Long time reader, first time poster…I have recently plateaued in my deadlift at 435 (BW 180). I know I am weak off the floor so I have decided to incorporate deficit deadlifts to help me off the floor. I am also changing my routine to a high volume of sets of singles with lighter weight.
Should i use deficit deadlifts as an accessory or substitute deadlifts with them. Also what is a good rep range for deficits?
Thanks for the help
Jeff
[quote]sullyman05 wrote:
Long time reader, first time poster…I have recently plateaued in my deadlift at 435 (BW 180). I know I am weak off the floor so I have decided to incorporate deficit deadlifts to help me off the floor. I am also changing my routine to a high volume of sets of singles with lighter weight.
Should i use deficit deadlifts as an accessory or substitute deadlifts with them. Also what is a good rep range for deficits?
Thanks for the help
Jeff[/quote]
I like to use them as the main movement for the day and usually stay in the 2-5 rep range. Though I will occasionally use them as a supplementary movement in the 5-8 rep range to work on form/setup.
[quote]honkey kong wrote:
[quote]sullyman05 wrote:
Long time reader, first time poster…I have recently plateaued in my deadlift at 435 (BW 180). I know I am weak off the floor so I have decided to incorporate deficit deadlifts to help me off the floor. I am also changing my routine to a high volume of sets of singles with lighter weight.
Should i use deficit deadlifts as an accessory or substitute deadlifts with them. Also what is a good rep range for deficits?
Thanks for the help
Jeff[/quote]
I like to use them as the main movement for the day and usually stay in the 2-5 rep range. Though I will occasionally use them as a supplementary movement in the 5-8 rep range to work on form/setup.[/quote]
How much of a deficit do you like to use? I saw in that video you posted that it didn’t look huge.
I tried them in the past with what was probably too much of a deficit and thought it just screwed up my form and overstressed my back. I’m thinking I might bring them back with a smaller deficit.
I’ve been using 5/3/1 for about 2 years and I’ve rotated deficit DL’s on 3x5 weeks and deload weeks with great success. Also, I do full cleans (5/3/1 rep scheme) before I start DL’ing every week and count that towards my warmup pulls. The force generation at the begining of the Clean, I feel, really helps with the intial pull on the DL. Anecdotally, in the last 6 months I put 50lbs on DL using this protocol.
[quote]Mdgray82 wrote:
[quote]honkey kong wrote:
[quote]sullyman05 wrote:
Long time reader, first time poster…I have recently plateaued in my deadlift at 435 (BW 180). I know I am weak off the floor so I have decided to incorporate deficit deadlifts to help me off the floor. I am also changing my routine to a high volume of sets of singles with lighter weight.
Should i use deficit deadlifts as an accessory or substitute deadlifts with them. Also what is a good rep range for deficits?
Thanks for the help
Jeff[/quote]
I like to use them as the main movement for the day and usually stay in the 2-5 rep range. Though I will occasionally use them as a supplementary movement in the 5-8 rep range to work on form/setup.[/quote]
How much of a deficit do you like to use? I saw in that video you posted that it didn’t look huge.
I tried them in the past with what was probably too much of a deficit and thought it just screwed up my form and overstressed my back. I’m thinking I might bring them back with a smaller deficit.[/quote]
It really depends, if I plan to go a bit heavier ill use around a 3" deficit. On lighter days I will occasionally have the bar slightly touching my shoe laces.
good stuff thanks for the input
I use them as an assistance move. So Ill heavy deads then do 3 sets of 3-5 on a 3" deficit. Either way you incorporate them you will be fine.
I do speed pulls from a deficit. I wave my weight every week in three week cycles, then increase the deficit once a cycle.
So for example, I would pull 245 week one for a bunch of singles or doubles, then 265 week 2, then 285 week 3. then drop back to 245 from a 2 inch deficit, 265, 285, then back to 245 from a 4 inch deficit, 265, 285, then up the weight + remove the deficit, start over.
This has been the only type of deadlifting I have done since november or so of last year, and my deadlift has gone up 120 lbs. Granted, I’m still a beginner and not very strong, but heavier, higher-rep stuff never got me very far, I have had far more success with speed work from a deficit. And I have also always been weak on the floor, and I think the deficit definitely helps a lot with that.