Deadlift Improvement?

Training Bodybuilding
41

[quote]Bricknyce wrote:

[quote]Brazil wrote:

[quote]D Public wrote:
I train like this.

warm up with bar
135x5
155x5
185x3
205x3
205x3
215x1
225x1
225x1

if you felt like 225x1 was solid, then you would go 235x1.

I prefer training like this because I get a lot of practice on my form, and I can vary the weight and reps based on how strong I am on a particular day.
[/quote]

I second this method
[/quote]

I don’t second that scheme. It’s supposed to look like this - NOT involving a NINETY-POUND jump from 45 to 135 pounds.

bar x 5
65 x 3
85 x 3
105 x 3
125 x 3
145 x 3
165 x 1
185 x 1
215 x 1 [/quote]

good point, though i think that 135 can be a starting point if it’s sufficiently light for the user. (you wouldn’t warm up with feathers and dumbbells before you warmed up with the bar, right?)

42

[quote]Brazil wrote:

[quote]Bricknyce wrote:

[quote]Brazil wrote:

[quote]D Public wrote:
I train like this.

warm up with bar
135x5
155x5
185x3
205x3
205x3
215x1
225x1
225x1

if you felt like 225x1 was solid, then you would go 235x1.

I prefer training like this because I get a lot of practice on my form, and I can vary the weight and reps based on how strong I am on a particular day.
[/quote]

I second this method
[/quote]

I don’t second that scheme. It’s supposed to look like this - NOT involving a NINETY-POUND jump from 45 to 135 pounds.

bar x 5
65 x 3
85 x 3
105 x 3
125 x 3
145 x 3
165 x 1
185 x 1
215 x 1 [/quote]

good point, though i think that 135 can be a starting point if it’s sufficiently light for the user. (you wouldn’t warm up with feathers and dumbbells before you warmed up with the bar, right?)[/quote]

No shit. But a 90 pound jump is very big for someone who deadlifts 215 for a single. Ryan Kennelly, one of the greatest benchers of all time doesn’t even take more than 50-pound jumps for max-effort work. And remember, we’re talking about max effort work, not high rep work (15+ reps) which warrants only 1 or 2 or sometimes ZERO warmup sets.

135 isn’t so light for someone who deadlifts 215 either.

43

And there are guys who squat, deadlift, and bench a shitload who start with the bar! All my ME work started with the bar, even when I could squat and deadflift 500 pounds.

44

[quote]Bricknyce wrote:
And there are guys who squat, deadlift, and bench a shitload who start with the bar! All my ME work started with the bar, even when I could squat and deadflift 500 pounds. [/quote]

Interesting… I need a new approach from the floor.

45

[quote]countingbeans wrote:

[quote]Bricknyce wrote:
And there are guys who squat, deadlift, and bench a shitload who start with the bar! All my ME work started with the bar, even when I could squat and deadflift 500 pounds. [/quote]

Interesting… I need a new approach from the floor.[/quote]

What kind of approach are you looking for?

46

A squat or deadlift variation for ME work with 500 pounds would look like this:

bar
95
145
195
245
295
345
395
445
475
500

Read some of Jim Wendler’s articles on ME work over at Elitefts.com.

47

[quote]Bricknyce wrote:
A squat or deadlift variation for ME work with 500 pounds would look like this:

bar
95
145
195
245
295
345
395
445
475
500

Read some of Jim Wendler’s articles on ME work over at Elitefts.com.
[/quote]

I get winded reading that… I assume low reps and everything, but loading the fucking bar 6,000 times… Shit. :wink:

(Yes I’m bitching like a little girl. I think I’ll try this on Friday. I was starting quite a bit heavier and working with 25’s and 45’s only.)

48

Of course it’s for low reps.

bar x 5
95 x 5
145 x 3
195 x 3
245 x 3
295 x 3
345 x 3
395 x 1
445 x 1
475 x 1
500 x 1

49

Are you on a Westside routine with max effort work? This is not a bodybuilding scheme.

50

[quote]Bricknyce wrote:
Are you on a Westside routine with max effort work? This is not a bodybuilding scheme. [/quote]

Nah, I lift like a bb for the most part… But my dead stalled hardcore and I wouldn’t mind working on getting it back up so when I go back to more reps it is with 455 rather than 405.

51

[quote]countingbeans wrote:

[quote]Bricknyce wrote:
Are you on a Westside routine with max effort work? This is not a bodybuilding scheme. [/quote]

Nah, I lift like a bb for the most part… But my dead stalled hardcore and I wouldn’t mind working on getting it back up so when I go back to more reps it is with 455 rather than 405.[/quote]

Then why not train with a Westside routine for a few months. When I was into this far more hardcore–as I wrote in my Bodybuilding Bible thread–I trained half the year with a Westside routine and the other half with a bodybuilding routine.

Check my previous posts to see how to set up two lower body days.

52

[quote]ktjfin wrote:
Hello first post… I am female yes and I have a loooovee for deadlifting… however, I have not seen much improvement in going up in weight… My PR was 245… but I will admit it was scary and have not attempted it again… I am stuck … do you have any tips like 5x5 or pyramid… I start with a warm up …then 135x10 155x10 185x8 205x5 …its pretty much hovered around that… any other exercises that will aid in my progress?[/quote]

FWIW, I saw my deadlift move up when I started using the glute machine at my gym. You can find a pic of it here:http://www.cybexintl.com/Products/strength/12170/intro.aspx

I believe it best replicates the initial pulling movement of the DL and really taught me to activate my glutes as well as push through my heels to get the bar up.

53

[quote]dankid wrote:
Once you start lifting heavier weights on deadlift, you have to cut back on volume or frequency big time.

If you really love deadlifting, then I assume you dont want to do it less often. So you’ll need to cut back on the volume then.

If you are going to train it two times a week, then have one “strength” session, and one “speed” session.

The strength session, cut back on the total number of reps:

General warmup
135x5
175x3
195x1
205x1
210xreps (3-5) This is your working set and from here is where you try to build and increase.

So you can do one main working set and try to increase that. I prefer to do many more working sets that dont push quite as hard, but thats personal preference.

On the speed day:

You’ll probably want to use about 65-75% of your max (lets say your max is 225 initially, since 25 was “scary”)

So about 170lbs. Do about 7-10 sets of ONE rep. The goal here is to work on your form and SPEED. Also, if you are weak off the floor this is a good day to do pulls from a deficit.

Other than all those basic training ideas, you can try to identify your weaknesses and work on those. (ie: whether your weak off the floor, aroundthe shin/knee, or at lockout)

Good luck, and keep your form from getting “scary”

[/quote]

Great post…I concur. When I was making my biggest gains in deads, I rarely did more than 3 reps after a couple warm up sets. Once I got over 425, it was all singles except the one time I did 525 X 3 just to see if I could.

And after I got where I was pulling over 500, I could only deadlift heavy every other week or my strength fell off a lot. I think the heavy session, speed session suggestion is a good idea.

54

[quote]SeaHag wrote:

[quote]dankid wrote:
Once you start lifting heavier weights on deadlift, you have to cut back on volume or frequency big time.

If you really love deadlifting, then I assume you dont want to do it less often. So you’ll need to cut back on the volume then.

If you are going to train it two times a week, then have one “strength” session, and one “speed” session.

The strength session, cut back on the total number of reps:

General warmup
135x5
175x3
195x1
205x1
210xreps (3-5) This is your working set and from here is where you try to build and increase.

So you can do one main working set and try to increase that. I prefer to do many more working sets that dont push quite as hard, but thats personal preference.

On the speed day:

You’ll probably want to use about 65-75% of your max (lets say your max is 225 initially, since 25 was “scary”)

So about 170lbs. Do about 7-10 sets of ONE rep. The goal here is to work on your form and SPEED. Also, if you are weak off the floor this is a good day to do pulls from a deficit.

Other than all those basic training ideas, you can try to identify your weaknesses and work on those. (ie: whether your weak off the floor, aroundthe shin/knee, or at lockout)

Good luck, and keep your form from getting “scary”

[/quote]

Great post…I concur. When I was making my biggest gains in deads, I rarely did more than 3 reps after a couple warm up sets. Once I got over 425, it was all singles except the one time I did 525 X 3 just to see if I could.

And after I got where I was pulling over 500, I could only deadlift heavy every other week or my strength fell off a lot. I think the heavy session, speed session suggestion is a good idea.[/quote]
a few half decent post from dankid. We might have to change his name to Danadult soon.

55

Not to highjack the thread or anything, but I tried pointing my toes outwards and I hit 425 for the first time ever. I’m cutting too, so I’m guessing it’s the form improvement.

56

[quote]chimera182 wrote:
Not to highjack the thread or anything, but I tried pointing my toes outwards and I hit 425 for the first time ever. I’m cutting too, so I’m guessing it’s the form improvement.[/quote]

Good. See, I told you.

57

[quote]Bricknyce wrote:

[quote]chimera182 wrote:
Not to highjack the thread or anything, but I tried pointing my toes outwards and I hit 425 for the first time ever. I’m cutting too, so I’m guessing it’s the form improvement.[/quote]

Good. See, I told you. [/quote]

I owe you internet points.