[CarnalSalvation]

If you're gonna deadlift heavy, the first thing you gotta learn is just be tenacious. You have to be willing to storm the gates of heaven, slap a Seraph in the mouth and take that big dead. You have to be willing to get hurt. It might happen. Before I managed 700, I promised myself I wouldn't stop pulling until the bar began to descend again. If that meant it went down because I tore a bicep, so be it. Ya dig? Make your heart hard, and fucking get after it.

The routine was based a lot on instinct, so other than exercise selection and rep ranges, I can't give ya much, and most of you have seen very similar things a million times. I did do a few things differently, more upper back volume/frequency and really changing my pulling often.

One thing I did a lot was rack pulls from 16" (a couple inches below the knees for me) followed by deads. I would do the rack pulls crazy heavy. The DL I would do for pyramid singles, maybe 10 or 12. Pretty heavy, not "speed" shit. And yeah, I said pyramids. Of course you can't just pull from a high height like that, so you have to cycle in normal deads and of course the dreaded platform dead. God I hate those. I don't like a platform any higher than 3", I feel like the load you sacrifice for the ROM isn't worth it. But some people swear by very high platforms where there is barely room to get your fingers in because the bar is so close to your feet. See which one you work best with.

A lot of times I would call it a day there, because I'd really bust my nuts on those two. Otherwise, I'd hit RDL's ir Snatch grips for 4-5 sets of 3-5 reps, BB rows for 3-6 sets of 3-5, GHR for 4-6 sets of 6-12 and maybe finish up with some shrugs and DB rows. Shrugs should be done both sloppy and strict, DB rows should be done very strict IMO.

After pressing, I would do six sets of strict BB rows, lots of rear delts and prehab type upper back stuff. On a seperate day I would do strict snatch grip shrugs for 20-25 reps, 6-10 sets.

Another thing I did is actually went with an internet fed and tried the exaggerated Konstantinov upper back slump. It worked well for me. Hit my 680 PR the first time I tried it. Now, personally I don't use that style week in, week out, but it's a keeper for me when going after PR's. That's part of why all the upper back helped though, because my glutes aren't as huge and diesel as they once were, so at the top I could wrench that shit back with my upper back.This makes your lats grow like crazy and your middle traps super thick.

So, don't be a scared little bitch, do tons of upper back while keeping some glute/ham work in there (I should have done more) even the little shit like band pull aparts and kelso rows, practice form (the singles) and fucking handle it.

As a side note, I should point out that the job I got shortly before the PR ramped my physical activity level up many orders of magnitude. I am probably in the best "shape" of my life. I haven't been this light since my sophomore year of highschool, and I was shorter and fatter. So crazy GPP (for me).

[Centaur]

After reading this I realize just how much I neglect certain things (shrugs, ham etc.)

Nice write up. Especially:

You have to be willing to storm the gates of heaven, slap a Serap in the mouth and take that big dead.

[fennway4414]

What are some good exercises besides BB and DB rows that you would suggest?

[CarnalSalvation]

Originally Posted by fennway4414

What are some good exercises besides BB and DB rows that you would suggest?

For upper back?

[fennway4414]

Originally Posted by CarnalSalvation

For upper back?

Yea, I thought I typed that lol.

[TheCuttlefish]

Got it, Steroids.

[CarnalSalvation]

Originally Posted by fennway4414

Yea, I thought I typed that lol.

bent over delt raises, band pull aparts, face pulls, shrugs, snatch grip shrugs, kelso rows, yates rows, tons of shit dude.

Oh, and do curls. Seriously.

[fennway4414]

Bent over delt raises like a DB fly in reverse kind of? If that makes sense? I need to get some bands I think, I've been hearing about band pull aparts constantly lately.

[Cmart]

Good shit Carnal. I'm stuck in a "hate deadlift" cycle right now, so I might have to make them my summer project. This is nice motivation, really.

Inspirational. I love when you get serious. Worth re-reading. I gotta give it one thumb up and one thumb down, if you get my drift...

[JPC]

Originally Posted by CarnalSalvation

Oh, and do curls. Seriously.

Uh oh. The S&P will never be the same.