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Dead lift
- Thread starter sinnsbip
- Start date
are you doing glute ham raises, reverse hypers, rack pulls, box squats, good mornings? also what part of the lift is the problem, off the floor or at lockout?
C
curgeo
Guest
Check out some of the deadlift articles on www.elitefts.com
Phreezer_Machine
New member
This was posted by one of my fellow Mods over at meso the other day.. It's apt and to the point, so I thought I would repost it here..
Originaly posted by Animal Mass
Wow - I desperately need to come back to this board and start helping out the training section...Maybe we can get soem the old guard back.
If you are trying to get your deadlift poundages up, here's what you need to do...
1st) Focus on what Phreezer said; squat heavy, low suspended goodmornings, hyperextensions, pull-throughs, glute ham raises are all excellent for conugate training for the deadlift.
2nd) Pull alot. Now, first of all where you are at now, you can pull heavy every week. When you get up to where I am, pulling in the 700lb range, your body can't hadn'e pulling heavy every week, and you'll have to switch to every other week or so. But for now, if I were you I'd do this:
Work lower body twice per week: if you aren't you are cheating yourself...
Week 1: Workout 1
Do Deadlifts to a max: no belt until you can pull over 500
Then do lighter squats
Then accessory work
Week 1: workout #2:
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work
Week 2, workout 1:
Do Deadlifts while standing on a 2-3" box or 100lb plates to a max: no belt
Then do lighter squats
Then accessory work
Week 1: workout #2:
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work
Week 3: Workout 1:
Do Suspended Goodmornings to a 5 rep max
Then do lighter squats
Then accessory work
Week 1: workout #2:
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work
That's it!
Do that along with 2 upper body days for about 3 months, and I will guarantee that you will be pulling over 500 in 3 months. Then look towards 600.
Matt
Originaly posted by Animal Mass
Wow - I desperately need to come back to this board and start helping out the training section...Maybe we can get soem the old guard back.
If you are trying to get your deadlift poundages up, here's what you need to do...
1st) Focus on what Phreezer said; squat heavy, low suspended goodmornings, hyperextensions, pull-throughs, glute ham raises are all excellent for conugate training for the deadlift.
2nd) Pull alot. Now, first of all where you are at now, you can pull heavy every week. When you get up to where I am, pulling in the 700lb range, your body can't hadn'e pulling heavy every week, and you'll have to switch to every other week or so. But for now, if I were you I'd do this:
Work lower body twice per week: if you aren't you are cheating yourself...
Week 1: Workout 1
Do Deadlifts to a max: no belt until you can pull over 500
Then do lighter squats
Then accessory work
Week 1: workout #2:
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work
Week 2, workout 1:
Do Deadlifts while standing on a 2-3" box or 100lb plates to a max: no belt
Then do lighter squats
Then accessory work
Week 1: workout #2:
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work
Week 3: Workout 1:
Do Suspended Goodmornings to a 5 rep max
Then do lighter squats
Then accessory work
Week 1: workout #2:
Heavy Squats
Speed Deadlifts: Pull 60% of your max for about 8 quick singles, working on form: pull fast, try and keep your back relatively flat, drop your ass as you start your pull, and lock the weight out by flexing your glutes, not with your back. Only rest for about 45-60sec between each single.
Accesory work
That's it!
Do that along with 2 upper body days for about 3 months, and I will guarantee that you will be pulling over 500 in 3 months. Then look towards 600.
Matt
sinnsbip said:
you need to target your hips, glutes, and hamstrings
wnt2bBeast
New member
yep..i would add block pulls to your routineDevastation said:
C
curgeo
Guest
So is mine.....You should make sure to do pull-thrus, g/h raise and also some speed pulls to learn to get the weight off the floor fast. Like Phreezer posted, make sure to do singles on your speed pulls.
Do regular pulls of a 2 or 3 inch block.
Do regular pulls of a 2 or 3 inch block.
The_Monster
New member
Dont train deadlifts to get a bigger deadlift. Train complementary movements, like the ones listed above...
The exception would be dynamic deadlifting, which could help with explosivness out of the hole.
The exception would be dynamic deadlifting, which could help with explosivness out of the hole.
Strengths-apprentice
New member
I am trying to find the article on upping your dead lift but it is escaping me.
What he essential stated was to pick a weight you wanted to progress to if your 465 pick 500lbs. Then do rack pulls. you would incorportate this into your normal DL training. When you were able to pull with speed 500lbs you would lower the pins 1inch, and continue on until you can handle 500 lbs at the lower setting then again lower the pin by 1 inch.
Eventually you should be able to pull 500lbs
What he essential stated was to pick a weight you wanted to progress to if your 465 pick 500lbs. Then do rack pulls. you would incorportate this into your normal DL training. When you were able to pull with speed 500lbs you would lower the pins 1inch, and continue on until you can handle 500 lbs at the lower setting then again lower the pin by 1 inch.
Eventually you should be able to pull 500lbs
The_Monster
New member
Right. Its just adaptation... or a forced adaptation really. 
It also helps to figure out where in the lift youre weak at and consider remedying that.
It also helps to figure out where in the lift youre weak at and consider remedying that.
