[quote]daraz wrote:
Why? It’s not complicated enough?[/quote]
It’s just a staggered linear progression through different rep ranges. Progression with that isn’t likely to occur in advanced trainees, so if he’s making gains at a high level, I’d be pretty impressed. That’s all.
Like Pinto I can’t pull heavy more than a few times a month so I like utilizing heavy variations of GM’s when not Dead lifting. As well as performing 50-60% of 1rm low rep sets of DL’s on a weekly basis.
This is a great thread and I am getting a bunch of good ideas. My dead has been stuck around 580-600 for a while now and some of these techniques will help a lot. I personally just got to this point by adding weight to the bar whenever I could, but at this point, I need to employ better methods haha.
ebomb, that linear progression model works WONDERS in the beginning… But yeah, plateaus come and you need to start looking at periodized loading methods to help get you going further. That always sucks, though, cause it gets to a point where you can only add weight to your 1RM every so often. Gets kinda depressing. 
Yeah I’m actually going to go back to a linear progression style. That’s what I did in HS…my deadlift shot up to 500 only after a short time of training. After that I just basically read way too much and tried to imploy too many advanced techniques. I actually made no progress and stopped deadlifting all together…focused on my squat only and it shot up to 405x15…well I mean with the sports I do it’s hard to do a lot of intense lifting…but the deadlift is one thing I’d really like to bring up (weakpoint)
I have my method…but what is your guys best method…I would start like an 8 week cycle…start with low weights and progressively get heavier (pulling singles)…and after that 2 months it would shoot up 20-30lbs.
Anyone else do anything differently for linear progression? I know some guys just pull heavy singles every so often trying to add weight each time.
Thoughts?
Ebomb you’ll break past your 600 barrier soon enough I hope!
[quote]animus wrote:
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]
I’m actually a beginner, like really newbie. I’ve been training for about four and a half months. My past training history was a 5x5 program, but since I wanted to be more aggressive on my weight progression I did something like that and it was effective for getting my numbers higher, despite the puniness of my three power lifts.
Wow, you guys are actually pulling weight that is uncommon in the real world. I would need a few more years at least to get to that kind of poundage. Right now I’m only pulling a crappy 230 for triples… so i’m still working on it.
On a side note: How long on average did it take you guys to get your deadlift to 315? I wanna hit those three wheels!
although i’m a begginer in this powerlifting thing, what have worked well for me is pulling near 1RM weights. And pulling once a week or EOW. But that’s just me, i’m a natural puller, have spider long arms and legs (i should be pulling sumo 'cause of that, but my sumo is nothing near to my conventional) .
Kroc once said: “keep what it works, drop what doesn’t”. So find out what works for YOU.
in a few weeks my trapbar DL jumped 80 lbs, but my squat hasn’t budged. currently my trapbar DL is 375 but my squat is 255. I can’t figure how that can be explained muscularly, so im assuimg its my form. any thoughts? I won’t be able to get a video for probably a week.
[quote]cord13 wrote:
in a few weeks my trapbar DL jumped 80 lbs, but my squat hasn’t budged. currently my trapbar DL is 375 but my squat is 255. I can’t figure how that can be explained muscularly, so im assuimg its my form. any thoughts? I won’t be able to get a video for probably a week. [/quote]
you should be able to trapbar dl much more than you can squat.
[quote]mccl8262 wrote:
[quote]cord13 wrote:
in a few weeks my trapbar DL jumped 80 lbs, but my squat hasn’t budged. currently my trapbar DL is 375 but my squat is 255. I can’t figure how that can be explained muscularly, so im assuimg its my form. any thoughts? I won’t be able to get a video for probably a week. [/quote]
you should be able to trapbar dl much more than you can squat. [/quote]
yeah, but 120 lbs seems like too much.
It is odd that your trap DL went up so much while your squat stayed static, but a 120 pound difference is not weird. You probably just weren’t realizing your full potential on the trap deadlift, especially because it went up so fast. I can straight bar deadlift 120 pounds more than I can squat and probably do more with the trap bar (if I ever used a trap bar).
What i think, is that if you need to improve on your deadlift, it just means that you’re not good at deadlifting in itself. So the best way to improve it, is often times the most simplest- just plain deadlifting until you pull huge. Simple and effective, give the deadlift the attention it deserves!
[quote]Pinto wrote:
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.
[/quote]
pinto, do you pull sumo?
i’m at 525 sumo right now and i want to be well over 600 in a couple years. my weakness is off the floor for sure. not a powerlifter, no plans on competing and i’m most interested in building a strong 3RM.
would you please answer some questions on your points?
if anyone else has ideas i’d like to hear 'em too.
Hey I’ve tried a bunch of things over the years some worked some didn’t. One of my most recent successes involved deadlifting every other week and on the other weeks doing front squats. I also did strict conventional deadlifts and I’m a sumo puller. This seemed to give my body a break and add poundages to my dead. I definately think the lift can be easily overtrained. If you’re dreading a workout session or just don’t feel like doing it chances are you are doing too much for your recovery ability.
I never found many accessory lifts transferred well to my sumo deadlifts. Few come to mind, conventional deadlifts, rack pulls from under the knee, and definately glute ham raises on the lat pulldown machine. Like if I do these, the next time I do deadlifts there will probably be an increase. Chinups, bent over rows, i still do, but doing them this week will not help my deadlift next week. I imagine over time the strength developed from chins and bent rows will have a positive effect on my deadlift though.
These below workouts worked well for me. You could add some of the accessories i mentioned earlier but I didn’t do any accessories, just that days lifts:
Week 1: 70%x6x2
Week 2: 80%x3x4
Week 3: 70%x6x2
Week 4: 80%+ 10lbs x3x4
Week 5: 70%x6x2
Week 6: 80%+ 20lbs x3x3
Week 7: 70%x6x2
Week 8: 80%+ 30lbs x3x3
Week 9: 70%x3x2
The 70% weeks for 2 reps are to be lifted as fast as possible. Treat each rep like a max and rest the weight on the ground between reps, no bounce reps. I usually think of each rep in the speed stuff as a race from ground to lockout. I find the speed weeks give my body a break and I don’t fear missing the weight as it is only 70%.
If you find your deadlift is slow try the routine below. It made my deadlift speed like lightening. Rest 90 seconds between 8 set weeks and 45 seconds between 6 set weeks. Remember treat each rep like a max. One cool thing I noticed was lets say you’ve done a few rounds of 6x2 weeks, rest five minutes load up 30 or 40 more pounds and the weight will absolutely fly off the ground.
Week 1: 70%x8x3
Week 2:70%x6x2
Week 3:70%x8x4
Week 4:70%x6x2
Week 5:70%x8x5
Week 6:70%x6x2
Week 7: rest
Week 8: max
I found this routine worked well too, again I stress the speed component. I didn’t pay attention to rest times, sometimes I rested 5 minutes bwtween sets. I based it all off of Prilepins table. I plan on doing something again like this at some point, if/when I do i will let you know.
Week 1: 70%x6x3
Week 2:80%x4x3
Week 3:90%x2x2
Week 4:70%x7x3
Week 5:80%x5x3
Week 6: 90%x3x2
Week 7:70%x8x3
Week 8:80%x6x3
Week 9: 90%x3x2
cool setups…what kinda gains did you get from this, and if you don’t mind me asking whats your deadlift at?
Anyone find the hook grip better than mixed grip for deads?
I just started using hook this week. So far I like it. Next week I will be using sub-max weights. Hopefully my thumb nail doesn’t come off.
[quote]ron-e wrote:
Anyone find the hook grip better than mixed grip for deads?
I just started using hook this week. So far I like it. Next week I will be using sub-max weights. Hopefully my thumb nail doesn’t come off.[/quote]
a big guy at my gym uses hook grip exclusively. he regularly works up to around 700 off the blocks with a hook grip (it took a while to build it up though). he tweaked something pulling mixed, committed to pulling hook, and followed through.
[quote]rasturai wrote:
cool setups…what kinda gains did you get from this, and if you don’t mind me asking whats your deadlift at?[/quote]
The first one I got my deadlift up to 525 beltless, I had previous best of 545 with the belt. The second one gave me a good base for lifting heavy again, I **strong text**didn't end up maxing on this one but I developed allot of explosion. The third one i got my deadlift to 550 beltess. The third one worked great you always feel like you have more left in the tank. Currently, my best pull in competition raw w/ belt has been 600 @ 174. To get to 600 I alternated speed weeks with regular heavier pulling weeks. I also had to hone my technique to stay as upright as possible. I recently did Wendler's 5/3/1 and my dead went down, I think overtraining was the culprit.
[quote]Oreillbc wrote:
[quote]rasturai wrote:
cool setups…what kinda gains did you get from this, and if you don’t mind me asking whats your deadlift at?[/quote]
The first one I got my deadlift up to 525 beltless, I had previous best of 545 with the belt. The second one gave me a good base for lifting heavy again, I didn't end up maxing on this one but I developed allot of explosion. The third one i got my deadlift to 550 beltess. The third one worked great you always feel like you have more left in the tank. Currently, my best pull in competition raw w/ belt has been 600 @ 174. To get to 600 I alternated speed weeks with regular heavier pulling weeks. I also had to hone my technique to stay as upright as possible. I recently did Wendler's 5/3/1 and my dead went down, I think overtraining was the culprit. [/quote]
Do you mean from having to do heavy squats and deadlifts in a week? I’ve had great success (squat,deadlift) with 5/3/1, but I know it’s not for everyone.