help me incorporate speed deads.

[jesus 2]

for my second lower body workout of the week, i want to incorporate speed deadlifts as the main movement. could you please give me some tips/pointers as to set this up? i was thinking a basic 10x2 @ 50% would most likely be sufficient to begin with. are there any variations of deadlifts that work well for speed lifts? i've always done deads with a conventional stance so maybe some variation would be good.


j2da2

 

[rjl296]

Id like to know too

 

[makedah]

It was my understanding that speed deads are done for singles - 1-rep sets with 30-90 sec rest in between. At least, that's how I do 'em. I think the "standard rec" for WSB speed deads is 60% 1RM.

Speed deads are my main move on "leg day #2." I do them first, preferably with plenty of warm-up. I pull sumo, but that's no requirement.

I'm doing a "wave" I read about here: http://www.deepsquatter.com/strength/archives/ls02.htm

The warning given is that only those "built to deadlift" should consider this wave. It's your call.

Somewhere, I found a more detailed breakdown of the wave:
week 1 16 singles @ 60%
wk 2 14 @ 65%
wk 3 12 @70%
wk 4 10 @75%
wk 5 8 @ 80% (did this today)
wk 6 6 @ 85%

 

[zackdarnell]

I'd also recommend singles.

 

[rjl296]

how is one 'built to deadlift?"

 

[makedah]

"built to deadlift"

From Louie Simmons article at http://www.deepsquatter.com/strength/archives/ls22.htm

"The shorter the spine, the better the deadlifter. If you have long legs, a short torso, and long arms, you have the perfect build for deadlifting. "

That's the definition I see most often. It certainly describes me. My guess is that people who are "built to deadlift" in terms of the schedule I listed also includes those whose lower backs can hack it.

BUT - Spatts has often said that the DL was her best lift (is that still true, Spatts?), and she has long arms, but not (proportionally) long legs, and she has a long torso. But because of her long arms, she didn't have to get as low to grab the bar, so her ROM was shorter.

 

[jesus 2]

8-10 sets x 1 rep 60 sec rest @ 60%

how's that? what are good moves to perform following speed deads?

 

[spatts]

The deadlift is my favorite, and my best too. Although, I'm hoping to squat and dead about the same number at my next comp. I just feel more comfortable in the deadlift...solid. It's also a very intense lift for me, and I don't get that from squat or bench. Technically, I should'nt have a bench either, with my long arms, but if you use enough techniques to get around biomechanics, you can pull anything off.

 

[makedah]

Technically, I should'nt have a bench either, with my long arms, but if you use enough techniques to get around biomechanics, you can pull anything off.

Well, that full Simmons quote IS:

"If you have long legs, a short torso, and long arms, you have the perfect build for deadlifting.
More important than the right build is attitude. The deadlift is a tough lift, especially at the conclusion of a long meet. No attitude is “working out” and a killer attitude is “training” — a big difference. "



jesus2 - that depends. What is your split? What are your goals?