[quote]Hanley wrote:
IainK wrote:
“if strength is your thing then westside style traiing in unbeatable.”
Tell the guys in RPF that lol!
Waheyyyy!!! Tell it to Hoop too… And Siders.[/quote]
… Andy Bolton… Brad Gillingham…Ed Coan
I have nothing against ‘westside’ methods, they’re sound and Mr Simmons seems a great coach. But to think they, or any, methods is the best or ‘unbeatable’ is silly.
I’ve always pulled weekly, and probably always will. If you are also looking for ideas, here is a simple sample cycle that works pretty well.
135x5
185x5
225x5
275x5
315x5 (around 30-40 pounds less than 5rep max)
Add 10 pounds a week until you fail or reach an absolute grinding effort, then (optional!) do triples while still adding 10 pounds a week until you know when.
I generally don’t like to give out ideas on the internet because everyone does ME/DE stuff and I don’t know jackshit about it, and because everyone gives different ideas which gets quite confusing for those who ask questions. Anyway, this simple cycle is similar to what I generally do on deadlifts and I strongly believe most people at any level can make it work, provided they use their head a little.
I don’t deadlift, I will maybe once every 5-6 months, and always am able to pull 405, and still feel like I have a slight bit extra in the tank.
Getting to 400lbs took less then a year of training.
500lbs took another years and a half (2.5 years total) and 600lbs a year after that (3.5 years), I expect to pull 650 in a month or two (4 years).
My methods have changed alot since that 400lb pull, from 300-400 I pulled every ten days or so from the floor with little back assistance and basically a SLDL form wise. 400-500 involved lots of upper back work, pulling every week from the floor and some form improvements. 500-600 had me pulling two times a week, often with reverse bands, pulls from a deficit, pulls from platforms etc., 600+ has seen me hold onto the mindset that got me to 600 but with more prehab, back assistance, the addition of movements such as facepulls, pullthroughs and leg press as well as switching to a sumo stance and hook grip.
i train westside, 520 took me about two years. i usually work up to big triples and increase the weight each week. im on a summer long cruise so im just maintaining what strength i have which is depressing
I pull once or twice a week currently and squat 1-2 times aswell. I dont know about my max conventional anymore but it was 160kg a year ago and havent gone conventional stance for awhile.
I started off with 100kg x20 and I add 5kgs each week and go for a max set, currently 105kg x20. Expecting to hit 110kg x20 next time, cant wait to pull 200kg like you guys lol
stalled out at 385, now letting coan/phillipi take me past the 400 barrier.
Always pull every week.
right now:
Monday:
coan DL
Tuesday:
ME press+ assistance
Thursday:
squat+ assistance
Friday:
DE press+ assistance
Linear progression works pretty well for most intermediate athletes, which is where most of us fall.
You might get stronger from doing stuff like squatting and other assistance work, but since there’s so much form in deadlifting if you’re not doing it with regularity you won’t have the form needed to actually pull bigger.
I deadlift every Friday. Greatest way to end the week.
I went from 405 to 475 in four weeks for singles at 181 pounds (probably because I had some gas left in the tank when I did 405… but definatly not 70 pounds left…) just doing alot of heavy singles; probably about 6-8 x 1 after warm up sets.
I don’t use straps, or any sort of grip-aid, but I found not using chalk until my grip can’t handle the weight (usually around 405) helps out too, because w/o chalk, the lift seems harder b/c of lack of grip, then you can just wreck the same lift when you put chalk on because of the additional grip you have.
The biggest piece of advice I have is to make sure you maintain what you deem as “perfect” form (there IS no “perfect” form, but you know…) b/c I mean to do conventional Dling, but when I get heavy (especially 475) I end up doing RDLs, which in the end hurts my poundages (aswell as working a total different group of muscles that I’m aiming for.) So I’m working on keeping strict form from now on.
[quote]irishpowerhouse wrote:
another factor I have to consider is a previous Hernia I had. It causes no problems now but I have to be careful I can handle a weight before I try it. So that kind of makes me hold back a little [/quote]
When did you have your surgery?? I had mine 2 months ago and the deadlift is the ONLY exercise that bothers it DURING the lift.
To the OP; I almost hit 400 for a max but something always comes up to make me quit, whether it be work, moving, or an injury. Im an on and off lifter, hopefully not forever, and when I get back into things I go from 300 to 500 pretty quickly just by progressively adding weight. Im sure I could break 400 if I had a few months
I reall like the Ed Coan routine. Not that you have to do it verbatium all the time but the general lay out and strategy;
Simnple but effective for most.
From the power and bulk forum, great forum by the way, a bit more old school mentality…
I deadlift 550.
Several approaches have worked for me:
Sheiko: the weights are relatively light, but the volume is large.
I could pull this off because I had changed to Sumo style of pulling and could minimize the lower back strain that way.
WSB: Speed pulls and bouilding up my deadlift via goodmornings, romanian deadlifts (essential for upper back extensor static strength, and scapular retractor static strength), and Widestance box squats.
I did very little heavy pulling variations, as my ability to to strain in the deadlift was very very high.
Repping weekly in the deadlift with heavy weights was never for me. I suffer from excessive thoracic kyphosis and my form easily goes down the drain. Thus: moderate weights for volume, or the classic WSB way works best for me.
I suspect that lifters with great leverages and great deadlifting form can pull frequently, for reps, at high intensities.
Lifters with poor structure and/or poor form, will need longer recovery time.
I recall having severe DOMS after a 6RM in the conventional deadlift. The soreness was noticable for 7days and performance wasn’t fully recovered after 12 days. Not very conductive for improving my deadlifting.
To summarize, frequency? It depends…