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Dead Lift Day
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Big_BK
Guest
I used to do back and bi's. Always do deads first, compound movements come before everything else. Are you doing super high reps? Might wanna drop the volume down a little and add some weight on the bar if you are getting wiped out to quick. Also try taking longer rests between sets. Deadlifts tax your WHOLE body and you need more recovery time between sets then isolation movements.
wills_got_rythm
Banned
I dead lift every other wednesday. I also dead lift first and then rows. I rest for 2 or 3 minutes between heavy sets. I feel that it helps me for leg day too. I feel stronger for squats after my DL day than on the weeks I skip DL.
I train back and rear delts on their own day once a week.... I start with Deadlifts followed by Bent Over Rows (both movements for lower reps, 3 - 7 or so, then a bunch of sets of Chinups... Then I do a few sets of ULTRA STRICT higher rep cable rows for more of a pump followed by that Hammer Strength machine where you grab it overhead with a close reverse grip (the machine's name escapes me.. sorry... It is the one Dorian Yates uses in his 'Blood & Guts' video) Then I finish with rear delt flies or the rear delt machine.....
bblazer
Banned
seriously, why are you following me from thread to thread trying to rebuke my recommendations when they clearly work for bbers? you go powerlift. ill go lift for shape and symmetry like a bber. is that ok?
and hamstring day is when i put my focus on my hamstrings as opposed to a shoulder day where i may, wait for it, focus on my shoulders. its a messageboard. peoples opinions will vary. get over yourself. no 1 way of training works for everyone.
bblazer
Banned
I'm not following you from thread to thread. You just happen to be posting in the same threads I am. It was pure coincidence that in both of those threads you made posts that didn't make sense to me. When things don't make sense to me I ask for an explanation. If I was really targeting you I would tear apart your explanations, and maybe even call you names and say you have been sniffing too much skin varnish, or that BBers make great spotters. But I didn't do that, now did I?
I never said you couldn't lift like you wanted to, nor did I disparage you in any way. In fact I never even came close to saying anything you said was wrong.
There is nothing about myself I "need to get over."
You owe me an apology and I am not going to eat my protein bar or take my supps until you say you're sorry.
B-
(pouting)
Well, since I am taking it easy on my back right now....Wednesday will be my first DL session in a few weeks. It is going to look like....
Front squats - Work up to a hard set of 5
Deadlift - Work up to a moderately hard set of 5 depending how I feel
Super set - Hypers, abs, calves - 3x15-20
My goal is to preserve mass at the moment so this is going to be my "lower body" day for a while. I am doing a three day split. I would like to get stronger, but that is always a goal
Front squats are easy on my low back, so it won't be too taxed by the time I DL. Unlike regular squats I would be to fried to DL.
Previously I was doing DLs on their own day. I was rotating my rep ranges based off percentages. It looked like this...
Week 1 DL - 3x5 65%,75%,85%
Week 2 DL - 3x3 70%,80%,90%
Week 3 DL - 1x5,1x3,1x1 (5/3/1) 75%,85%,95%
Week 4 DL - 3x5 (Deload) 60%,65%,70%
I would do DLs then a Ham/Low back assistance lift for 3-5 sets of 10-20 then a few sets of abs, grip, and neck harness. That was it and it was quite brutal and basic. I will more than likely go back to this in the future as it is very effective for me.
Front squats - Work up to a hard set of 5
Deadlift - Work up to a moderately hard set of 5 depending how I feel
Super set - Hypers, abs, calves - 3x15-20
My goal is to preserve mass at the moment so this is going to be my "lower body" day for a while. I am doing a three day split. I would like to get stronger, but that is always a goal
Front squats are easy on my low back, so it won't be too taxed by the time I DL. Unlike regular squats I would be to fried to DL. Previously I was doing DLs on their own day. I was rotating my rep ranges based off percentages. It looked like this...
Week 1 DL - 3x5 65%,75%,85%
Week 2 DL - 3x3 70%,80%,90%
Week 3 DL - 1x5,1x3,1x1 (5/3/1) 75%,85%,95%
Week 4 DL - 3x5 (Deload) 60%,65%,70%
I would do DLs then a Ham/Low back assistance lift for 3-5 sets of 10-20 then a few sets of abs, grip, and neck harness. That was it and it was quite brutal and basic. I will more than likely go back to this in the future as it is very effective for me.
It is actually Jim Wendler's 5/3/1 program. I was doing the same percentage/rep scheme for Military press, Squat, Bench, and dead. Each lift has its own day. On the squat day you do a quad assistance lift and abs, on the bench and military day you do a chest or shoulder and a lat or upper back assistance lift. Very solid program. I like the basicness of it.
captainahole
New member
I don't do a specific day for dead like wednesday or such. I change my routines every week after my day off. That way I can have one very intense workout every fourth day that will focus on a major body part at maximum recovery levels.
eg.
day one legs. elevate up to 95% of max for reps
day two chest and shoulders
day three back
day four arms/abs
day five off
day six back elavate up to 95% for reps
day seven legs
day one chest and shoulders
day two arms/abs.
this routine is mid week routine did legs yesterday(if after day off will do very similar but higher reps)
back routine is like this
bent over rows for 3 sets ten to fifteen reps warm up (225lbs)
deads
407 for 8-10
497 for 6
557 for 4
497 for 5-6
457 for 5-6
407 for two sets of 6-8
pull downs for 4 sets
pulley rows for 4 sets
shrugs for 4 to 5 sets of 15-20
once every 5 to 6 weeks do max to find out if I have advanced or if overtraining.
eg.
day one legs. elevate up to 95% of max for reps
day two chest and shoulders
day three back
day four arms/abs
day five off
day six back elavate up to 95% for reps
day seven legs
day one chest and shoulders
day two arms/abs.
this routine is mid week routine did legs yesterday(if after day off will do very similar but higher reps)
back routine is like this
bent over rows for 3 sets ten to fifteen reps warm up (225lbs)
deads
407 for 8-10
497 for 6
557 for 4
497 for 5-6
457 for 5-6
407 for two sets of 6-8
pull downs for 4 sets
pulley rows for 4 sets
shrugs for 4 to 5 sets of 15-20
once every 5 to 6 weeks do max to find out if I have advanced or if overtraining.
scotty too hotty
New member
I used to do them on back day, but now when I deadlift, I go to the gym just for that, every two or three weeks. Squats are my priority now, and they use up some of my back strength and recovery time. When I deadlift, I usually do it for 45 minutes and cant breath too well when I'm done anyway. I used to superset deadlifts with pullups, thats a real motherfucker, but it's satisfying sometimes to have people look at you like you're crazy. Not like I am or anything!
pitbullrocco
New member
mon - bench, squat, BoR
wed - bench, squat, DL
fri - bench, squat, (alternating eoFri between rows/cleans)
i like being functional during my weekends, hence DL's on wednesday. normally i like to alternate between exercices but sometimes i'll finish bench, then move on to next 'cise.
wed - bench, squat, DL
fri - bench, squat, (alternating eoFri between rows/cleans)
i like being functional during my weekends, hence DL's on wednesday. normally i like to alternate between exercices but sometimes i'll finish bench, then move on to next 'cise.
bblazer
Banned
Six8
New member
I start with deads on back day. I warm up with just the bar, then ill throw a 45 on each side and warm up a bit more (I try extra hard not to hurt myself being 6'8"). Since I've started doing deads my back has gotten a very nice boost in size and power. My shoulders also got stronger faster than the rest of my body and I associate that with the fact that DLs release natural growth hormone and I do shoulders after back. I say dont worry about not hitting everything else super hard as long as youre *safely* kicking your ass on DLs.
Sunday:
Strongman Events, including a deadlift
Tuesday: Bench, biceps, triceps
Wednesday: Box Squat, Deadlifts
Friday: Lats and pre-hab work
I deadlift with maximum intensity only about 1x a month...or maybe 3x in 2 months.
Strongman Events, including a deadlift
Tuesday: Bench, biceps, triceps
Wednesday: Box Squat, Deadlifts
Friday: Lats and pre-hab work
I deadlift with maximum intensity only about 1x a month...or maybe 3x in 2 months.
bblazer
Banned
That is really surprising. I would think that you would have more max DL work considering your strongman specialty.
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Big_BK
Guest
Too much maxing will tax your CNS too quickly.
bblazer
Banned
I always forget about that pesky CNS. It gets in the way of so many things.
On a similar note, one thing I have done for a while has to do with "shocking" my CNS into "accepting" a new weight. As an example, lets say that you want to squat 600 but at the moment can only do 465. Load up the bar in the rack to 600, get under it and just stand it up & hold it for a few seconds, then set it back down.
You can do this with bench too, but you need some really good spotters. Just unrack the bar and hold it at lockout for a few seconds then rerack it.
I have absolutely no empirical evidence if this works to help you get to your target weight faster, and I will be the first to admit that it does have a sort of high stoopit factor (especially the bench version). But for me at least anecdotally, it seems that by doing this once every 3-4 weeks seems to "prep" me for that significantly heavier weight a bit faster. At the minimum it gives me an idea how that weight "feels" so as I work up to it I have a better idea what I will be dealing with.
B-
quarter squats in a power rack and rack lockouts in a power rack. no spotter needed. they dont train the cns to adapt to more weight though. they are simply exercises you can do for power. i worked with a guy who broke his collar bone right in the middle where the sternum is doing quarter squats with 850. pretty funny.
On top of what everyone else said...I am also doing the atlas stones, tire flip, sled drag, car pull, conan's wheel, farmers walk, good mornings, etc...etc...
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Big_BK
Guest
kill me now.... God i hate connans. Constant stress on every single part of your body... its like running on a treadmill holding a ton of weight, lol.
bblazer
Banned
I seem to do pretty well when it is HEAVY but I'm horrible when it is light. A few years ago I competed in Boston with a torn left hamstring and it was the final event on the 2nd half of the day with a Police Harley. The only people to beat me were Pfister and Jon Andersen.
But make it 2/3 that weight and I'm near the end of the pack...lol
One of the guys training with me now seems to love it, so I'm back at my 2nd week training it again.
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Big_BK
Guest
I just hate it because its pretty much all core strength and cardio.
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