655/605lb Deadlift AMRAP PLUS My Off-Season Volume Program + Contest Peak - Strongman Nationals Prep

[@apo75018]

Your DL form is a thing of beauty.

[@jefferylord3068]

I agree!

[@anthonyurso9366]

Crazy can hang on with overhand grip as well I try to stick with overhand to work it but always have to switch under over as get heavier

[@JR-hh8js]

It’s inspiring because I also have shit leverages

[@Guitareben]

This is awesome! I wanna see more channels explain their own programming, and why they're doing it for themselves (instead of selling us their programs etc) Top stuff!

[@Soccasteve]

Agreed, no one goes into the details of programming. Either because they don't understand it themselves or because they want you to buy their programs/coaching.

[@Major.Tom.1973]

Note to self: to see examples of PERFECT form, jump to 10:20 and 12:00

[@Major.Tom.1973]

impeccable control on the eccentric! 🙌

[@geneharrogate6911]

You've got this all wrong Bromley. According to Westside, you're supposed to be doing everything *but* deadlift to bring up your deadlift. That 605 x 10 was just a fluke..

[@JW0143]

I have no dog in this fight but is your argument that the things Westside does for powerlifting purposes don't work? There's more than 1 way to go about things and Alexander's obviously work for him but I'd say there are some people that have used Westside's philosophies and benefitted as well.

[@geneharrogate6911]

@@JW0143 I made no such 'argument', lest we tee off on a false premise. And Westside 'philosophies' seem to be an ever changing landscape that only Simmons himself can define. In reality, its really a hodgepodge of other successful principles cobbled together and given a name, of course it can work. Is it optimal for the majority of the training population? I doubt it. But thats OK, they're not interested in the majority of the training population. From the Westside website: *Westside Barbell is an invitation only training laboratory where only the strongest of mind and body survive* Cringe aside, there's the key to Westsides success. Simmons ensures he has the best genetic material to work with, plus a membership that would be almost entirely on PEDs. These people could get strong (er) doing more or less any reasonable programming. Simmons promulgates his methods to be the supreme strength training system, and this is demonstrably not the case.

[@MrCatgroove]

@@JW0143 How many top placements in the ipf or usapl train in a westside type of way? Basically none.

[@3ncore706]

@@MrCatgroove To be fair i really dont know the full workout program of many top ipf lifters?? I couldnt even find ray williams full routine. Some top elite level lifters really train in an odd way. Look at the lilliebridge method for example (and yes im aware they do not compete in the ipf)

[@MrCatgroove]

@@3ncore706 Just looking at some random current world record holders. Taylor Atwood trains standard DUP with Linear Periodization. Russel Orhii trains like every other USAPL lifter. Singles year round with sub-max backoff work with little periodiziation. I guess this is as close to Westside as you'll get. Eddie Berglund's training is on Instagram and it's not Westside. Chance Mitchell trains like Russel, with some minor differences. Bryze Krawcyk uses RTS-style programming.

[@shantanusapru]

Nice to have you back! Your channel is gold!! Wish you the best for the strongman competition!

[@ianspohn3054]

I must say, getting to see an experienced lifter design his own training program and then provide such details on the rationale, how it went for you, etc. was invaluable. This video was more useful to me than the last twenty articles I've read on deadlift programming combined. Thank you!

[@dcvg1241]

Your deadlift form is a thing of beauty. Stayed tight throughout the set and its clear to see you have very little weakness in the posterior chain.

[@GVS]

I'd give you more than 8 with that 655, moved so well!!!

[@rationalright8342]

I see you on Quora man, what are doing here ?

[@GVS]

@@rationalright8342 I have a channel as well...actually most of my time goes to KZbin, not Quora!

[@aparthia]

That deadlift is a thing of divine beauty.

[@yushy5816]

That deadlift flew, seriously making it look like 135! Great video my guy.

[@roymustang.595]

You taught me programming .I'm grateful to you 🔥🔥💜💪💪💪💪

[@ketoneconde2458]

I picked up that L/M/H wave idea from Brian Alsruhe and the first time I ran it I honestly felt like I wasn't getting that much work in. Then it came time to go for a PR and I BLEW my old numbers away by like 15%, especially on the squat. You're more advanced than I am (I've only been powerlifting for three years now) so I wouldn't expect monstrous jumps like that but I think you'll like that type of wave load, man.

[@holdinmcgroin8639]

Man those 605 lbs went smooth as hell.

[@strengthnerd8680]

Love your channel

[@brucemackenzie4952]

This kind of advice is very helpful because of the specificity. Thank you.

[@godwavenexus]

I’m going to apply to this approach to my press. 300 strict has been evading me for too long.

[@sardalamit]

X 10!! Congratulations 👍 Your channel is very good.

[@roymustang.595]

Keep posting regular content . keep going 🔥🔥🔥🔥💪

[@jdmalm123]

Nice work! Fun to see you psyched about the comp. My DL PR was off a 5x5

[@nicopostigo123]

Great explanation and lift 👍👍

[@Gonzomedic1]

Awesome work! Good luck at the meet! Might try this yeah with a sh*t ton less!

[@archmaesterofpullups]

What did your diet and pharma look like for this training cycle?

[@MV-ch3mm]

12:27 what a weird barbell, looks like my broom handle

[@SwashbucklingPirate93]

Dude your one of 2 people who's put a video up on long torso short legs. I'm 6 foot with a 31 inch unseen and the deadlift is a nightmare. I'm gonna end up with that lu xiaojun hump in my mid back also like yours. We're you ever worried about hurting your back ? and I'd love a much deeper dive into how you cultivated your DL form it would helps tremendously. We've gotta stay a lot more upright it seems. Many thanks !

[@sambsialia]

Man. Best of luck. As much as you have taught me lately, I wish you great success. While you are spending your mind power on designing yourself a super deadlift plan, I wanna ask you about Super Sqwaaaats. Ever since your vid on it, I have planned and now am finally using it. I transitioned out of Starting Strength full body into SSq. I love to hate it, but darn it, I am getting so strong for me especially overhead. Btw, I dont do behind the neck press bit stick with Rips front press. My question for you Shifu is about 20 rep deads. I read that I can sub deadlifts and change up the program. Full disclose, I am doing SSq x3 a week, maybe x2 sometimes, but I am thinking maybe 2xSSq and make one a 20deads per week. Or, even then every other week for variety mainly. Maybe you would comment in a later video, but I want to ask while you are inspiring me.

[@vikingofironthor9818]

Do you offer online coaching?

[@mariosgreca8511]

Can this program be used by intermediate lifters? For instance, by someone with 405 or 425 deadlift?

[@ReDeV7]

@ Alex Bromley ,Superb channel mate. Quick question, i'm a Masters deadlifter and i tend to get injured doing multiple reps on the Deads. Could i do the above routine with singles? 25 total singles around 1 minute apart and still reap the same benefits? Thanks in advance

[@aparthia]

Is sets of 5s your off-season volume program? I would've imagined it would have much haver rep ranges.

[@edving.5788]

Great video Alex. Would I be able to contact you about using a portion of your clip on my personal page? I'll be sure to reference you.

[@just.stronger.than.yesterd6621]

My best was 506 for 10 😐 but I'm gonna get there one day! 😁

[@johnharbour4936]

I can definitely tell you're excited! You are looking strong brother! Looks like you are headed in the right direction. I'm kind of surprised you decided to veer off course on your light DL day and shoot for the moon so to speak. I feel like that's something I'm always told not to do. Do you feel that it was instinct to push yourself like that? Do you feel like this was a smart idea and shouldn't affect your immediate training?

[@AlexanderBromley]

I was exaggerating a bit when I said my plan went out the window. I knew I was done with volume and going into a progression that would be driven by high effort on few sets. I hadn't finished mapping out my Nats prep and 605 x10 was a bucket list set. I took it knowing I could plan my prep around the next week being a backoff week. I deviated knowing how I would need to pivot, which is important.

[@johnharbour4936]

@@AlexanderBromley Another question if you don't mind me asking. I think deads tear me up like you do and I usually do them every other week. Does this mean you will try and continue to do deads every week now? If so why do you think you are now able to combat the fatigue that you couldn't before? Was just lowering the intensity for that other week the key?

[@SweelFor]

The form is so textbook it's crazy

[@johnyoung7791]

@alexanderbromley how many days a week do you deadlift during this ? Just 1?

[@fihaak7470]

What are you doing for your other days (mainly squats)? Or dont you do that while doing this?

[@anthonyurso9366]

Was thinking same thing or maybe he squats and benches on light deadlift wks 🤔

[@anthonyurso9366]

Just saw someone asked lol he said once a wk 3x8,4x8,5x8 to 3x6,4x6,5x6 but said kept intensity lower

[@allanqallan9201]

What is your protein intake ?

[@cairoking1231]

Do you take your air on top???? Seem like u take a quick one on top before coming back down .. I realize it’s better to brace that way

[@snarl8342]

This is just 1x a week correct?

[@ksphone394]

Can you do a video of you squatting heavy? Would be good to see your form under a heavy load

[@idvoka]

Great looking PR, congrats. Instead of AMRAP what do you thing of a series of triples with only enough time in between to reset? Will you do do a review of the 5th set program by Swede Burns?

[@stevesedgwick5789]

Good form on the heavy lifts, I’m surprised you have skin left on your shins 😀

[@matthewwood2559]

If done correctly do you think this program could be applied to benching and squatting

[@cyrusd3559]

How did you build the majority of your dl strength, mainly by deadlifting or by accessories?

[@AlexanderBromley]

99% squatting and deadlifting

[@iloqin]

That form though, talk about efficiency and smooth. I think I need some coaching... or just get stronger.

[@ironfortified4419]

Your videos are very insightful, thanks for posting them. I see some great vertical shin set up here, and a pushing of the feet while pulling the bar into the body on the ascent...impressive. I also notice that your hips rise to find the optimal point of tension where the upper hamstrings meet the lower glutes, maximizing leverages for a perfect pull (12:10 work set). While it's popular to consider oneself a low hip squat type puller these days, I've never seen anyone pull heavy weight with low hips. Even if they start low, the weight does not come off the ground until the hips rise up enough to create that glute-ham tension that is required. There's an old school youtube video of Coan and Phillipi (kzbin.info/www/bejne/bqDaaGlthaygqNU) conducting a deadlift seminar and Phillipi states that he's a leg deadlifter, meaning glutes down, then proceeds to demonstrate. Even with only 225 on the bar, his hips rise before the bar moves up. He says that he straightens his arms before he pulls, as an explanation for why his torso rises from the squat-down position, but he fails to mention that his hips rise as well. All of this happening very quickly before the bar starts moving upward. It's interesting. I'm guessing he feels more powerful with this approach, but in reality, he's wasting movement and I cringe at the thought of starting from a slack-arm position. In your video here, it's a good visual of the very quick adjustment (because the body is smart and knows where the optimal leverages are) that happens as the glute and ham connection comes together before the pull. And it occurs on every rep in the set. I've found in my own efforts, on a multi-rep DL set, the reps near the end of the set tend to be executed with a lesser and lesser drop in the hips, like the body goes straight to the where in knows it needs to be in order to get the job done. Andy Bolton famously does three hip drop and rise wind-ups just before he pulls, solidifying that connection. Anyway, great learning as always. Thank you for your critical thinking approach, it's infectious and inspiring.

[@dessertstorm7476]

does this program apply to less strong lifters.

[@TeamYouphoric]

Nice! I just hit a milestone myself. 2x bodyweight deadlift for 20 reps. If I forced myself to, I think I could have hit 23 reps. The 20th rep felt pretty easy. Will be going for 2x bodyweight deadlift for 30 reps in a few months.

[@ooHashim]

Twenty reps is insane! You must be better at high reps as opposed to low rep sets

[@TeamYouphoric]

@@ooHashim thanks! I'm actually much better at strength vs endurance. I rarely train high reps. The only reason I even attempted it was because I wanted to see if I could do it.

[@derpydoug4106]

How much do you weigh?

[@TeamYouphoric]

@@derpydoug4106 157 pounds.

[@Sealed_Chamber]

Do you know what your wingspan is compared to your height?

[@AlexanderBromley]

I think my ape index is minus 3 inches or so. My torso is also long relative to my height, which seems to compound the effect further. Silver lining; during log presses, one of my training partners referred to my reach as 'an overhead press cheat code'.

[@aaronf4275]

Bro you destroyed that 605, props

[@Sealed_Chamber]

@@AlexanderBromley Good for squats and pressing, not so favorable for deadlifts, although as you've shown there's obviously much more to it than that.

[@eramars5699]

Sealed Chamber Yeah imo people overplay leverages, I have long legs and a + 4 inch ape index but tbh I’ve never felt like any of my lifts were disproportionately strong or weak. It obviously matters but people think like if they’re not built for the deadlift or the bench or the squat they’ll just never hit impressive weight on the lift.

[@chrismosleythept2361]

Beast

[@roymustang.595]

Question: last Monday I did sumo for 3sets of 8 reps but I did it with rest pause because I was out of breath and fatigue(burn), and my setup was a little bit off ? What should I fix?

[@thissisawesome4853]

You should deadlift more.

[@Ian.lifts.]

Welp, gonna just copy and paste this into my plan. Thanks 😂😂

[@renaissancemedia4208]

This is the cheat code to deadlifts

[@afterlife1897]

Do you think that bench press is worth doing for overhead strength?

[@AlexanderBromley]

That's a hard one. My overhead took the biggest jump when I was 19-21 when I push jerked twice per week and almost never benched. Culminated with a 365 double out of a rack as a middle weight when I could maybe bench 405 for 1. However, I had a substantial lack of upper body strength that showed in picking stones and sandbags and with lockouts on jerks that I didn't stick. I think you CAN develop a big push press/jerk without benching but I don't know that anyone would be better off without at least some bench variation put in.

[@afterlife1897]

@@AlexanderBromley What variations do you suggest for someone who already press overhead 3 times a week?

[@jacob74947]

Gigachad I would probably do a regular paused bench for maximum bang for your buck with picking strength and overall upper body strength. Maybe a T&G or a close grip if you must. Granted I'm an u80kg who recovers very well, but I have "slots" for two strict presses, one pin press, one leg drive allowed press, a paused bench, and a close grip bench. That's six total press "slots" per week and I recover just fine. I know that is circumstantial evidence, but I consider myself particularly average so as long as you're not a quite strong MW, have particularly poor upper body recovery, have impeding upper body injuries, or are a HW I think it's PROBABLY viable to have a paused bench slot for you while maintaining the three other press slots.

[@ivan_9386]

Close grip incline bench press is money.

[@OlMoldy]

I initially wrote off your tips because of the shoes you use for deadlifts...lol. Big mistake! I've been recommending you to everyone

[@AlexanderBromley]

Lol, I'm pulling for that Newbalance sponsorship

[@lilsportsandfitness]

See you in Alabama

[@AlexanderBromley]

Looking forward to it, brother!

[@roymustang.595]

Question: can I do stiff legged/ Romanian deads in the same week where I add sumo/ conventional on separate days ? Will it affect my recovery?

[@MasoNowa]

Adding new things will always effect recovery. Without knowing anything about your numbers, ability to recover, and general volume of deadlift and non deadlift volume we cant answer that. But try it out. If you're focused on your main deadlift variation add in a little bit of RDL or SLDL (that is light) and build up

[@zsahe21]

!!!

[@Brian-zg9ff]

How much were you squatting during this training cycle?

[@AlexanderBromley]

Once a week on another day. 3x8, 4x8, 5x8 to 3x6, 4x6, 5x6, adding a little weight each set but keeping effort relatively low. Worked great.

[@Brian-zg9ff]

@@AlexanderBromley thanks for the reply. I am going to try this. My deadlift has been stuck for almost 2 years. I have similar proportions to you and it has always been a very unnatural movement for me. Would love to see some progress