Deadlifting Training
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Deadlifting Training - 2/5/2005 9:36:55 PM
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Tiki Tiki
Posts: 102
Joined: 1/7/2005
From: Ohio
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anyone have any good training programs for deadlifting?? i have to put 40lbs on it in 2 weeks! if i do this ill be in the top ten for my weight class. (this is possible because i usually put on about 10-15lbs a week on deadlifting.)
_____________________________
"Isn't an hour of pain worth a lifetime of glory?"
height: 6'
weight 155lbs
Flat bench:205
Squat:290
Deadlift:315
Shrugs: 315
HangCleans:160
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RE: Deadlifting Training - 2/6/2005 9:27:15 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
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I am curious as to what people will say on this one as well... if there is a "Critical Deadlift" program out there. I am starting them up again today after not really doing them all the time in about two or so months. The only thing that I have found with doing them is that you really, really need to cycle your training with them. Say... if you go for your four rep max, you may be able to get it again the next week, and maybe the following week... but probobaly not the the third week or so. I think they really tax your whole system so you could actually start going backwards with your progress (That's just what I noticed)...
The only time I was able to make consistent progress was doing a heavy day one week, followed by a light day the next week. Trying to go week to week heavy as I could really only gave me a bad attitude because I become all frustrated when I just hit a wall... Also, on the light days I may not even come close to falure on my last set, just enough that it's a little tough, because I know that my time will be next weeks designated heavy day.
So today, I will have a heavy day... four sets for 10,8,6,4 rep ranges. I will be attempting 135x10, 225x8, 315x6 and 365x4. And at times if I am feeling really good I may try an additional two reps with a heavier weight, so the rep ranges would be 10, 8, 6, 4, 2...
And next week, I am just going to pick a light weight were I can do three sets at 10-12 reps. Nothing to straining, because I have noticed that going for higher reps really can impact your form... So I might do 135x12, 225x12 and 275x10-12 reps...
Other than that, I would say that definetely having Barbell Rows in your program can really help as well. They are kind of like a half deadlift anyway, so they really keep those muscles primed and ready to go. Hope some of that helps, I hope some more people get in on this thread because I am curious about other ideas... Every Sunday is my Back day, you can check out my Deadlifting in my Journal if you think it might help. Oh yea, chalk and converse chuck taylors can make a world of difference as well. Good Luck.
< Message edited by Weapon X -- 2/6/2005 9:28:47 AM >
(in reply to Tiki Tiki)
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RE: Deadlifting Training - 2/6/2005 12:36:45 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Forty pounds in two weeks is a hell of a lot of weight. Don't go and hurt yourself, be careful. I'm not really into powerlifting, but to the best of my knowledge I'm not sure if it's an attainable goal in that short time frame.
How about telling us all about your current deadlift routine? How do you warm up, list weights lifted, number of sets and reps. Maybe your warmup can be tweaked to help your max.
(in reply to Weapon X)
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RE: Deadlifting Training - 2/7/2005 4:02:17 AM
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Tiki Tiki
Posts: 102
Joined: 1/7/2005
From: Ohio
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lets see... i switch it off every week.
Max set at 260
i always warm up with about 5-10X135(i use my first set as an escalated warm up too.)
1: 5X135. 4X185. 3X225. 2X225. 1X235-245
2: 3X135. 3X150. 3X185. 3X225. 3X225
is usually what i do. we have a program at school for Powerlifting. but i was just wondering if anyone has any really good workouts.
< Message edited by Tiki Tiki -- 2/7/2005 4:04:02 AM >
_____________________________
"Isn't an hour of pain worth a lifetime of glory?"
height: 6'
weight 155lbs
Flat bench:205
Squat:290
Deadlift:315
Shrugs: 315
HangCleans:160
(in reply to cpl)
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RE: Deadlifting Training - 2/10/2005 8:19:21 PM
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solidglobe
Posts: 366
Joined: 6/15/2004
From: Alberta, Canada
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I find that doing 5x5 or 6 x 3 works pretty well. My deadlifts go up 10lbs every week now.
(in reply to Tiki Tiki)
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RE: Deadlifting Training - 2/10/2005 8:21:52 PM
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solidglobe
Posts: 366
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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man, those are some good stats. got any pics of yourself? my friend is 155lbs and 6' and he looks like a damn twig. You must be naturally strong or something.
(in reply to solidglobe)
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RE: Deadlifting Training - 2/14/2005 7:08:53 PM
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DaBeast77
Posts: 331
Joined: 5/23/2004
From: Chesterfield, Virginia
Status: offline
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whats your max on deadlifts?
(in reply to Tiki Tiki)
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RE: Deadlifting Training - 2/15/2005 4:01:49 AM
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Tiki Tiki
Posts: 102
Joined: 1/7/2005
From: Ohio
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last meet it was 260. but i was workin on my friends 275 max workout and i actually completed it. (from one of those computer generated workouts for powerlfiting specifically.) so next meet im really hoping i break 300.
_____________________________
"Isn't an hour of pain worth a lifetime of glory?"
height: 6'
weight 155lbs
Flat bench:205
Squat:290
Deadlift:315
Shrugs: 315
HangCleans:160
(in reply to DaBeast77)
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RE: Deadlifting Training - 2/18/2005 2:35:30 PM
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Donatelo
Posts: 3
Joined: 2/14/2005
Status: offline
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what kind of dead lifts to you guys do? Like, is it with a square bar or a straight bar? I use a square bar with handles on the sides. Just wondering what would be better
_____________________________
6'3"
180lbs
Arms 14.5"
Chest 41"
Max Bench 235
Deadlift 320
*Johnny, do you play baseball?*
(in reply to Tiki Tiki)
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RE: Deadlifting Training - 2/18/2005 5:06:05 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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quote:
what kind of dead lifts to you guys do? Like, is it with a square bar or a straight bar? I use a square bar with handles on the sides. Just wondering what would be better
The squar bars I believe would be called "Trap Bar" deadlifts. I like the regular bar, but some people may find the Trap bar more comfortable. It's definetely great for Shrugs though...
(in reply to Donatelo)
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RE: Deadlifting Training - 2/19/2005 8:59:15 AM
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solidglobe
Posts: 366
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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straight bar w/ the grip where one palm faces in, the other faces out. I like this grip cause you can keep the bar really stable.
(in reply to Weapon X)
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RE: Deadlifting Training - 2/22/2005 2:24:06 PM
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DaBeast77
Posts: 331
Joined: 5/23/2004
From: Chesterfield, Virginia
Status: offline
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quote:
ORIGINAL: solidglobe
straight bar w/ the grip where one palm faces in, the other faces out. I like this grip cause you can keep the bar really stable.
same here, for some reason ive always been good at them. Back in 8th grade i did like 350 on deadlifts i would be doing a lot more, but i stopped doing them for like a year.
(in reply to solidglobe)
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really hope i get 160 bench,250 squat,300 deadlift. top 10 baby here i come! im gettin NO-Xplode tomorrow alog with a squat suit for the meet. hopefully i can put on some weight and make some great gains. :D
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