DL twice a month.

[Blane]

Hi All:

I hve been DL'ing every week.

I feel im overworking my knees and am nursing a left quad injury.

Im going to DL every other week and during the weeks i dont DL i adding chinups.

started today, i was surprised that i completed my sets, i hvnt done chins in years...DL does make the back strong.lol

I didnt feel i acomplised as much as DL day...but i need your thoughts.

DL day is:

DL 3 sets 5 reps. Pendlay rows 3 sets 5 reps

Alternate back day is:

3 sets 5 reps chinups(ill get the reps upto 8-10 soon)
3 sets 5 reps Pendley pulls
3 sets 5 reps cable rows.

so now i alternate each week with the two back day variations.

Of course im squatting every week.

thoughts all?

 

[SaiBoT]

DL it's one of those exercises with a great carry over to other tasks like everyday life! And even if I stay away from it over a month or two I can still mantain high levels of strength by my standards. So IMO you do well doing alternating it every two weeks. Check this thread for warm-ups by SouthernLord, they are very helpful.


http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html

http://www.elitefitness.com/forum/w...ibly-best-upper-body-warm-up-ever-630883.html

 

[joe d]

i find that doing dl's every 3wks works best for me. dl's in every back w/o would probably be pretty hard to recover from.

 

[Blane]

thank you for the help all.

 

[wills_got_rythm]

I do DL's every other week. On my DL days I do hammer strength rows and cable pulldowns, non DL days I do either bent rows or pendaly rows and pulldowns. This suits me fine and I am not weak on DL's either. When I first started this I thought I would be but I'm not...

 

[musketeer]

Pull from the floor twice a week at least! snatch, clean, dead, high pull.

Does not have to be heavy, or even very challenging, just good pull training for the whole body.

 

[SouthernLord]

Pull from the floor twice a week at least! snatch, clean, dead, high pull.

Does not have to be heavy, or even very challenging, just good pull training for the whole body.

How about deads one day and heavy Pendlay's the next? They are both done from the floor

I am actually DLing a little more frequently at the moment, but I have had good success with heavy deads every other week in the past. I would definitely recommend Pendlays on the day you are not pulling deads. These seem to give me a lot of carry over to my deadlifts. More so than any other lift.

 

[musketeer]

How about deads one day and heavy Pendlay's the next? They are both done from the floor

I am actually DLing a little more frequently at the moment, but I have had good success with heavy deads every other week in the past. I would definitely recommend Pendlays on the day you are not pulling deads. These seem to give me a lot of carry over to my deadlifts. More so than any other lift.

Was considering this after i posted. The hip/low back are the movers for the dead, which does not change for any of the exercises i listed. The pen-row requires a strong iso contraction of the hips/lowback and uses the lats/traps group to do the lifting.

I guess it really depends on what you're training for. You don't have to do any exercise. I was just trying to say that varying the type of pull and doing it more regularly would probably be better than always heavy deading less frequently.

Try doing 10 sets of 2 snatches or cleans and see how your whole back feels!

 

[1999TL]

damn I'm doing deads once a week. I didn't know that was a lot.

 

[Blane]

tyall.

 

[PWR]

I deadlift every other week, seems to be the sweet spot for me.