Hey everyone I got an idea for this thread because deadlifting is something I’ve always brushed off…because a) it taxes me a lot and b) I like squatting a lot more lol
I’d like to hear ALL idea’s of how to jack up the deadlift - how to set-up deadlift cycles.
There seems to be so many options here on ways to help increase the deadlift:
Front squats, snatch grip deads, rack pulls, pulls off a box, conv., sumo. and then all the assistnce (GM’s, glute ham raises, etc you have it)
I’m trying to set up a cycle for myself…something like ed-coan’s progressive set-up (start low and go up in heavier weights using singles, doubles, and triples).
But I’d like to hear what your thoughts are - better to use singles for the deads or reps of no higher than 3…and then to build assistance strength up use 1 or 2 assistance moves (front squat, deads off deficit, or something like that)
but I am a bit confused of what kind of rep ranges to use for assistance - all help greatly appreciated
Also was wondering what is better to deadlift heavy every week…once a week and the next week do speed pulls to keep tehcnique in check - so once every 2 weeks deadlift heavy?
If so - what kind of assistance would be done on that 2nd week for assistance (higher/lower?)
If anyone hasnt notcied I am an amateur at best for the deadlift lol
What I’ve been doing lately has not only helped with my deadlift but most of my compound lifts. I start with about 50% of my max (give or take) and do the perfect rep method building up to a max set in which I have a target weight and do as many reps as possible. Ex. Today started with 135 for DL (perfect rep style) then moved up to 185, 225, 275, 315 then finally 355 which i did 7 reps with for an all out set. Nothing too exciting but it is a 3 rep pr for that weight. Then obviously doing some extra work after w.e you enjoy doing just do it as long as it involves the same muscles as the ones being worked on the dead.
Doing 3 weeks of rack lockouts from your sticking point followed by 3 weeks of deads from a deficit then 3 weeks of from the floor works wonder. And though all 9 weeks use speed pulls as a warm up.
The vast majority of my gains on the deadlift have been from simply adding weight each DL session and pulling the heaviest single I can. That got me up to 240kg in a very straightforward fashion.
I got stuck there for a few months, and doing some high(er) rep sets helped a bit. Sets of maybe 3-5 seemed to get it moving again and now I’m back to my old “method” and am currently at 280kg and it’s still creeping up every session. Sometimes after my heaviest single I’ll drop the weight down to 80-90% and do a set or two of as many as I can manage.
If I’m not feeling it on a particular day I’ll just do higher reps (anything up to 10) with a weight that feels ok. This maybe happens every 5-6th DL session.
My conventional deadlift has rarely gone up from straight deadlifting. Usually I just end up beat up and have the result that my deadlift goes down. It’s likely I wasn’t programming them correctly, given the success others have had doing it that way.
Increasing my squat, however, or doing movements with good carryover (zerchers, sumo DL’ing, anderson squats) has increased my conventional DL. Even with the sumos, which are in the training mix right now, I do them once every 8-10 days working up to a single@90%+ of max. I follow that with either RDLs, deficit deads or good mornings for reps in the 5-8 range. Seems to be working so far.
Things that have driven my dead from 515 to 733 over the last 4 years:
Squatting/good mornings- Different movements/motor firing patterns- but mostly the same muscles as those that pull weights
Deficit pulls- This improved my speed off the floor
Max effort work- DL reps have never built my pull, they only built my stamina;
Rest- I can’t pull full-range heavy more than once or twice a month without falling apart. I have seen few lifters can.
Speed pulls- pulling a light bar (especially against chains or bands) with max force will improve your speed. Also it allows you to train your pull on a week where you can’t pull heavy. It also gives you more reps to practice technique with
Rack Pulls- Allows you to go quite heavy and or hit some reps without taxing your body the same way a full range pull does.
Upper back work- Go heavy- low reps. Treat it like a seperate workout. Barbell rows, shrugs, DB rows, weighted pull-ups are all great back strength builders. A strong upper back keeps your bar in groove.
Grip work- Genetics (i.e. large hards) can carry you a long way but eventually heavy weights will prevail over banana hands. Grip work makes a huge difference. Try rowing a bar by holding onto the sleeve, fat bar work, farmers walks, grip implements, plate pinches, statis holds, etc.
Technique- Even as a conventional puller- clearly the less technique-oriented of the two styles- I still learn new stuff all the time about technique. Set-up, hand placement, how you wind up, etc are all variables that can be manipulated to accomodate a particular lifter. Become a scientist of deadlift technique.
all you need to do to improve your deadlift is dont have a shitty deadlift. if your form is bad and you look like a cat taking a shit when the bar leaves the floor you will always suck. fix that then worry about exercises.
God form is key. I do a shit ton of goodmornings, I switch up the good morning every week too, that really help my dead. I thrive on volume for my dead.
[quote]Dave_ wrote:
The vast majority of my gains on the deadlift have been from simply adding weight each DL session and pulling the heaviest single I can. That got me up to 240kg in a very straightforward fashion.
I got stuck there for a few months, and doing some high(er) rep sets helped a bit. Sets of maybe 3-5 seemed to get it moving again and now I’m back to my old “method” and am currently at 280kg and it’s still creeping up every session. Sometimes after my heaviest single I’ll drop the weight down to 80-90% and do a set or two of as many as I can manage.
If I’m not feeling it on a particular day I’ll just do higher reps (anything up to 10) with a weight that feels ok. This maybe happens every 5-6th DL session. [/quote]
Nice Dave I’ve actually heard of many guys have success with this simple method.
My question to you is do you work up to that single every week?
Also do you periodize that or just go by feel? (as in I know some guys will start at 70, pull for singles…and add weight progressively over a certain amount of weeks)
[quote]brauny96 wrote:
God form is key. I do a shit ton of goodmornings, I switch up the good morning every week too, that really help my dead. I thrive on volume for my dead.[/quote]
[quote]brauny96 wrote:
God form is key. I do a shit ton of goodmornings, I switch up the good morning every week too, that really help my dead. I thrive on volume for my dead.[/quote]
hey there, brauny…
‘switch up’ the good morning??.. change rep/set routine, heavy/light, that kind of thing?.. or something else entirely?
Every one is going to have something different that works best for them. There’s no set-in-stone way to go about it. I thrive on working singles, doubles, and triples with a careful periodization of my loading scheme… and also taking long breaks with a shit-ton of assistance work to build it up in the “off” time.
Other people are going to work better with volume. Some people have a sticking point that they need to focus on first. etc. etc.
So here’s the thing… Find a rep range that YOU are comfortable with. Find a technique you are comfortable with. Progress linearly until you plateau… then film yourself and and analyze your weak points. Build your program off of that.
I just pull triples, then when i tap out on the gains; I work on maximum singles and I just try to establish a new one rep max PR. Or i start from a 5rm, and when that doesn’t work anymore i go to a 3rm; if you get stuck on it do step 1 over again.
How long have you been training for, deadman? It sounds like that would only be effective within the first three years (or even less, depending on frequency, cycling, and overall programming structure).
I’m just curious, not badmouthing or criticizing. It’s amazing if you’re still making gains like that several years into serious PLing.
[quote]brauny96 wrote:
God form is key. I do a shit ton of goodmornings, I switch up the good morning every week too, that really help my dead. I thrive on volume for my dead.[/quote]
yes the God form is the key[/quote]
Yes but which God? Some sort of rule-making, clean-living, God of the Israelites type? Or more like a bolt-throwing ass-kicker and name-taker like Thor?