Change the grip from pronated to a suppinated grip or vice versa. Change your hip angle and stance. Try different varieties of the row. It wasn't written in stone that the rows were only ONE kind of rows. If you stall, variation would be the best solution. IF you insist on keeping to Pendlay's, just increase the repetitions.

And for the pull-ups, use weights. Use a dip-belt or hang a dumbbell on your legs. Hold the eccentric position of the pull-ups. It increases strength, very quickly using that method. Or learn to kip, kipping isn't cheating. It's a whole different movement altogether.

G'luck.

I looked at your routine and I'm thinking;

"And you're wondering why you're losing strength?"

You're deadlifting with merely 65LBS. I wrist curl with 65LBS for 20-30 reps for 5 sets. See the problem there?
And you're putting deadlifts after a bunch of other workouts. The science is as simple as this, and this theory works;

1-3 reps (Strength)
4-5 reps (A balanced mix)
6-8 reps (Slightly more to hypertrophy)
9-15 (Hypertrophy with minimal emphasis on strength)
16 and above

This wisdom has been agreed with by Russian, Bulgarian, Chinese, American and European texts.

It's your rep ranges and weights used. Strength will drop. Your body understands the repetitions, as an increase and to adapt to the increasing needs of muscular endurance and size, it grows bigger. It no longer sees itself needing to get stronger.

This post has been edited by pizzaboy: Mar 1 2009, 09:11 PM

Hey good to see that worked for you. Here's a lil something that I'd change


Deadlift
65lbs x 10
85 x 5
105 x 5
125 x 5
145 x 5 x 2
155 x 5 x 2
165 x 5 <------- o_O it does work biggrin.gif thank you pizzaboy !!!

Drop the 145 x 2 x 5 (It's industry standard to read set x repetitions actually) and 155 x 2 x 5. Instead move straight to 165 x 5 and 185 x 3 and 205LBS x 1. Then drop back to 170-190LBS x 5 x 3 (5 sets of 3 reps) Usually I don't recommend just going for a heavy set, then moving to another exercise. Milk the deads a bit more by hitting out a few heavy sets.

Do some heavy low rep push-presses for 3 weeks and try again.

Do more of dumbbell bench presses.

That's the secret.

This I can't answer.

Let's put a lil breakdown behind this, to make it easier to understand.

Let me put this in a Kaspersky analogy. To make better antivirus;

1. Make anti virus after good long research with good engineers (Research+practice)
2. Update anti virus (strengthen)
3. Once a year, plan a systematic change in the entire structure and virus identification method of the anti-virus. (Change weak links and fortify entire structure)

In training;

1. To be better at something, do more of it.
2. Once you've done it, practice extra things that will strengthen it.
3. If it doesn't work, change what you're doing whether in reps/sets/weights

I'll admit. Thanks to my lack of unilateral work, you give me a 30KG dumbbell to overhead press and I'll probably drop it on my head after the third rep. This is because I lack (1. Do more of it, practice)

So I do more.

Then I strengthen my surrounding supportive muscles, from leg to head. Maybe triceps, abs, shoulders, hips (2. Supportive work)

Now that I'm damn steady at doing it, I listen to what my body tells me. Oh I'm sick of high rep, let's go low rep, heavy weights. Ah! Wow! I'm progressing phenomenally (3. Change. Modify to suit your body)

No.
What makes me so different from you that I can train 9-10 times a week, with 5 sessions of maximal attempts of classic lifts and 5 maximal strength works, and still jump out of bed the next day to go to classes and plan my workshop? I don't take steroids. NuOOO~ Would never do such a thing

It's merely adaptation. I'm not asking you to ramp up from 100KG's x 3 x 10 to 100KG x 5 x 1231452 instantly. Just take your time to increase. If it feels light, then add more weights and reps.

I always believe in this. Unless you're doing isolation stuff like lateral raises where you just can't fight gravity that well and use major weights, I feel you should always lift heavy. OR as heavy as yuo can. Definitions of heavy is relative.

Heh...that's why I can charge even American coaches when they ask me about employing Chinese training. I figured that when a lifter of the American team told me, I could charge for these info