Dead Lift Day

[bblazer]

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.

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)

 

[SouthernLord]

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.

 

[bblazer]

It that pretty close to Ed Coan's routine?

B-

 

[SouthernLord]

It that pretty close to Ed Coan's routine?

B-

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.

 

[bblazer]

I like it too. Makes a lot of sense.

Can you quantify the gains you've seen from it?

B-

 

[captainahole]

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.

 

[scotty too hotty]

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]

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.

 

[bblazer]

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.

That's a lot 'o benchin'.

B-

 

[Butch31]

On dead/core day, I do heavy DL fist thing in the gym (after a quick warm-up jog & strech) then finish with several ab/core lifts. By doing abs, it keeps strain off my back and legs which are usually spent after DL.