Deadlift

jehoverall · 09-08-2009, 02:25 AM

What's a good training program? I was at 430 exactly 8 weeks ago but now I struggle with 405 (I stopped doing deads at that time and only did pull up variations until last week). I can get 10-15 easy reps at 315.

How should I train deadlift? Should I go for heavy singles or for more volume? Should I do it like a bench press program (couple weeks high volume, couple weeks intermediate volume, then down to 6 reps, 5 reps, 3 reps, and max)? I know you aren't supposed to do deadlifts for that many reps, so how do I do this....

Thanks

**CowPimp** · 09-08-2009, 11:50 AM

Quote:

Originally Posted by jehoverall

What's a good training program? I was at 430 exactly 8 weeks ago but now I struggle with 405 (I stopped doing deads at that time and only did pull up variations until last week). I can get 10-15 easy reps at 315.

How should I train deadlift? Should I go for heavy singles or for more volume? Should I do it like a bench press program (couple weeks high volume, couple weeks intermediate volume, then down to 6 reps, 5 reps, 3 reps, and max)? I know you aren't supposed to do deadlifts for that many reps, so how do I do this....

Thanks

It sounds to me like your maximal strength isn't that good. Based on what you can do for and "easy" 10-15 reps, you should be able to pull substantially more than 405. Sounds like some heavy lifting is in order; lifting in the 90% 1RM zone or higher. However, that is assuming your goal is to increase your 1RM?

rayray715 · 09-08-2009, 09:10 PM

today, i did 8 reps of 225/ 6 reps of 275/ 5 reps of 295 twice/ and 1 rep of 305

first time doing heavy deadlifts (for me anyway), and for so many sets.

is that bad?
i'm 5'4" and 180 lbs.

jehoverall · 09-08-2009, 10:48 PM

"It sounds to me like your maximal strength isn't that good. Based on what you can do for and "easy" 10-15 reps, you should be able to pull substantially more than 405. Sounds like some heavy lifting is in order; lifting in the 90% 1RM zone or higher. However, that is assuming your goal is to increase your 1RM? "

Yeah the goal is definitely to increase 1RM. The problem is I seem to be encountering some form issues at 405, so i thought I would correct that with some high reps. I guess I will just go back to training heavy

**CowPimp** · 09-09-2009, 01:22 PM

Quote:

Originally Posted by jehoverall

"It sounds to me like your maximal strength isn't that good. Based on what you can do for and "easy" 10-15 reps, you should be able to pull substantially more than 405. Sounds like some heavy lifting is in order; lifting in the 90% 1RM zone or higher. However, that is assuming your goal is to increase your 1RM? "

Yeah the goal is definitely to increase 1RM. The problem is I seem to be encountering some form issues at 405, so i thought I would correct that with some high reps. I guess I will just go back to training heavy

You have to appropriate periodize the heavy lifting. Perhaps that is one issue. You can't just max out all the time and continue to see gains indefinitely.

Where do you fail on a maximal deadlift? Is it like it's glued to the floor? Can you get it up a couple of inches? Do you fail halfway up or near lockout? Does your grip feel like it wants to give?

You are going to have to focus on whatever the weak area in your deadlift is with appropriate accessory work if you want to get that number up.

jehoverall · 09-11-2009, 01:03 AM

i think the most pressing issue is grip. back when i was doing 405 for 4 or 5 i would always fail on grip first, and always my right hand (i broke it). so i've started doing towel pull ups to increase my hand and grip strength.

i think i'll try to work my way back up using a 2 hand pronated grip for a while, moving up in weight, then start training closer to 1RM with mixed grip. basically a (low-ish) volume phase with pronated grip and then a heavy period with mixed grip. i envision this taking place over the course of 8-10 weeks.

jehoverall · 09-11-2009, 01:15 AM

actually though will i lose strength throughout the posterior chain muscles by doing this? by focusing so heavily on grip and mastering lighter weights, will i lose more maximal strength than i would if i had a shorter or nonexistent volume phase and just went straight to heavy?

Kevsworld · 09-11-2009, 02:58 AM

I agree with the previous comment re: peroidization. Powerlifters usually follow routines which start lighter and get progressively heavier each week. You peak at the end of each cycle.

**Gazhole** · 09-11-2009, 05:33 AM

Quote:

Originally Posted by jehoverall

i think the most pressing issue is grip. back when i was doing 405 for 4 or 5 i would always fail on grip first, and always my right hand (i broke it). so i've started doing towel pull ups to increase my hand and grip strength.

I wrote an article on grip training if it helps:

http://www.ironmagazineforums.com/tr...-training.html (Grip Training)

If you're training grip specifically for deadlifts i think static holds will probably be your friend. Just unrack a heavyish bar and hold it for time, rest, repeat for a few sets.

Do that 1-3 times a week and your grip will start to catch up.

**CowPimp** · 09-11-2009, 11:17 AM

Yeah, hammer that grip. Do some static holds, farmer's walks, heavy shrugs, and akward/soft grip lifting (Such as the towel pullups you mentioned; I love those things).

I would say one of the best contributers to my grip strength has been lots of RDLs too. They do wonders.

jehoverall · 09-30-2009, 04:21 PM

bahaha today i almost got 440 (couldn't lock it out) and 4 x 405

VILBAUGH · 09-30-2009, 05:17 PM

Quote:

Originally Posted by jehoverall

bahaha today i almost got 440 (couldn't lock it out) and 4 x 405

nice. how often are you going for your 1RM? efficient lifters need a minimum of 7-9 days.

**Merkaba** · 09-30-2009, 11:46 PM

Rack pulls.

And get some straps. My deads and racks suffer if I feel my grip is not glue. And i don't have the greatest grip.

Also are you running a known dietary surplus or winging it? if so, expect your gains to wing it as well.

09-08-2009, 02:25 AM	#1
jehoverall Registered User Join Date: Jul 2009 Location: washington, DC Posts: 18	Deadlift What's a good training program? I was at 430 exactly 8 weeks ago but now I struggle with 405 (I stopped doing deads at that time and only did pull up variations until last week). I can get 10-15 easy reps at 315. How should I train deadlift? Should I go for heavy singles or for more volume? Should I do it like a bench press program (couple weeks high volume, couple weeks intermediate volume, then down to 6 reps, 5 reps, 3 reps, and max)? I know you aren't supposed to do deadlifts for that many reps, so how do I do this.... Thanks

09-11-2009, 02:58 AM	#8
Kevsworld Registered User Join Date: Apr 2009 Location: Manila, Philippines Posts: 93	I agree with the previous comment re: peroidization. Powerlifters usually follow routines which start lighter and get progressively heavier each week. You peak at the end of each cycle. Kevin StrongandFit.net

09-11-2009, 11:17 AM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Yeah, hammer that grip. Do some static holds, farmer's walks, heavy shrugs, and akward/soft grip lifting (Such as the towel pullups you mentioned; I love those things). I would say one of the best contributers to my grip strength has been lots of RDLs too. They do wonders. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

09-30-2009, 11:46 PM	#13
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	Rack pulls. And get some straps. My deads and racks suffer if I feel my grip is not glue. And i don't have the greatest grip. Also are you running a known dietary surplus or winging it? if so, expect your gains to wing it as well. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

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09-08-2009, 09:10 PM	#3
rayray715 Registered User Join Date: Jan 2009 Location: nj Posts: 59	today, i did 8 reps of 225/ 6 reps of 275/ 5 reps of 295 twice/ and 1 rep of 305 first time doing heavy deadlifts (for me anyway), and for so many sets. is that bad? i'm 5'4" and 180 lbs.

09-08-2009, 10:48 PM	#4
jehoverall Registered User Join Date: Jul 2009 Location: washington, DC Posts: 18	"It sounds to me like your maximal strength isn't that good. Based on what you can do for and "easy" 10-15 reps, you should be able to pull substantially more than 405. Sounds like some heavy lifting is in order; lifting in the 90% 1RM zone or higher. However, that is assuming your goal is to increase your 1RM? " Yeah the goal is definitely to increase 1RM. The problem is I seem to be encountering some form issues at 405, so i thought I would correct that with some high reps. I guess I will just go back to training heavy

09-11-2009, 01:03 AM	#6
jehoverall Registered User Join Date: Jul 2009 Location: washington, DC Posts: 18	i think the most pressing issue is grip. back when i was doing 405 for 4 or 5 i would always fail on grip first, and always my right hand (i broke it). so i've started doing towel pull ups to increase my hand and grip strength. i think i'll try to work my way back up using a 2 hand pronated grip for a while, moving up in weight, then start training closer to 1RM with mixed grip. basically a (low-ish) volume phase with pronated grip and then a heavy period with mixed grip. i envision this taking place over the course of 8-10 weeks.

09-11-2009, 01:15 AM	#7
jehoverall Registered User Join Date: Jul 2009 Location: washington, DC Posts: 18	actually though will i lose strength throughout the posterior chain muscles by doing this? by focusing so heavily on grip and mastering lighter weights, will i lose more maximal strength than i would if i had a shorter or nonexistent volume phase and just went straight to heavy?

09-30-2009, 04:21 PM	#11
jehoverall Registered User Join Date: Jul 2009 Location: washington, DC Posts: 18	bahaha today i almost got 440 (couldn't lock it out) and 4 x 405