Deadlifting

[SaiBoT]

Ok I love deadlifts! Last time I maxed out I was 180lbs and did a 460lbs with a mixed grip.
Now I need to know from the experienced guys here which routines gave the best results for increasing the weight on the deadlift.

Also I don't have access to bands or chains and the most heavy db available are 125lbs.
Ideas? K to the most relevant posts.

 

[Scotsman]

I'm using a hybrid of Andy Bolton's program. Basically I pull out of the rack 3 of every four weeks. Focus is on power and speed.

Nothing done with dumbells is going to help you deadlift more so don't worry about their weight. So far this year I've added about 100lbs to my deadlift. I figure why not listen to a man who's pulled 1,003lbs in competition. If you're interested I can help you figure out an exact split to do. Won't be able to get to it till next week as I'm going out of town for a few days.

Cheers,
Scotsman

 

[the_alcatraz]

I'm using a hybrid of Andy Bolton's program. Basically I pull out of the rack 3 of every four weeks. Focus is on power and speed.

Nothing done with dumbells is going to help you deadlift more so don't worry about their weight. So far this year I've added about 100lbs to my deadlift. I figure why not listen to a man who's pulled 1,003lbs in competition. If you're interested I can help you figure out an exact split to do. Won't be able to get to it till next week as I'm going out of town for a few days.

Cheers,
Scotsman

Hook me up as well

 

[SaiBoT]

I'm using a hybrid of Andy Bolton's program. Basically I pull out of the rack 3 of every four weeks. Focus is on power and speed.

Nothing done with dumbells is going to help you deadlift more so don't worry about their weight. So far this year I've added about 100lbs to my deadlift. I figure why not listen to a man who's pulled 1,003lbs in competition. If you're interested I can help you figure out an exact split to do. Won't be able to get to it till next week as I'm going out of town for a few days.

Cheers,
Scotsman

That would be great! I've read nothing but good things about you Scotsman! Thank you!

 

[al420]

I'm using a hybrid of Andy Bolton's program. Basically I pull out of the rack 3 of every four weeks. Focus is on power and speed.

Nothing done with dumbells is going to help you deadlift more so don't worry about their weight. So far this year I've added about 100lbs to my deadlift. I figure why not listen to a man who's pulled 1,003lbs in competition. If you're interested I can help you figure out an exact split to do. Won't be able to get to it till next week as I'm going out of town for a few days.

Cheers,
Scotsman

Impressive - nice to hear it bro.

 

[Big_BK]

Yeah dont be shy scots, i need to bring my DL up bad.

 

[SouthernLord]

Quote posted by Scotsman
I'm using a hybrid of Andy Bolton's program. Basically I pull out of the rack 3 of every four weeks. Focus is on power and speed.

Nothing done with dumbells is going to help you deadlift more so don't worry about their weight. So far this year I've added about 100lbs to my deadlift. I figure why not listen to a man who's pulled 1,003lbs in competition. If you're interested I can help you figure out an exact split to do. Won't be able to get to it till next week as I'm going out of town for a few days.

Cheers,
Scotsman

Impressive - nice to hear it bro.

No doubt! Especially for someone who already had an impressive pull to begin with. What are you pulling now 700's? I know you mentioned 900+ pound rack pulls. I would like to add 100 pounds to all my core lifts this next year.

 

[wills_got_rythm]

+1

 

[the_alcatraz]

no doubt! Especially for someone who already had an impressive pull to begin with. What are you pulling now 700's? I know you mentioned 900+ pound rack pulls. i would like to add 100 pounds to all my core lifts this next year.

+1,000,000

 

[Scotsman]

Ok here's what I've been doing. The whole program is based on pulling overmax out of the rack and using deep squats to work on getting out of the hole.

Week
1 High rack
2 High rack
3 Low rack
4 Pull from floor

High rack workout 1: Pull sets of 6 increasing weight each time until failure. Start both hands over till grip fails. Switch to mixed grip till grip fails. Use straps for rest of sets.

High rack workout 2: Same as high rack one except going to max weight. Pulls sets of 6 while increasing the weight as much as possible. Then lower to sets of four, then two, then one. After full max pull lower weight by at least 40% then do a set for max reps.

Low rack: Same as High rack workout 1 except on the next lower height setting.

Floor pulls: Basic max run setup. Warm up in an increasing pyramid format. Work on speed and form. Do three heavy max single reps increasing the weight each time.

This is a max phase four week program. It should be paired with heavy deep squats.

Cheers,
Scotsman

 

[Big_BK]

Few questions scotts. What height on the rack pulls we talking about? I usually do below the knee cap for rack pulls. So what heights we talking about? I'm guessing below knee cap for high and mid shin for low? As for squats do you think i should do front squats or stick to back squat, maybe box squats? thanks bro. I think im gonna take a week off then start this up.

 

[SaiBoT]

Ok here's what I've been doing. The whole program is based on pulling overmax out of the rack and using deep squats to work on getting out of the hole.

Week
1 High rack
2 High rack
3 Low rack
4 Pull from floor

High rack workout 1: Pull sets of 6 increasing weight each time until failure. Start both hands over till grip fails. Switch to mixed grip till grip fails. Use straps for rest of sets.

High rack workout 2: Same as high rack one except going to max weight. Pulls sets of 6 while increasing the weight as much as possible. Then lower to sets of four, then two, then one. After full max pull lower weight by at least 40% then do a set for max reps.

Low rack: Same as High rack workout 1 except on the next lower height setting.

Floor pulls: Basic max run setup. Warm up in an increasing pyramid format. Work on speed and form. Do three heavy max single reps increasing the weight each time.

This is a max phase four week program. It should be paired with heavy deep squats.

Cheers,
Scotsman

Thanks bro, I can see the logic of it! I guess i better start praticing the use of straps because I've never used straps before, usually when my grip is dead I'm done.

 

[Big_BK]

One more thing, My grip is not failing me on anything i can pull. I really gotta work it on rack pulls but im not to the point where my grip is failing yet so what do you suggest?

 

[crxdog]

I farked my back 2 weeks ago, i had a CT scan and i have two bulged disks L4 & L5 and both Doctors said its from Deadlifts I think i can only put it down to bad technique and being tall. I really have been working on my technique in regards to deads and even getting my mates to point out where im going wrong.

I just woke up one morning with a bit of a sore back and two days later i couldn't even walk! im getting better now but its really taking its time, just so dirty at myself cause i was making such good progress in the gym and now i cant go near the place for a while

So PISSED OFF!

 

[Scotsman]

BK- For high racks I use a 20" pin height. Low racks are at 17". So high racks are right at the top of my knee caps and low are below the knee caps. As for the grip issue as you get higher in weight you'll eventually either not be able to pull the weight or have to add straps. And for squats keep doing back squats as your prime squat move as it does more for core/lower back. Although definitely do front squats as it is very usefull for stones and logs.

Cheers,
Scotsman

 

[Big_BK]

Cool shit bro. I will be starting this in the coming weeks. I gotta hit up the chiro this week if not early next week and get my back sorted out.

 

[the_alcatraz]

Cool shit bro. I will be starting this in the coming weeks. I gotta hit up the chiro this week if not early next week and get my back sorted out.

your back feelin any better from the last time we talked bro?

Also, to all the bros, if I neede to work on getting my deadlifting up through purely bodybuilding exercises, i.e. only utilizing bodybuilding, what can I do?

 

[fortunatesun]

Also, to all the bros, if I neede to work on getting my deadlifting up through purely bodybuilding exercises, i.e. only utilizing bodybuilding, what can I do?

http://www.powerpage.net/coanphildead.html

This program's been around a few years but it's a good one. In my own experience, it took me well past the 500 mark I was hoping for.

All exercises are in the bodybuilder's arsenal, though the set/rep scheme is different. Some leeway should be allowed, though, as your primary goal during this time is to increase your numbers.

Bolton's program that Scotsman posted looked interesting to me- different from what I normally do. My weakest point of the lift has always been at the start. If I can get the bar up 3" then I'm usually OK. For this reason , I'm forever doing lot's of pulls from the floor or off platforms. It might be fun to try the reverse of normal routine and see what happens.

 

[the_alcatraz]

http://http://www.powerpage.net/coanphildead.html

This program's been around a few years but it's a good one. In my own experience, it took me well past the 500 mark I was hoping for.

All exercises are in the bodybuilder's arsenal, though the set/rep scheme is different. Some leeway should be allowed, though, as your primary goal during this time is to increase your numbers.

Bolton's program that Scotsman posted looked interesting to me- different from what I normally do. My weakest point of the lift has always been at the start. If I can get the bar up 3" then I'm usually OK. For this reason , I'm forever doing lot's of pulls from the floor or off platforms. It might be fun to try the reverse of normal routine and see what happens.

Thnx bro...will look at this in detail tmrw morning and let you know my feedback after my next back workout. Cheers.

 

[Big_BK]

your back feelin any better from the last time we talked bro?

Also, to all the bros, if I neede to work on getting my deadlifting up through purely bodybuilding exercises, i.e. only utilizing bodybuilding, what can I do?

Well i was doing good for a while and seems like after that 10 rep set with 405 my back hasnt been the same. So i'm calling the chiro today to get it sorted out then getting a deep tissue massage.

 

[b fold the truth]

Home Page

This program's been around a few years but it's a good one. In my own experience, it took me well past the 500 mark I was hoping for.

All exercises are in the bodybuilder's arsenal, though the set/rep scheme is different. Some leeway should be allowed, though, as your primary goal during this time is to increase your numbers.

Bolton's program that Scotsman posted looked interesting to me- different from what I normally do. My weakest point of the lift has always been at the start. If I can get the bar up 3" then I'm usually OK. For this reason , I'm forever doing lot's of pulls from the floor or off platforms. It might be fun to try the reverse of normal routine and see what happens.

Pulling with bands will help you off the floor as well as front squats with bands too.

 

[fortunatesun]

Pulling with bands will help you off the floor as well as front squats with bands too.

Bands are fun.

Using them for front squats is a new idea for me. It sounds like workouts are going to have their awkward moments for the next few weeks.