Adarq.org

I think lifting heavy is a "fixed" way of actually knowing you're lifting that weight and you're recruiting a high % of motor neurons for doing that, whereas when you lift ligther weights explosively there's not a determined way to really know if you're lifting fast enough, or as fast as the last time you trained, or faster. That's the culprit with that.

i agree here. it's the same reason i go full rom on say, chin ups. i want to know if i got stronger or if i just did a more shallow chin up than last time.

Best thing I've found is this:

Eccentric Single Leg Knee Extensions (with toes pointed out).
I would recommend a bilateral version but I wouldn't know how to do them eccentrically with heavy weight.

Get on the machine. Set it to an easy weight, ilke 50lbs. Set the machine so you're only doing the final half of range of motion (some machines don't allow you to control the ROM so if this part confuses you; ignore it).

Start the lift with both feet and hold the lockout for half a second. Then, drop one of the legs while keeping the bad up with the other, and slowly lower it to the starting position.

LONG STORY SHORT: Get on the knee extension. Point your toes out. At the top of the ROM, do the "down portion" with one leg only.

Side note: I like to use a weight that's very hard for me to do the ENTIRE lift with one leg, but easy enough so that I can get 10 negative reps with a single leg.

Do about 10 reps of these negatives and your leg will have no choice but to really use the VMO! In addition, I have read online that it is much easier to change motor recruitment patters by using eccentric (negative) movements instead of concentric. You want to get the VMO to fire on quad movements so this should help.

are the singles at the 350 clusters also paused reps?

Quote from: Dreyth on May 25, 2012, 02:03:57 pm

if anyone cares i've switched over to the conventional deadlift. currently my bests are 330x7 and 340x6. I will be attempting 350x5 next week.

I also do back extensions twice a week. On one day, I do 3x8 with heavier weight, and on the other day, 4x15 with lighter weight.

RDL is a great assistance exercise but it's not measurable which it seems you a realizing is a major weakness.  Deadlifting may not be as specific for jumping and may be dangerous (if performed stupidly IMHO) but it's actually one of the most measurable exercises there is.  In fact, it's the first test of strength our old strength coach used when evaluating athletes because it's there are no depth issues like in the squat and even with poor form is a decent indicator of whole body strength.

My only advice would be not to treat deadlifting like squat (ie with rep/set/ranges).  While you can train your recovery abilities to the point where you can squat daily.... that's really asking for trouble with the deadlift.  I increased my deadlift from 405 to 540 in about 6 months using heavy singles sparingly (every one to two weeks) and back off sets of RDL/Stiff legged deadlifts.   Good luck.

Thank you very much. I agree with everything in this post. In addition, I only deadlift once a week. In fact, I only do one heavy set a week. No 3x5 or anything like that, just ramping up to a top set and I still make great progress with it.

if anyone cares i've switched over to the conventional deadlift. currently my bests are 330x7 and 340x6. I will be attempting 350x5 next week.

I also do back extensions twice a week. On one day, I do 3x8 with heavier weight, and on the other day, 4x15 with lighter weight.

so is this guy natural...

Quote from: PointerRyan on May 14, 2012, 01:52:42 am

gosh that weird. i have problem with deadlifts. it's easier when i push my hips up first making it more like a RDL, or i cant lift the weight.

This is how a technically very good deadlift looks like. I bet yours is very different. Figure it out.

http://www.youtube.com/watch?feature=player_detailpage&v=44OAhh9n7l4#t=214s

I cannot believe my eyes. That form was insanely good for a max attempt...