Post by joeaverage on Jun 9, 2004 15:08:25 GMT -5
Just like the squat and bench, it's important to cycle your dl training as well. I thought I was cycling my dl correctly, during the course of my 17th cycle, I finally realized I wasn't.
You will break your dl training into 3 mini-cycles. Cycles 1&2 using the double half smalls, cycles 3&4 using the double half mini's, cycle 5 and meet day using just free weight will be the third mini-cycle.
Now, I always did my first mini-cycle correctly, 4-5 reps on cycle 1, 1-2 reps on cycle 2. My mistake was on cycle 3. I figured since I was deloading the band tension that I could increase the bar weight, wrong answer. Usually on cycle 3 by adding bar weight, I was only getting 2 reps at the most and thus peaking, cycle 4 I would get crushed. So, it's important when going from cycle 2 to cycle 3, to drop your bar weight in order to insure that you will get 5 reps.
Right now, how much bar weight to drop from cycle 2 to cycle 3, I'm not sure. My plan for my 18th cycle is to split the difference between cycles 1&2. My bar weight for cycle 1 was 535, my bar weight for cycle 2 will be 615, cycle 3 I'll deload to the mini's and my bar weight will be around 575, then cycle 4 I'll jump past my cycle 2 bar weight to about 635-645.
Cycle 5 with just free weight, I'll split the difference between cycle 3&4, try and pull about 605 for 5, should be good for a strong dl max!
What I'm now doing is treating each mini-cycle separate from the other 2. Insure that I get the 5 reps on cycles 1,3&5 and not just keep increasing the bar weight each cycle. The band bar weight combo's I'm pulling in training I should be able to pull well over 700 on max day, during the past several cycles I couldn't understand why I was getting crushed on cycles 4&5, then it dawned on me that I was peaking on cycle 3.
Right now this is all theory, but based on the way we cycle the other 2 lifts, this new approach makes a lot of sense!
You will break your dl training into 3 mini-cycles. Cycles 1&2 using the double half smalls, cycles 3&4 using the double half mini's, cycle 5 and meet day using just free weight will be the third mini-cycle.
Now, I always did my first mini-cycle correctly, 4-5 reps on cycle 1, 1-2 reps on cycle 2. My mistake was on cycle 3. I figured since I was deloading the band tension that I could increase the bar weight, wrong answer. Usually on cycle 3 by adding bar weight, I was only getting 2 reps at the most and thus peaking, cycle 4 I would get crushed. So, it's important when going from cycle 2 to cycle 3, to drop your bar weight in order to insure that you will get 5 reps.
Right now, how much bar weight to drop from cycle 2 to cycle 3, I'm not sure. My plan for my 18th cycle is to split the difference between cycles 1&2. My bar weight for cycle 1 was 535, my bar weight for cycle 2 will be 615, cycle 3 I'll deload to the mini's and my bar weight will be around 575, then cycle 4 I'll jump past my cycle 2 bar weight to about 635-645.
Cycle 5 with just free weight, I'll split the difference between cycle 3&4, try and pull about 605 for 5, should be good for a strong dl max!
What I'm now doing is treating each mini-cycle separate from the other 2. Insure that I get the 5 reps on cycles 1,3&5 and not just keep increasing the bar weight each cycle. The band bar weight combo's I'm pulling in training I should be able to pull well over 700 on max day, during the past several cycles I couldn't understand why I was getting crushed on cycles 4&5, then it dawned on me that I was peaking on cycle 3.
Right now this is all theory, but based on the way we cycle the other 2 lifts, this new approach makes a lot of sense!
