I need a good deadlift program.

[view]

i reallly would like to start doing them religously again and would like to hit the 3x bodyweight mark.

I still however would like to spend a fair bit of time pressing -- flat, incline, overhead, narrow; and chinning and rowing and curling.

i don't have access to bands or chains or anything fancy like that. just a pretty typical comercial gym.

what do yall say?

 

[Illuminati]

i reallly would like to start doing them religously again and would like to hit the 3x bodyweight mark.

I still however would like to spend a fair bit of time pressing -- flat, incline, overhead, narrow; and chinning and rowing and curling.

i don't have access to bands or chains or anything fancy like that. just a pretty typical comercial gym.

what do yall say?

not sure where you sticking point is, as that is what is going to help determine what you need to work on the most. but more than likely you will need to strengthen you hamstrings and lower back. do not do heavy deadlifts every week. alternate between squats, deads, and some form of Good Mornings (either standing or seated)

 

[jc1908]

okay, i've been around awhile..but what are good mornings?..i've probably done them or seen them, but i do not recognize the name...info please..thanks

 

[Illuminati]

okay, i've been around awhile..but what are good mornings?..i've probably done them or seen them, but i do not recognize the name...info please..thanks

I will do the best that I can to describe them. It is easier to show someone, than tell. But I will try. If it doesn't make sense, google search "good mornings, westside barbell" or "good mornings, louie simmons"

Seated GM's
Basically on a bench inside the power rack. Get the bar on your shoulders. Lean forward and bring your chest to you knees. Then raise yourself back up.

Standing GM's
Standing inside the power rack with the squat bar on your shoulders. Stand with your feet slightly more than shoulder width apart, knees slightly bent. Start the movement by pushing your hips back, and lean forward. To the untrained eye, this is almost going to look like a quarter or half squat. But when done right, you will feel a tremendous pull on you hams, and lower back. This is by far, the best exercise to strengthen your Posterior chain.

You said that you dont have access to any bands? If you are interested, I have some that I am selling. I have a bunch of other PL gear (squat suit, bench shirt, wrist and knee wraps.) Let me know, Ill give you a deal on the bands. I have a picture of them, that I can send you. I have a set of the mini's, lights, and averages.

 

[view]

not sure where you sticking point is, as that is what is going to help determine what you need to work on the most. but more than likely you will need to strengthen you hamstrings and lower back. do not do heavy deadlifts every week. alternate between squats, deads, and some form of Good Mornings (either standing or seated)

To be honest, I think i can say my dl is very close all the way throughout the lift. if I had to pick a spot, i'd say it is probably the weakest off the bottom of the lift though. once it gets past the knees its quite easy.

i am looking for something a bit more technical though -- i.e use 55% of my 1rm for the first two weeks for 5x5, then whatever, etc. setting a new PR by the end. I am not interested in gaining weight here either, strength only.

 

[view]

You said that you dont have access to any bands? If you are interested, I have some that I am selling. I have a bunch of other PL gear (squat suit, bench shirt, wrist and knee wraps.) Let me know, Ill give you a deal on the bands. I have a picture of them, that I can send you. I have a set of the mini's, lights, and averages.

I do everything raw. no straps, no suit, no wraps, just chalk.

 

[Illuminati]

To be honest, I think i can say my dl is very close all the way throughout the lift. if I had to pick a spot, i'd say it is probably the weakest off the bottom of the lift though. once it gets past the knees its quite easy.

i am looking for something a bit more technical though -- i.e use 55% of my 1rm for the first two weeks for 5x5, then whatever, etc. setting a new PR by the end. I am not interested in gaining weight here either, strength only.

if your weakest point in the deadlift is off the floor, then you should try pulling off 2in. blocks. something else that i did in the past, was to incorporate power cleans. i did these because i was having trouble exploding off the ground, and the power cleans really helped me to learn to explode.

i can't really help you with something technical. like say "55% of..." but what i can tell you is that when i trained for power lifting, i followed a westside barbell template. my strength went through the roof when using this method. there really isn't any percentage formula, except for on the dynamic days, but even then, its you cater it to yourself.

WSB uses a max effort and a dynamic effort day for the bench, and for the squat/deadlift. max effort days, you max out on a main exercise, the do a few accessory exercises. dynamic effort days, you are concentrating on explosiveness, and moving the bar as fast as you can. it is on these days that you do 50% of you max.

WSB teaches that you can't continue to make improvements (max out wise) for more than three weeks. so they reccommend that you change your max out exercise every 2 to 3 weeks. just something to think about, but i wouldn't max on the deadlift every week. i personally, used to alternate between good mornings for 2 weeks, squatting for 2 weeks, and then deadlifting for 2 weeks.