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Deadlifts

G

gerry.

Banned
Please tell me how you got an awesome deadlift

State how long you have been training,how long it took to get from x to y to z.What programs gave you the fastest progress,how frequently you train it and where you are aiming in the future.

Ill start.my deadlift sucks.

i bombed with 200 kg lol at my first comp in December.I never really trained the deadlift hard as I felt squatting regularly would cover the bases.I would do back work but generally tacked on at the end of workouts

i realized that to even be a mediocre powerlifter I had to cut back on my squatting and at least deadlift in some shape or form weekly.

I dont think doing westsidish style programming fully worked for me

i rely on the deficit deadlift for gains 5x5 but I rotate the variation every week and now do speed work every week.
its now going up .its still not a top level but i think that its a lift i can milk.
 
Surprisingly, to get good at something, you need to practice it. Picking something up off the floor may seem simple enough but one can't simply pull a 200kg dead without ever training them

I don't compete so never really did them as I don't like them. Have been doing them for a couple of months now and they're bearable but far from a favourite exercise. I like 5x5's for most compounds with a few hyper sets thrown in at the end.
Higher rep sets are tng, low rep sets are dead stops.
 
I'm genetically gifted at the deadlift so anything works for me
But I seem to get the best gains doing a heavy and light workout each week

One of my favourite workouts was picking a weight, 80-90% of 1RM and seeing how many reps I could get in 30 minutes. If I could get 30 then I'd add 5kg
 
I got a heap out of speed work. Not the westside dynamic bullshit but 8 or so triples in the 70-85% range as explosively as possible.
 
Westside sucks. You get better at deadlifting by deadlifting. The Mag/Ort cycle is a great deadlift specialisation cycle, and the 2-3x a week deadlift work in sheiko works well too. I had great results using both to build and rebuild my deadlift respectively.
 
First deadlift 120kg in 2010, pulled 318kg 3 years later.

Trained deads once a week at best, everything I did is in my log here.

Very simple stuff, once a week at most, heavy as possible.
 
Started with linear progression PTC beginners program to eventually get to 180kg after about a year of training.

I typically train it once a week and is normally something like 5x5. The only time the progress has stalled is when I have been injured and had to go back to conventional (which I suck at).

Can see all of my training in my log also.

I have done some speed work occasionally but don't think it helped too much. I really like the sheiko style of pause at knee and then lockout and doing heavier block pulls.

I'd advise caution with deficit deads. I only ever went up to 50mm max. I believe they were a major contributor to my current thoracic disc bulge.

You should take up knitting instead :p
 
I sucked at deadlift before I learned how to do it correctly, as I was grabbing the bar too wide and had feet too far apart.

I also found that doing stuff for grip initially, such as farmer's walks, helped with getting it off the ground.

Now it's catching my squat.
 
Try starting at 5x10x40%, followed by 5x5 deficits the same weight
Each week, make it 5% more, so 45%, 50%, 55% etc

When 10s is impossible, move to 8s then 5s then 3s then 1s
Keep the 5x5 deficits the same weight as the main sets for as long as possible, then just do whatever is possible
This will work really well really, lots of people have had great success with doing this including myself
 
Elite Russians pull 2-3x a week usually, KK pulls 2-3x a week, The Norwegians pull 2-3x a week, the Finns (a nation of deadlifters apparently) pull 4-5x a week, Bolton pulls 2x a week last time I checked, Benni has regularly pulled 2x a week with his programming.

Increased frequency works very well IMO.
 
The amount of time one does anything throughout the week is determined by ones ability to recover between workouts.

Training is another subject.
 
Didnt even see that was training diaries here,thanks for showing me and that progress is astonishing.I think I was dead lifting more in 2010 lol.

Umm i think 240 at under 70 is pretty darn good as a natty.I think I could pull it now but don't want to try yet.I thought in order for extreme power to weight ratios ,u had to be Asian.lol.
 
Silverback said:
The amount of time one does anything throughout the week is determined by ones ability to recover between workouts.

Training is another subject.
Click to expand...

True, but as you increase the frequency and volume gradually you'll also increase the ability to recover.
 
gerry. said:
Didnt even see that was training diaries here,thanks for showing me and that progress is astonishing.I think I was dead lifting more in 2010 lol.

Umm i think 240 at under 70 is pretty darn good as a natty.I think I could pull it now but don't want to try yet.I thought in order for extreme power to weight ratios ,u had to be Asian.lol.
Click to expand...

Not Asian just not know how to eat.
 
gerry. said:
Didnt even see that was training diaries here,thanks for showing me and that progress is astonishing.I think I was dead lifting more in 2010 lol.

Umm i think 240 at under 70 is pretty darn good as a natty.I think I could pull it now but don't want to try yet.I thought in order for extreme power to weight ratios ,u had to be Asian.lol.
Click to expand...

240 at under 70 is very good as a natty lifter. Bazz just has a weird obsession with following 0ni around to attack or denigrate him.
 
Silverback said:
If progression is there in every workout, you're on track?
Click to expand...

Yep, but considering that there are very consistent correlations between increased volume and frequency of lifts and increased strength gains then it follows that increasing your work capacity as soon as possible will allow for faster gains.

I'm not saying to jump straight to 4x a week heavy pulling but even performing a heavy/light split or a different variation, should be beneficial.
 
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