Biofeedback Training: Move Forward In All Possible Directions

Sam Langford

“Knowing is not enough, we must apply. Willing is not enough, we must do.”-Goethe

The PR train rolls on with biofeedback training (ala Gym Movements)!

I have been hearing about tons of people busting PRs like crazy.   If you are on twitter, use the tag #Preveryday and start posting your PRs for a chance to win a really cool prize from Ryan at Stronger Grip.

Last night I was working on my dissertation paper and took a “study break” to go lift.  Trap Bar Deadlifts were sounding good, so I put on 135 and tested it and waaaaala, tested great!

I worked through my warm up and kept adding weight and it kept testing well.  I did 405 and it was easy w great bar speed (another indicator is the speed of the lift).

Whoo ha!

This was 20 lbs off my current PR and I knew that I could do 455 lbs, so I added a 25 to each side.

The moment of truth: it came up a bit slow, but felt very smooth and I got it!  This was a 25 lb PR is only a few weeks.

425 x 1 PR on Jan 31, 2010

455 x 1 on March 7, 2010 (unfortunately my camera was full and I did not get it on film)

So in about 5 weeks I was able to add 25 lbs to my max.  The interesting part is that I only trained trap bar deadlifts one other time during those 5 weeks.  On that day, 365 lbs felt very heavy and I just did some reps around 315.

Optimal Every Time

By using biofeedback it allows you to test what will be best for you on that day at that time!  Maybe today is a max lift on bench but your program design says to do 3 x 10 for squats.    Did you just miss a great bench session?  How would you know?

Ask any experienced lifter and they will tell you to not miss those days that everything is working well, you feel “on” and you should go for a new max on that day (1 RM, 1 rep max).  You may not get that day “back” for some time.

I call BS on this.

I would say that if you test it each day, you can have a virtual ground hog’s day of never ending PRs!

This ground hog loves hitting PRs too!

This may not always be a max lift (1 RM), but it will happen in the following

• Volume (total amount of work done)
• Intensity (max weight lifted for a single rep or % of 1 RM)
• Density (amount of work done in a given time)

Keep moving forward in whatever direction you can, each day.    Your goal is do and be better tomorrow than today.  Nothing stays the same.

There is nothing special about me at all.  Heck, most of the athletes I train make faster progress than I do.  The goal is to be better today.

How many people do you meet that are BETTER each time you see them?

Sign me up!

Comments

What do you think?  Is this possible?  I want to hear from ya in the comments!

Rock on
Mike T Nelson

If you liked this post, please subscribe to the RSS feed by clicking HERE and any time I update a post, you will know about it instantly!

You can also help out by hitting this  

I Am Pissed!  A Trip Inside My Head

I am really pissed off right now and I can’t focus on anything else, so you will get an inside look into my brain. Caution, you have been warned.

As readers of this blog know, I do training and nutrition work to get professional and every day athletes of all types performance increases. I’ve been doing it for several years now and I’ve spent well over $200,000 over the years on getting better at my craft via college, seminars, certifications, books, etc. This is not meant to impress you, but if you are serious about something you have to pay to play. I know many others that have paid very large sums to practice their craft, so this is no different.

Why I am Pissed

I am pissed off to no end now because I could not get the result I wanted from an athlete I worked with this morning. Note, this has absolutely nothing to do with the athlete and everything to do with me. I feel like I failed him because I did not have a solution to his pain issue. We spent 1.5 hours trying all sorts of things, with very little change. My agreement is that if I can’t get a performance increases or a large change in your pain, the session is free. The athletes satisfaction is my primary concern and I fully believe that if I don’t deliver, I should NOT be compensated. End of story.

The System Is Broke

This is the direct opposite to most professions. Take physical therapy (not to pick on them, but….) if you (not anyone who reads this blog, way too bright for that) are an average PT and you take 12 sessions to get a result and you charge $50 per session, you made $600. If you are a stellar PT and you get the result in 3 sessions, at the same price, you get $150. You were clearly better (got the same result in LESS time), but you made about 1/4 as much. How much incentive is there for you to get better? Not much!

True, that it is different when you own your own business, since if you suck, hopefully you will go out of business. If you suck, I don’t want you around to drag everyone else down and please go away and the sooner the better. I won’t get into the whole fitness business and how anyone can take a weekend cert by mail and be a fitness trainer. It makes me vomit in my mouth a bit each time I read it. Ugh. I need some mouth wash. Ok, I am back now. Where was I? I know business is very complicated and there are times where the most knowledgeable are also piss broke, but if you work for a large company, there is normally very little incentive to get better.

You’re Insane

I have many great friends in the field who are doctors, physical therapist, other trainers, consultants etc and almost all of them tell me I am completely out of my tree, coo coo insane, have a melon where my head should be because this is my expectation below

I expect that 99% of the people that walk through my door that I can get a dramatic performance increase (also many times equalling a decrease in pain) in ONE session that last 1-2 hours.

I’ve had many long discussions with many of them arguing that IF this is even physiologically possible. They say no and I say it is possible. If pain and performance are primarily (not entirely of course) controlled by the brain, we know that you can make changes in the brain extremely fast (as I have learned in Z-Health).

Yes, there are times that there will be a biomechanical and/or biochemical issue, but even then you should still be able to see a large change in one session.

I’ve seen athletes with missing rotators via MRI have no limitations on shoulder function and no pain.

Is this the norm? No, but it can happen. My point is that I feel the brain and nervous system are the most plastic systems in the body and are also open to the greatest change at the fastest speed (this is supported by research on brain neuroplasticity).

Does this mean we ONLY need to focus on the nervous system–no, of course not; but if pain reduction and performance are your goals, you have to address the nervous system.

Victory Destroys Knowledge

That was a great quote from Dan John. While I do remember many of the “successes” I’ve had, my failures stick in my brain like a canary in a coal mine. You notices I put “successes” in quotes since I did not do ANY of the darn work, the athlete did all the work and hence they should get the credit. I just helped point them in a better direction. They had the discipline to do the work!

I’ve been very fortunate to work with athletes to get them out of pain, avoid surgeries, compete in the Olympics pain free, bend over to pick up their kids without pain, take a ski trip vacation and ski 5 days in a row for the first time ever, etc. These are all great and completed by highly motivated athletes.

What I remember more are the cases where I could not do anything. We tried for 2-3 sessions or more with no change. Granted, these athletes usually had been everywhere and done everything, but I still feel like I should have had a solution.

I know that their pain is not my issue and that it takes many reps to over ride the lifetime of poor reps they have accumulated and that nobody has a 100% solution for chronic pain. Look no further than research on the success of various low back pain treatments and many of them are acute, no chronic pain issues. Yet somehow I feel I should have all the answers. They come to me as their last hope and if I can’t help them in a very short period of time I feel like I let them down and have failed them. Completely unrealistic I know, but I still feel pissed when I can’t get a result. I know there is a solution and when it evades me I can’t stand it. Yes I am neurotic too.

What To Do

To keep myself sane, I don’t work primarily with chronic pain clients. The toll on my psyche is more than I can handle and the logical conclusion is that the better you get, the harder the cases you get and at the end you will only be left with your failures. I know I can’t handle that. I do, however, take on “hard cases” to force myself to learn. I learn more from the difficult ones than from any others. Fear of failure will drive you much farther than success, but you need to be aware of the cost.

Performance increases are relatively easy for me now. I know that sounds like a super arrogant statement, but it is true. Most athletes have just a slight (or major) movement issue that is impairing their current performance. Remove that (which could be mobility, visual, vestibular or soft tissue) and performances goes up. Think of it as removing the king pin from a log jam. Once you do that, the whole river flows again just by that one minor change.

Your Trip Is Complete

There you have it. A trip inside my brain to see what drives me. I did warn you that it is a bit of a scary place. I’ve been told by multiple well meaning people that I need more knowledge like I need a hole in the head and I should spend more time on marketing. My business model of primarily seeing athletes for single sessions once a month or even less is the worst possible thing to do. What you realize very fast is that once someone is out of pain, they forget they ever had pain extremely fast, so your time for referrals is very short. Getting new clients routinely is much harder than working with them routinely. I do have some reoccurring clients, but most come for an acute change and that is what I deliver.

While I am spending more time learning marketing and business now (and they are no evil and truly needed), my true passion is bridging the chasm between research land and practice. We can learn a ton from both and in the process and I move step by step closer to that 99%. I may never get there, but if you aim high and miss by a bit, you are still much higher than if you aimed low. Don’t tell this to my psyche if you see it lying on the road somewhere trying to hitch hike!

A HUGE Thank You!

Thanks to all for their support and reading this blog. It truly means a ton to me and I promise I will do everything I can to help as many athletes of all types destroy their old personal records. I feel incredibly fortunate that I know exactly why I was put on this earth and exactly what I want/need to do. Many spend their lifetimes looking and wandering, so I am truly blessed and grateful.

I need to send a very special shout out to my soon to be wife Jodie too for all of her endless support and to my family. Thank you!!

Rock on
Mike T Nelson

If you liked this post, please subscribe to the RSS feed by clicking HERE

Inside Look at Grip n Rip 2.0 from Swager Strength

If you missed Grip n Rip 2.0 this year, you missed out.   I unfortunately was noly able to stay there for about 3 hours in the AM and since Jodie and I were hopping on plane that early afternoon to Baja Mexico (more details on that soon too).

Great stuff and the guys from Swager Strength were there in full force too. I picked up one of their 2 inch solid axle thick bars. SWEET!

This is about twice the diameter of a normal bar and there is absolutely ZERO flex to it. I love it so far.

Check out the video below of Adam Glass, Brad Nelson, and the guys at Swager Strength for an inside look at Grip n Rip 2.0

Summary

Great stuff and I will hopefully make it to the next one for sure!

Be sure to check out the fine folks at Swager Strength for some amazing products that you will not find anywhere.

Tell them I sent ya. I get nothing to promote them. Not one cent, but they are stand up guys who make excellent products at very fair prices.

If you went to Grip n Rip, drop me a comment on how it went and what you thought of the event.

Rock on
Mike T Nelson

If you liked this post, please subscribe to the RSS feed by clicking HERE

Gym Movements Biofeedback, Z-Health Joint Mobility, Where is the hard data?

Walter Miller, Strength Athlete, Middleweight wrestling champion circa 1919

I am back!  Did you miss me?

Thanks for your patience with my response to comments last week. Jodie and I had a blast in Baja Mexico at a small town called La Ventana. We went down with some friends to hang out, see that orange thing in the sky that they call the sun and kiteboard.

We had a blast and Jodie did great kiteboarding too! I got out and rode 4 days (every day that there was wind) and even did a 7 mile downwinder back to where we were staying. More details to come soon.

Gym Movements, Z-Health, Hard Numbers Please!

One of the requests that I have received is one asking for hard numbers. Since I am a researcher, I like numbers. Heck, I did a whole MS in Mechanical Engineering and a minor in Mathematics, so I better like numbers! ha! To be honest, they were never my strong suit, but after years of practice I got pretty good at it. When I started I did not think any math beyond Calc 4 even existed, wow, I was wrong.

I need to thank Kevin who is a strength coach on the East Coast for taking the time to do this. While this is far from a peer reviewed, placebo controlled study, it does show us some important things.

Take it away Kevin!

Mike

I purchased Gym Movements and I am really looking forward to the video. This past weekend I have been testing myself and 2 of my high school clients with both Z Health and some of the material I saw from the Gym Movements clips. this past weekend I had a girl I train do the following

Step 1 Toe touch test

Step 2. Vertical Jump Test (18 inches on a jump mat)

Step 3 do a “bad squat on the toes for 10 reps

Step 4 Jump again (16.4 inches)

Step 5. do some Z Health drills (ankle and hip mobility)

Step 6 Retest vertical and hit 18.2

Step 6. Static stretch (hit 16 inches)

Step 7 Z Health drills (18.5)

She looked at me like I was crazy and asked what I was doing? I filled her in and she was very interested in what I had to say

With me this weekend I have been doing static stretch tests, Active Isolates tests and Z Health test and EVERY TIME. I get more range of motion with the Z Health Drills I learned from Sara’s DVD.

I will let you know what I think about the Gym Movements DVD, but I think a combination of the Gym Movements DVD and getting the Z R-Phase is what I need

I am amazed how much your body “clears up” by just doing the ankle Mobs.

Thanks

Kevin

What Did We Learn

Now we have some hard numbers to show that what you do training wise and mobility wise has an IMMEDIATE effect upon your body.

Good training and mobility results is massive changes, very fast! I first learned this at the R-Phase cert from Dr. Cobb. When I do Z-Health sessions, the whole premise is that you have them walk (gait) and then try a Z-Health drill, then have them walk again. If their gait (walking movement) is better, that is a good drill. If not, then try another drill.

Exercise will have the same effect.

Good exercise= better movement and performance

I Want To Hear From You!

What are your thoughts on this? Let me know in the comments and if you have any similar data, I would love to hear from you!

Rock on
Mike T Nelson

If you liked this post, please subscribe to the RSS feed by clicking HERE

Biofeedback Training Via Gym Movements and Spiked Kettlebell Swings

Thanks for all the great orders of the Gym Movements DVD.  Much appreciate it from everyone!    The comments have been great too and it is amazing to hear from people in Kangaroo Land (Australia), Kiwis (New Zealand), Canada, the UK, Serbia and many other places including the good ole USA too.   I love it.

Biofeedback Testing

Dave “the Athlete Creator” and I had a great bench session last night via biofeedback (as explained in the Gym Movements DVD) and ended up training for over 2 hours!   We did some Z-Health joint mobility to warm up and then did some bench,  board work, and inverted rows.  We even threw in some random kettlebell work last night including double kettlebell clean and 1 arm cleans with Sparky (aka the Bulldog, the 40 kg KB).

Video of Spiked Kettlebell Swings!

If you want to really add some stress to the glutes and hamstrings (posterior chain for you geeks), have a partner add a push (eccentric load) on the kettlebell swing.  Start out with a lighter push and then crank it up from there.  Keep your kettlebell swing form the same though.    Don’t call and complain if your glutes and hamstrings are so sore it makes sitting down the next day difficult.  Good times!

The PR Train Rolls On

Despite getting an all time PR last week on the bench, I added another PR by adding 3 reps to my reverse band bench work even after doing 9 sets of singles around 90% 1 RM (all done with a pause and audio commands).    My plan now is to keep working more pause work at the chest to get that up to my touch and go PR and one step closer to my 2010 goal of bench pressing 240 x 1 in competition at the Twin Ports Open in June of this year.

Notice that I did not PR again in the exact same lift (although that can happen), but it was a similar lift.  You can almost always PR in some direction EVERY session!

Small, consistent steps forward day in and day out = huge gains over time!

More stimulation of the muscle = bigger muscles!

Deadlift Dave

Even though Dave had not done any deadlift or really any lower body work for almost 4 months, he ended up pulling 7 singles over 90% of his 1 rep max on his first lower body day back.    Needless to say, he was sore for days afer it.

Summary

Constant progress can be made, but it may not always be

on the exact same lift at the exact same parameters.   The key is to make sure you are always going in the right direction.   Make sure your ladder is against the correct wall before scaling it!

Rock on
Mike T Nelson

PS

If you missed the last post on the special limited time offer on the Gym Movements DVD on how to use biofeedback, check it out below as it expires tomorrow (Thurs Feb 4) at midnight (central standard time).

Gym Movements Biofeedback DVD is available now!

Gym Movements DVD is Now Available: Perpetual Progress in the Gym Now!

I am totally stoked that the Gym Movements DVD is finally available for everyone to order.  I literally just got the green light minutes ago!

You are going to be blown away by the progress in the gym you will make from the  Gym Movements DVD using biofeedback for exercise program design.

The feedback we have been getting is really nuts and to be honest, has exceeded my expectations.

There is a special introductory price too for a limited time.

Go to this link now

Gym Movements: Perpetual Progress

Special Bonus from Extreme Human Performance ONLY

When you purchase the Gym Movements DVD HERE, you will only get access to this special teleseminar that I will be conducting at the end of the month.   I’ve been using this system for over 2 years and I will answer tons of your questions and give you the inside track on how to maximize it.

I will reveal things that only my online consulting and personal training clients know and secrets that have never been published on this site.    This will jump start your progress like crazy and you can ask me your questions directly.

Again, this only applies if you order the Gym Movements DVD from this site!

This is an additional bonus not to be missed.  I normally charge at least $110 an hour for my time, but you will get it for free.

This special bonus is only for Extreme Human Performance customers and It is also for a limited time only!

You must have your order placed by midnight central time this coming Thurs Feb 4 to get the free teleseminar! No exceptions.

FAQ

Who Do I Contact with Product Questions?

I am selling the product only, and it is something that I truly believe in and have used for well over 2 years; but I did NOT make the product nor do I do the marketing for it.  Any direct product questions and order information please see the website at Gym Movements: Perpetual Progress

Why Are You Selling This?

It is something that works great and as stated above I have used it on myself and others for quite some time (read: years) with amazing results.  I will only sell products here that believe in 100%.

What If I Don’t Want To Buy This Product

That is up to you and I will continue to bring you the latest information on how to break a crazy number of personal records in the gym and on the field, all for free, so keep checking in!  Keep in mind that I will refer back to the Gym Movements DVD though since it has all the exact details on how to use the program to the fullest degree.

How Is This Different Than Any Other Fitness Program Design?

Gym Movements gives you the ability to simply and easily measure your own biofeedback, allowing you to custom-design your workouts each and every time you go to the gym. The result is a new personal record virtually every time you train.   Does your current training program do that?

Why Are Personal Records Important?

You are either going forward or backwards. If your body is constantly doing more, lifting more, doing it in less time, your body has no choice but to add muscle and strength!

Can I Forward Your Site Info to My Friends?

YES!  Please forward this to all your friends, send it out on twitter, facebook, etc  Spread the word.  Hit the stumble icon just below here, the twtter icon on the top of post, go crazy.

Summary

Gym Movements is finally here and you owe it to yourself to go and check it out now before the special bonuses go away.

Gym Movements: Perpetual Progress

Rock on
Mike T Nelson
PS
If you have comments please place them below and I will get back to you as soon as I can.  This will be the fastest way to get your questions answered!

PPS

Don’t forget that when you purchase Gym Movements from this site, I will have a special teleseminar for all those that purchased it by midnight central time, this Thurs Feb 4.  You will only get access to this special teleseminar if you purchase the Gym Movements DVD HERE.  I’ve been using this system for over 2 years and I will answer tons of your questions and give you the inside track on how to maximize it.  If you miss the call, I will send you the MP3 of it but again only if you buy the DVD here.   Get your copy of Gym Movements NOW by clicking HERE.

Report from the Extreme Human Performance Center:

5 Days of Deadlifts In a Row

It ended in a PR (personal record) on the trap bar deadlift

Would you ever find a program that told you to deadlift 5 days in a row?

If you would, would you set a PR on it?

Granted this was different deadlift versions and different sets and reps, but all done via biofeedback as below

Exercise Program Design by Biofeedback Part 1-7

I have a ways to go for my deadlif goals, but setting a PR is always a step in the right direction.  There is nothing that special about me and this was done later at night than usual, after 5 days of lifting and higher stress than usual (planning a wedding, PhD dissertation writing, teaching, training others, work, etc).

Everyone is busy and biofeedback lets you adjust to YOUR stress EVERY time.

The Future Is Here.  Biofeedback training will be explained in full detail in the Gym Movements DVD very soon!

Here is a great tune from Earth Crisis to get you in the mood to go lift some heavy stuff.

Comments!

Let me know hear ‘em!

Rock on
Mike T Nelson

If you liked this post, please subscribe to the RSS feed by clicking HERE

Exercise Program Design by Biofeedback Parts 1-7

Give Traditional Program Design the Finger and Destroy Your Old PRs!

So I was probably not supposed to deadlift tonight, but I like deadlifts and I wanted to try some B-Stance Deadlifts and Kettlebell Get Ups (formerly known as the Turkish Get Up, but I guess the Turks are not the only ones doing them).

I did a 2.5 hours bench-a-thon on Tuesday night with Dave “The Athlete Creator” and I hit an all time PR (personal record) on the bench at 240 lbs.  Not my end goal by any means, but moving forward and hitting all time PRs is great. To be fair we also did some neutral ring rows and kettlebell presses and kettlebell swings too. I was starting to have flashbacks for awhile there to pretty much any commercial gym on a Monday, which as you know is national bench and bicep curl day.

Squats and More Fun!

Wed night I hit up a lighter session of bottom pause squats (to an 8 inch box) for about 4 doubles, wide grip rope pull ups for singles and feet up push ups, which all tested well via biofeedback (as featured on the upcoming Gym Movements DVD).

I had not done any trap bar work in about 2 weeks so I hit up a nasty routine I’ve been working on. In short it is 10 x 10 but work to decrease the time. So Wed night I hit 265 x 10 for 10 in 21 minutes and 30 seconds for a total volume of 26,500 lbs. If you want the full details, leave a comment below and more than 12 comments and I will have a whole post with all the details.

More Deadlifts!

I did not sleep very well last night, had to work during the day, and decided to hit up some B-Stance deadlifts tonight as mentioned.

While the temp is never warm in the winter at the Extreme Human Performance Center (tonight it was 34 F, but the windchill was zero), the music on the stereo system is always amazing. Tonight was no exception and was provided by those Swedish death-medlers Soilwork.

Here is a great song by them (watch out, there are few bad words so if you are offended put on some ear muffs)

B-Stance deadlifts tested fine for awhile and worked up to 315 x 3 for 2 sets and the switched to regular deadlifts for a few singles (pronated, both palms down, for grip work) at 315.

Movement tested well, so I added 70 lbs of chains, went great! Whoo ha.  No problem at lockout either with all the chains off the floor.

Talking Weights

I had to head off to work, so I figured I would end on that high note and as I was cleaning up I saw a 25 lb plate that was just begging to be added to the bar (am I the only nut that thinks the weights talk to them?) I threw those on the end and after a long session on Tuesday, 2 sessions yesterday with a deadlift movement of 26,500 lbs and sore hams and glutes, 365 for a single was easy.  Very easy actually.

Summary

In the past I would have not even thought of doing deadlifts again and heck I probably would have opted to skip that day due to DOMS (muscle soreness). Now I have a tool to check it and test would is best.

Quality movement + volume = bigger muscles

If you are recovered, your body HAS to respond by increased strength and muscle hypertrophy (bigger muscles).

If you missed many of the biofeedback videos, I have posted them below here. This is a series that Adam T Glass did, so a huge shout out to Adam.

I feel so good I will probably hit up some kettlebells snatches yet tonight.    Whooo hahahahhaha.

Rock on
Mike T Nelson

PS

If you are interested in the routine from hell details of GVT meets EDT, leave a comment below and if I get 12 comments by this Sat night I will post it for you!  Spread the word.  You can help by signing up to my RSS feeds below and hit the button —>

If you liked this post, please subscribe to the RSS feed by clicking HERE

Biofeedback Videos

All Aboard the Biofeedback Bus: A Radical Tour of New Personal Records, Inspiration and Knowledge

Biofeedback testing is going great and athletes are busting PRs (personal records) left and right. Today we are going on a tour.

Be on the lookout for 1) results 2) inspiration  3) knowledge all leading up to more muscle and strength. All aboard the biofeedback bus and keep your hands inside at all times!

You cannot help men permanently by doing for them what they could and should do for themselves. ~Abraham Lincoln

Inspiration

The first stop we have is to pay homage to Josh “the World’s Strongest Librarian”  for racking up PRs (personal records) like a crazy man on a mission from God.  It must be the hat and shoes.

Read it and weep weakness!

First Goal of 2010 Fell Today: 500 lb Deadlift

Charles in Charge

Next stop is the firehouse where Charles Bustos RKC is putting the smack down on some poor, unsuspecting athlete.  He has graciously allowed us to view it too!

A Student of Your Own Body

Along the way we visit Geoff Neupert as he chimes in with his thoughts and results from biofeedback testing below

Become a student of your own body blog post

Why are PRs important?

Now our journey takes us north.  Like way the heck north to that cold desolate land that tests man willingness to live (and will freeze the feet on your bulldogs) in North Dakota.   Don’t blink as you will miss that one fence post.  Make sure to take a picture.

We find strongman and grip gorrilla Adam T Glass who takes us to the PR school of ultimate performance for a great lesson.

Programming and PRs Why Its Important

What Do YOU Think?

I hope you enjoyed our journey today through the land of strength and more muscle via the biofeedback bus.

Let me know what you think and what are your results so far?   I love comments!!

Rock on

Mike T Nelson

PS

The Gym Movements DVDs will be available soon, so stayed tuned here!

If you liked this post, please subscribe to the RSS feed by clicking HERE

Raising the Dead: Deadlift Training Biofeedback Style

Happy 2010!

Here comes a video of part of tonight’s training at the Extreme Human Performance Center and a secret deadlift training tip you will not see anywhere else.  Seriously, I have looked and I have not seen it talked about anywhere.

It is freaking bitterly cold here in Minnesota, so the garage temp was around 30 F–really not that bad once you get warmed up.  I will have all my goals for 2010 coming up soon, but on the list is a bigger deadlit, so time to start off 2010 with some deadlifts.

I tested reverse band deadlifts with just 135 on the bar and the bands deload it about 75 lbs at the bottom and about zero at the top. I like this set up to really overloads the lock out (where I need work).

I tested a forward bend first (biofeedback) and was at about the first joint on my index finger. I did 3 reps of the deadlift and then retested. This time I got to about the base of my index finger, so about 2 inches more. Reverse band deadlifts it is then.  I’ve done it long enough to know if I can get to about the base of index finger I am good to go.

Biofeedback Testing Video
(with 475 lb reverse band deadlift)

Get the Flash Player to see this player.

Top Secret Deadlift Weak PointTraining

A very cool stance to bring up your weaker leg in the deadlift is the B-Stance Deadlift. I need to thank Adam T Glass for recommending this. I’ve read a fair amount of old time strongman training and even there you don’t hear of it mentioned much.  Interestingly I spend much of my time reading neuroscience and exercise physiology, but for training I am reading about stuff people were doing in the early 1900s or before on up to the 1960s.   The amount of training knowledge from those areas is amazing.  This was well before drugs entered the picture and the old time strongman looked great, were extremely strong and very athletic.

B-Stance Deadlift Setup

1) Set up like a normal deadlift, so shins about 4-6 inches from the bar
2) Slide one foot back so the ball of foot is about a

t the heal of the other foot
3) Perform a normal deadlift

How Do I Know Which Foot To Put In Front?

I would test both configurations and go with the one that tests better. It seems that the weaker leg will normally go in front. This is a great way to bring up your weaker leg in the deadlift and make it VERY specific.

B-Stance Deadlift Video

Obligatory Death Metal Video

Six Feet Under “Shadow

of the Reaper”
Since I am going with a slight horror theme here I had to throw this one in.

Note: if you don’t like death metal and freaky images, you will want to pass on this one)

Action Time!

Your homework assignment, if you accept it, is to test a B-Stance Deadlift with your left foot in front and then with your right foot in front. Add them to your program for 4 weeks at about 1-2 times a week and report back here with your new PRs.  Start very light when you start out and make sure your form is right on.

Drop your PRs and any questions here in the comments!  I want to see atleast 8 people do this and report back some massive PRs.

Rock on
Mike T Nelson

If you liked this post, please subscribe to the RSS feed by clicking HERE