Deadlift Scheme

[H_T_]

what are your set/rep schemes when it comes to deads? i was doing 5x5 and pyramiding alternating the two. but now i've dropped off numbers wise. i just wanna get an idea of how many total pulls i should be doing a week.

 

[Guinness5.0]

How much do you pull in relation to bodyweight? What does the rest of your routine look like?

 

[H_T_]

i can pull over/near double bodyweight. after dl's, i do bb rows, then a handful of pulldowns and finish with biceps.

 

[Kane Fan]

I only do 2 sets of 5 for deadlifts

 

[H_T_]

I only do 2 sets of 5 for deadlifts

are your numbers strong? have you seen strength/size from it?

 

[H_T_]

i gotta leave in a few for my DL workout. i feel so frickin' tired........

 

[rbtrout]

I've been doing deads now for about 8 weeks. I started barely doing 145 and Wednesday, I did 300 5X5. I'll get 315 next week. My bench has gone up 20 since I started doing deads. My squats have also gone up.

 

[ruggermu]

I do multiple sets but I always go low reps. For me if I do anything above like 7 reps my form just suffers at any weight.

 

[H_T_]

man, my dl's sucked today. i couldn't rep anything. it was all sets of 3 reps or less. and i topped out at 455x1. i felt so weak. i wonder wtf is goin' on.

 

[superchicken1]

I follow DC training guidelines. I have three deadlift like exercises and do one each week (Floor Deads, Rack deads and Hammer Strength Rows) for the deads I start with 135 for 10, 215 for 6, 305 for 6 and then 40 lbs short of previous 6 rep max for 6 and add 20lbs do 6 add 10-20 lbs for 6. if my back arch gets weak I am done. I then hit it again three weeks later.

Unlike other exercises in the DC program deads are not rest paused... too dangerous at heigher weights.

SuperChicken1

 

[calder]

I deadlift once every 3 weeks. Max effort pulls once every 6 weeks. I believe good mornings are the key to a big deadlift. I do heavy GM's once every 2 weeks. I am close to a 3x bodyweight pull @ a weight of 225.

 

[H_T_]

I deadlift once every 3 weeks. Max effort pulls once every 6 weeks. I believe good mornings are the key to a big deadlift. I do heavy GM's once every 2 weeks. I am close to a 3x bodyweight pull @ a weight of 225.

thats outstanding. i am somewhat lanky. 6'3'' @ 246lbs. i've got like a 75'' reach, too. i find myself with slack in my arms a lot and sometimes i feel like i'm going to tumble over the bar while breaking it off the floor.

 

[Tweakle]

I do deads every 2 weeks now on back day, 2 sessions of 2 x 4-6 then I work up to a max every third session, only adding 10lbs every max effort

typical workday would be

225 x 5
315 x 5
405 x 3
495 x 3
585 x 1
then 635 x reps for 1 - 2 worksets

or

635 x 1
655 x 1
then max

On days I don't deadlift I do pullups, then shrugs and bent rows

on deadlift day it's pullups and cable rows apres deadlifting.

Heavy squats push up your deads a lot too..

 

[H_T_]

I do deads every 2 weeks now on back day, 2 sessions of 2 x 4-6 then I work up to a max every third session, only adding 10lbs every max effort

typical workday would be

225 x 5
315 x 5
405 x 3
495 x 3
585 x 1
then 635 x reps for 1 - 2 worksets

or

635 x 1
655 x 1
then max

On days I don't deadlift I do pullups, then shrugs and bent rows

on deadlift day it's pullups and cable rows apres deadlifting.

Heavy squats push up your deads a lot too..

ever do any direct ab work towards your DLs? have you always stuck with low reps?

 

[|3ossman]

Deadlifting isnt the best way to a big deadlift. if you want to be able to pull alot, you need to start doing Good Mornings and Box Squats. Unless of course, your doing the deads just for the "workout", and not just trying to pick up a ton. When you are getting up there in weight, deads are very taxing on you CNS and will hurt more than help if you do them too often, i myself dont do them more than once every two weeks.

If you are asking about the best rep scheme for a good deadlift workout for BB and full body, 3 sets of 5-6reps (working sets) are your best bet. Dont go into high reps with heavy deads, you risk injuring yourself as you fatigue and get sloppy. do like 3-5 warmup sets, then do 3 heavy working sets, same weight or working up to a 5rm.

If you're asking about the best scheme for a BIG deadlift, do some research on GM's and box squats. If incorporate both of these into your workouts regularly, your deadlift will take off.

btw last sunday i pulled 570@175 (3.25xbw) at a PL meet, deads are my thing.

 

[Tweakle]

humantarget, I dont do much direct ab work... I find it irritates my sciatica

pullthrus are an excellent way to deadlift, and I like to do sumos sometimes for assistance. Make sure to reset on every rep, get your hips down and never touch & go on low reps. I dont high rep deadlift... last time I tried for shits and giggles I got 500 x 20 (rest pause on the last 5) and my back STILL hurts (in a bad way) from that and that was 2 months ago. High reps encourage bad form in any exercise imo

I disagree that not deadlifting builds a big pull... anytime I focus on zerchers, gms, stiff legs etc my pulls go down.

 

[H_T_]

humantarget, I dont do much direct ab work... I find it irritates my sciatica

pullthrus are an excellent way to deadlift, and I like to do sumos sometimes for assistance. Make sure to reset on every rep, get your hips down and never touch & go on low reps. I dont high rep deadlift... last time I tried for shits and giggles I got 500 x 20 (rest pause on the last 5) and my back STILL hurts (in a bad way) from that and that was 2 months ago. High reps encourage bad form in any exercise imo

I disagree that not deadlifting builds a big pull... anytime I focus on zerchers, gms, stiff legs etc my pulls go down.

i tried doing pulls from the pins ala the conjugate method, but it did not tranfer a lick to a real DL. i started resetting after every rep and i got much stronger, noticeable after only a week. i just think now that i am hitting dl's every week and hitting near 500 every week that i'm overtraining. my grip has a spongy feel to it now, too, it's not solid and tight.

 

[Tweakle]

yeah rack pulls dont do dick for me either... no matter how low I go on them. The stooped over start position doesnt feel right on my back on low rack pulls and who cares how much weight someone can pull for a 2" ROM

looks like your trainings working, 500 is a respectable number. If you're a natural then you should be very proud of getting to that number. Try pulling every 2 weeks and see if that works for you.. its easy to burn out your CNS and lower back deadlifting

maybe alternate with GMs or even back raises depending on how resiliant your lower back is.. mine is so damaged I need to take a few months off heavy pulls every year :S

 

[H_T_]

yeah rack pulls dont do dick for me either... no matter how low I go on them. The stooped over start position doesnt feel right on my back on low rack pulls and who cares how much weight someone can pull for a 2" ROM

looks like your trainings working, 500 is a respectable number. If you're a natural then you should be very proud of getting to that number. Try pulling every 2 weeks and see if that works for you.. its easy to burn out your CNS and lower back deadlifting

maybe alternate with GMs or even back raises depending on how resiliant your lower back is.. mine is so damaged I need to take a few months off heavy pulls every year :S

kool, will do, thanks 4 the info. i've been off aas for 2 years, so it's a challenge to recover most days. i just wonder what other back exercise i should plug in it's stead. i do cleans on my shoulder/trap day, wonder if it should be done on back day?