Deadlift Specialist

[BlondBomber]

Is it possible for me to effectively tweak my lifting program to only train the deadlift for competition?
I have competed in the APF in the past, but I am looking to only do single lift federations, like WABDL.
So, the split that I was thinking of using is as follows (keep in mind that I don't train PL bench or a max squat):

Monday: chest/biceps
1. bench presses-3x6
2. DB presses-3x8
3. flyes-3x10
4. BB curls-3x8
5. DB curls-3x8
6. preacher curls-3x10
7. reverse BB curls/hammer curls-3x10

Tuesday: squats
1. squats/box squats-3x3-5
2. leg press-3x8
3. leg ext.-3x10
4. pullthroughs/stiff-legs-3x8
5. lying/seated curls-3x10
6. calf raises-3x12
7. seated calf raises-3x12

Thursday: delts/triceps
1. military presses-3x8
2. side raises-3x10
3. front raises-3x10
4. bent-over raises/high rows-3x10
5. close-grip bench/lockouts-3x8
6. BB/DB ext.-3x10
7. pushdowns-3x10

Saturday: deadlift/lats/abs
1. GM's/rack lockouts-3x3
2. BB/DB/T-bar rows-3x8
3. pulldowns-3x8
4. BB/DB shrugs-3x8
5. cable crunches/leg raises-3x15
6. side bends-3x15

I positioned deadlift day to Saturday because I don't have to go to school that day, and I would have Sunday to rest and recover before going back to school on Monday.
I know that there is a lot of bodybuilding work, but like I said, I am only interested in increasing my deadlift. I included the heavy squat/box squat work because I know that to some extent a strong deadlift/squat go hand in hand (not in my case though).
My best @198 was a 501.5, I want 600@220.

 

[kzwarrior]

To improve your deadlifts i don't think its necessary to do chest work really. I've found that improve your squats helps with deadlifts and pretty much back work like rows/chins/pull ups/good mornings/ and maybe stiff legged deadlift

 

[BlondBomber]

I have come to the conclusion, which I always knew in the back of mind, that if I want to increase my deadlift, I need to adopt a PLing routine. My back is still really sore from the GM's that I did w/425, other wise I would have done some heavy benching today.
I'm thinking of a routine more like:

Sat. ME squat/deadlift, thighs, calves, abs

Mon. speed benh, heavy tris, biceps, abs

Wed. speed squat/hams, calves, abs

Thurs. ME bench, chest, delts, light tris, abs

I might play around with the day. I'm also starting to think that I need a home gym, both to increase my focus, but also to utilize shit like glut-ham raises and reverse hypers that no commercial gym has.

 

[AEKDB]

The only way to do heavy deads is to deadlift. Here is my workout:

MWF
Deadlift:
415 x 3 reps x 8 sets
315 x 5 reps x 8 sets

1 Arm Snatch:
110 to failure alternating arms

Pull-ups to failure - besides the fact that this is one of the best exercises, I believe it helps stretch my back after my dead workout.

TRS
Clean and press:
155 to failure and repeat

Squat:
225 x 20reps x 3 sets

I usually throw in one or two additional excises into each workout but I keep them simple such as curls, weighted sit-ups, upright rows, etc.

I don't bench much, maybe once a week for 5 reps, as I find that it reduces my deadlift. I'm still gaining slowly on the bench while my deadlift is progressing nicely.

With the big lifts I follow the principle of pick a goal (i.e. deadlift 500 for 10 reps), train that lift until you hit the target then back off and train another lift. This works for me.

 

[BlondBomber]

Do you feel that all lifter could recover from deadlifting 3 times a week? When I was 18 and pulled 500, I was coming off a pure Westside template. You obviously have been able to create a program that works for yourself, what were some of the ideas/concepts that led to its current formulation? I always like to learn new things.

 

[AEKDB]

Yes, I think one can recover as long as you keep the workouts VERY simple. Your first workout posted above will never allow you to recover. Your 2nd is not much better. Try this:

Monday:
Deadlift - 2 reps then 3 reps x 8 sets
Dips - 5x5
Pullups - to failure

Wednesday:
Squat - 20 reps
Overhead Squat - 5x5
Bent rows - 5x5

Thursday:
Deadlift - 2 reps then 3x8 with lighter weight
Bench - 5x5
Pullups - to failure

Saturday:
Deadlift - 2 reps then 3x8 with lighter weight
Clean and press - to failure for as many sets as you can
Pullups - to failure

For each day choose one or two of the following:
1. flyes-3x10
2. standing cheat curls-3x10
3. calf raises-3x12
4. alt fornt/sidefront raises-3x10
5. high rows-3x10
6. close-grip bench-3x8
7. GM's/rack lockouts-3x3
8. HEAVY (more than you are DLing) BB shrugs-3x8
9. weighted crunches-3x15 (on the situp bench and hold the weight straight out over your head)
10. side bends-3x15

 

[AEKDB]

Blond,

I just saw your log on the other board. 515 is not a bad deadlift. IMHO oyou are doing a lot during each workout. I'm sure if you back off and worked the deadlift at least 2x a week you will see a large jump.

 

[Illuminati]

here is something for you to consider...

http://www.elitefts.com/documents/westside-deadlift-training.htm