240kg x 5 reps (Belt only)

7 weeks out: 250kg x 5 reps (Belt only)

6 weeks out: 265kg x 5 reps (Belt only)

5 weeks out: 280kg x 5 reps (Belt only)

4 weeks out: 300kg x 3 reps (Belt only)

3 weeks out: 320kg x 3 reps (Belt and suit bottoms)

2 weeks out: 340kg x 3 reps (Belt and suit bottoms)

1 week out: REST

So there you have it. Those were my top sets each week in the gym, leading up to my 1003lbs deadlift.

History's first 1000lbs Deadlift

History’s first 1000lbs Deadlift

I Deadlifted on a Wednesday, after Squatting

I did 5 to 8 warm up sets before the top sets you see above.

You may be surprised to see that I trained so light and pulled so big in competition.

Well, it’s what works for me. You have to find out what works for you.

With this in mind, keep the Deadlift Secrets that you’ll read below to yourself.

shhhh…. I don’t want everybody pulling a grand ;)

Deadlift Training Secrets:

1. Optimal training is doing the least amount of work and producing the highest results in competition. So don’t kill yourself in the gym for the sake of it

2. You must be able to justify why every exercise and every set/weight/rep combination is in your program. If you can’t; you need help designing your programs

3. Train explosively. I focus on developing explosive power each and every time I pull. Speed Kills in Boxing and it helps you annihilate sticking points on the deadlift

So now you know how I pulled the worlds first 1000lbs deadlift and some secrets I employ to help me design optimal training programs.

Now get to the gym and pull big!

Since pulling 1003lbs, I have pulled 1008lbs. Be sure to check out how I did that in the next newsletter.

The Deadlift – I’m a Freak: Part 1

Less technical than the squat and a greater test of all round strength due to it needing a vice like grip as well as a powerful posterior chain.

In recent years deadlift records have often stood still, whilst Squat and Bench records have exploded. The lifting equipment in Powerlifting has let lifters improve their Squats and Benches very quickly. However, equipment plays little role in deadlifting and it basically takes hard work, clever planning and the right attitude to pull big.

There is no other lift that depends on your state of mind as much as the deadlift. Indeed, if I tried to pull 850lbs in the wrong state it may not budge.

But come meet day, and I have pulled over 1000lbs…

And that’s why I say I’m a FREAK!

I was born to deadlift.

In the next few email newsletters I’m going to share with you some of my greatest ever deadlift training cycles.

These training cycles led to world records and my creation of a wholenew bracket for Deadlifting:

The 1000lbs club.

In total 13 men have pulled over 900lbs in Powerlifting competition. I’ve pulled over 900lbs in competition nearly 40 times!

Now you may be thinking to yourself; why am I telling you all this? And that’s a very good question. It’s because I want to help you achieve your Deadlift goals and get you to discover the secrets of a big pull.

The up coming training cycles and assistance work (in the next newsletters) will help you design your own training cycles better than ever before.

But I’m not going to make you wait until then for some “good stuff”.

So check this:

8 Ways to Supersize your Deadlift

  1. Perfect your technique. The best athletes in all sports tend to have great technique.
  2. Begin your deadlift with straight arms. It’s a stronger position and it may save you from a nasty Biceps tear
  3. Work out your best stance. Conventional or Sumo?
  4. Don’t max out every week. This is a silly idea on any lift, but it will probably burn you out faster on the deadlift than any other movement in the gym
  5. Train explosively. Speed can help you blast through any sticking point
  6. Train from blocks some of the time. This will help you feel heavier weights than you are used to
  7. Don’t be afraid to have a week off from deadlifting. Sometimes you’ll need it
  8. If you don’t want a week off but don’t feel up to pulling heavy… do speed work (Try 50% x 3 x 5)