| Deadlifts | |
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| Tweet Topic Started: Aug 1 2005, 11:57 PM (368 Views) | |
| Olly Jackson | Aug 1 2005, 11:57 PM Post #1 |
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My race with Jamie and the above deadlift thread got me thinking. There are so many ways to train the deadlift, what are all of your favorites? What got you to your best deadlift? Itd be nice to have get a thread going with everyones different ideas/routines etc for the dead. How are you all going to go about reaching your goal in the thread pinned above? |
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| Frozenkilt | Aug 2 2005, 01:31 PM Post #2 |
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Online douche. GOLD! I need more Gold
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Probably the one thing that's helped me the most is doing some kind of pull every week. Fortunately, o-lifting type training lends itself nicely to that. Reverse band DLs helped me quite a bit, and so has taking a sort of 'ME' approach to them every 2 weeks or so. RDLs are fantastic as well for keeping your back nice and flat during heavy pulls. I think I'm going to have to start taking some lifts from standing on plates to increase my pull from the floor, though. Lots of tweaking to do. - Sean |
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| Milan Jovanovic | Aug 4 2005, 01:29 AM Post #3 |
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two weeks max 3 goodmornings, two weeks max rack pull, two week max dl and so on. Rotating exercise every two week preventing overtraining, goodmorning is the best for back and squat, high pulls are for accomodation of CNS and deadlift are for establishing new PRs. |
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| Boris | Aug 5 2005, 12:11 PM Post #4 |
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After TWO FREAKING YEARS at 480, I've realized that the no-deadlifting approach was just not cutting it for me. Right now, I'm making sure to include some kind of DL every week. Not necessarily so heavy, but every week I'm doing DL, Sumo DL, RDL, and/or snatch-grip RDL (all with or w/o platform). |
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| Olly Jackson | Aug 5 2005, 02:23 PM Post #5 |
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Good stuff guys, anyone else want to outline the approach theyve had most success with? Personally Ive had best results on the deadlift with good old fashioned hard work, once a week or twice every 10 days coming in and working real hard, always pushing 90-100%, then backing off every couple of weeks. I guess im built to pull though, might not work for everyone. RDL's and various rack pulls have helped too. |
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| WildGorillaMan | Aug 6 2005, 01:45 PM Post #6 |
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P&B Ambassador to the SDF
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I have done well with a cycle that alternates weeks of reps/volume with weeks of lower reps/higher load: 70% x10's 85% x3 sets of 4 75% x8's 90% x3x3 80% x5's 95% x3 sets of 2 |
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| Jamie | Aug 8 2005, 05:32 AM Post #7 |
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First Moderator on the SDF; first to have moderator title revoked.
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I did this to go from 405 to 475 in less than a year. Not great progress, but better than I had planned. Week 1- 70%, 8 sets, 3 reps Week 2- 80%, 5 sets, 3 reps Week 3- 90%, 2 sets, 3 reps Repeat for another three weeks, adding 5% in the second half. On week seven hit your max. |
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| sqeezemasterflash | Aug 8 2005, 01:43 PM Post #8 |
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Now you're boring us
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Milan, Do you also do squatting and olympic pulls while doing this? |
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| Mr. Anderson | Aug 9 2005, 04:03 AM Post #9 |
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Personally, I just train the lift with a few variations of those lifts. I keep it very simple and have found that is the best way for me. Here's an example of what a DL cycle would look like for me... 10 - 12 weeks 5x3,2,1. Doubles and singles are usually saved for the last few weeks. The next 10 to 12 weeks (after some time off) - 10 X 3 for some volume I usually drop the weights a bit, but not by too much. I pretty much go by feel. The next 10 to 12 weeks - 10 x 6 at 50% of my 3rm and make 2.5 to 5kg incraments on this over the training cycle. Note*** I did not practice this last year and tried to continue training heavy and got myself royaly overtrained and injured. So when you put a plan together, STICK WITH IT!!! |
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| Si uk | Aug 9 2005, 09:03 AM Post #10 |
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10,6,4,4,6,15 worked from 100-220k. (18months ish) Then 3 weeks tripples increasing 5kg them max. 220-260k(17 weeks) Then weeks of 3/5's 260->265kg(10 weeks) |
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| Robert Forbes | Aug 9 2005, 08:18 PM Post #11 |
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I used to train deadlift 3 times a week to as much as 5days a week sometimes. But mostly 3 days a week. Then i would switch down to 2 days a week if my energy levels were lacking. Always trained heavy using no more than 5 reps. Working up to a 1 rep max after 5,3 and 2 reps were not attainable. Sometimes i would just hit single reps working up to heavy weights. Other times i would deadlift 3 times a week. Twice a week i would deadlift off 4 boards (platform deads) and once a week i would deadlift from the floor. The deads off the floor seemed easy when following that routine. Currently i'm focusing on the barbell Row off 4 boards and deadlifting once every 2-3 weeks. I've found that as long as i continue to train heavy on the barbell Row i can still deadlift heavy every 2 weeks. The barbell Row is less stressful which is why i like my current routine schedual. I feel when i come around to deadlift my energy levels are higher and i'm mentally stronger to set a PR which is the main thing. |
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