footballcat
Hardly a Newbie
i did till i got hurt, i would try to work down to a 3 rep max
Do Most of You Deadlift?
- Thread starter SNDMN
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The Big Cheese
New member
I do mostly partial deads on the smith
MUCH BIGGER
New member
Deadlifts and heavy squats make you grow.
bigshug
New member
goldenear said:
MAN, it IS time for new glasses! I've known you as "goldengear" since the day you joined...lol.......maybe I'm seeing double or something
Anyway, I'll let you know how they go....my deads yesterday were the same as they have been
135, 225, 315 x 10
405 and 495 x 8
565 x 4
I hadn't worked my back the previous week, and I'm hobbling around like an old man right now - Saks, no commments from you about the "old man" thing either
bigshug
New member
OK so I tried the whole "full reset" thing yesterday - on one set only - and I swear it kicked my ass worse than anything I've done in a long time...
135, 225, 315 x 10
I pulled 10 reps with 405 using the full reset - that is, according to goldenear, I relaxed my muscles fully in between each rep (but stayed wrapped to the bar) making each one like the very first rep of the set............makes a HUGE difference
I was still able to pull 495 for 8 from the floor, but after that and the full reset set, I was DONE
I'll go heavier next week, I was just trying to get a feel for them with the "girly" weight......lol
135, 225, 315 x 10
I pulled 10 reps with 405 using the full reset - that is, according to goldenear, I relaxed my muscles fully in between each rep (but stayed wrapped to the bar) making each one like the very first rep of the set............makes a HUGE difference
I was still able to pull 495 for 8 from the floor, but after that and the full reset set, I was DONE
I'll go heavier next week, I was just trying to get a feel for them with the "girly" weight......lol
bigshug said:
ROFLOL!!! hahaha...Good to hear that they worked for you, bro! Whenever you want to commit to them entirely, you'll find that eventually you'll only need one set of pulls on back day for your entire routine.
The novice and intermediate trainees can get away with a couple sets of heavy (relative to their available strength) pulls because they're only using a fraction of their muscle fibers (due to CNS inefficiencies). But the advanced trainees usually only need 1 big set because they're recruiting nearly all of their available muscle fibers to pull the weight.
That's why the %'s of 1RM in these periodization routines don't extrapolate out well to the elite powerlifters. I just laugh whenever I see these periodization routines posted and advocated by these U.S. national strength coaches. It's common to see several weeks of 5 sets of 5 @80+% of 1RM. Yeah, right. I would pay to see another 242'er like myself with an 830 max pull 5 sets of 5 full reset reps @ 680.
FORGET IT. That's not gonna happen.bigshug, I've got a couple of suggestions for ya...First, I strongly recommend dropping the rep count on your heavy set(s). I personally don't like anything over 5. If you would keep it to 6 or less, I would be very happy. If you find that one set of 5 doesn't fatigue you enough, then do another set of 5 at the same weight. That will probably do you in. If 2 sets of 5 full reset pulls isn't enough (I remember those days several years ago), then warm-up sufficiently on a lat row machine and do 1-2 balls-out rest-paused sets of 12-15 reps. That should do it.
Secondly, if you do commit to full resets, you're gonna want to change your warm-up routine to save everything for the working set(s). For example, say you're gonna pull 525x5. I would warm-up like this:
**all full resets**
135 x 10
255 x 6
345 x 3
435 x 1
525 x 5
W
WeirdAl
Guest
Did the following today, after about 4 weeks of no deadlifting (due to my contest, and recovery from said ):
All full resets:
135x10
225x3
315x1
415x2
415x1
415x1
415x1
315x6
Lower back was killing me from the start, but I perservered
I'd like to bring my deadlift max up - I seem to drop off quickly as the weight approaches 400 lbs.
):All full resets:
135x10
225x3
315x1
415x2
415x1
415x1
415x1
315x6
Lower back was killing me from the start, but I perservered
I'd like to bring my deadlift max up - I seem to drop off quickly as the weight approaches 400 lbs.
bigshug
New member
The only reason I really use the lower weights for so many reps is because I'm so scared of re-injuring my back.......on the other hand, I may be doing so many sets with so many useless reps that I'm exhausting my back and making myself more prone to injury as I get into my 500 lb and up sets......
I'll try your suggestion next week with the rep scheme you've outlined......I'll have a big back one day dammit!! lol
I'll try your suggestion next week with the rep scheme you've outlined......I'll have a big back one day dammit!! lol
bigshug, I don't know the extent of your past injury but I can tell you that I have been seriously screwed up before, too...so bad that I couldn't walk straight. I've seen ortho's, chiro's, and this was with weight in the mid-400's...stuff that I play with today.
It's really all about technique. As my technique improved, I realized I no longer had to worry about injuries, which should come as no surprise. So get your technique really dialed in, get the ok from your specialist to pull balls-out, and then go for it.
Al, I too used to do a lot of singles when I first started pulling. But when I jumped to 4's, 5's, 6's, combined with some very heavy lat rows, that's when my back started to explode in mass. If your lower back is giving you trouble, switch to sumo's. That will fix that problem. Where's your weakness?
It's really all about technique. As my technique improved, I realized I no longer had to worry about injuries, which should come as no surprise. So get your technique really dialed in, get the ok from your specialist to pull balls-out, and then go for it.
Al, I too used to do a lot of singles when I first started pulling. But when I jumped to 4's, 5's, 6's, combined with some very heavy lat rows, that's when my back started to explode in mass. If your lower back is giving you trouble, switch to sumo's. That will fix that problem. Where's your weakness?
superhulk2002
New member
I do deadlifts once a week. I usually pyramid the weight up. They are great for developing raw power.
learner202
Banana
deadlifts are great for legs.
H
Harvey Balboner
Guest
the best for the back! if you have back pains, deadlifts will really strengthen your back up.
jtunderdog
MuscleChemistry Registered Member
I love deads and all my friends hate um'. I can literally deadlift twice the weight a friend of mine can. The great thing is he benches a 100 pounds more than me--kills his ego. I kick his butt on back though. By the way... since I started back doing deadlifts after my stress fracture in my arm healed... My bench shot up 50 pounds. Call it a freak thing but I was stuck forever at the same weight. That is in about three weeks that improvement came. Im not on cycle either.
bigshug
New member
OK, so this is a bit untimely but.....
Goldenear, my lower back's what normally bothers me and I'm honestly thinking it's from being sore from deads each week....just above my glutes which, from deads and hacks, seem to be growing out of control....lol
Misread your post about full resets for me, though.......I'll definitely try that one next week - for some reason I thought the only full reset set was to be my last one - so that's what I did...here's how it looked
135x10
225x10
315x6
405x3
495x3
545x5 - this was my only full reset.....although I was pretty friggin' psyched to say the least...didn't know I had it in me...lol
Saks and I deadlifted this morning and already I'm sore
Goldenear, my lower back's what normally bothers me and I'm honestly thinking it's from being sore from deads each week....just above my glutes which, from deads and hacks, seem to be growing out of control....lol
Misread your post about full resets for me, though.......I'll definitely try that one next week - for some reason I thought the only full reset set was to be my last one - so that's what I did...here's how it looked
135x10
225x10
315x6
405x3
495x3
545x5 - this was my only full reset.....although I was pretty friggin' psyched to say the least...didn't know I had it in me...lol
Saks and I deadlifted this morning and already I'm sore
Since you pull conventional you've got to expect more lower back stress. I would back off on the deads for awhile and let everything mend. For your back day, only use exercises that don't require self stabilization....so bent barbell rows are definitely out. Also, drop any stiff legged deads you're doing and use other ham exercises.
When you don't feel that nagging soreness in the illiac crest area, then you could put deads back into your program. However, I recommend giving 10-14 days between deadlift days. I'm doing that right now and not having any problems increasing my pull weight (not taking any "super supplements" either)...pulled 645 x 5 on Sunday and that was A LOT harder than an 800lb pull, for sure.
545 x 5 is awesome. you're one strong bastard! LOL Since you're around the 550lb mark for your working set, I would change your warm-ups to this:
185 x 10
275 x 6
365 x 4
455 x 1
545ish x 5
That's 21 warm-up reps compared to your 32. Also, the triple @ 495 serves no purpose other than to pre-exhaust you. I'd rather see you do another set of 5 at 545 which you may be able to do with this warm-up.
When you don't feel that nagging soreness in the illiac crest area, then you could put deads back into your program. However, I recommend giving 10-14 days between deadlift days. I'm doing that right now and not having any problems increasing my pull weight (not taking any "super supplements" either)...pulled 645 x 5 on Sunday and that was A LOT harder than an 800lb pull, for sure.
545 x 5 is awesome. you're one strong bastard! LOL Since you're around the 550lb mark for your working set, I would change your warm-ups to this:
185 x 10
275 x 6
365 x 4
455 x 1
545ish x 5
That's 21 warm-up reps compared to your 32. Also, the triple @ 495 serves no purpose other than to pre-exhaust you. I'd rather see you do another set of 5 at 545 which you may be able to do with this warm-up.
PRAETORIAN
New member
RE: DEADS
As per goldenear:
"That's 21 warm-up reps compared to your 32. Also, the triple @ 495 serves no purpose other than to pre-exhaust you. I'd rather see you do another set of 5 at 545 which you may be able to do with this warm-up"
This is so true...too many lifters today tire themselves out before actually hitting a weight that will benefit them. The idea is to get to your working weight fully warmed up but not exhausted. As an example when i am attemptin a single with 704lbs i would start with 135 *10, 225*10, 315*8, 405*6, 495*5, 575*3, 660*1, 704*1 After that i would drop to 616 for as many as possible, then down to 440 for as many as possible..thats it. I would train differently if not attempting a single...most likely start at 616 for working sets..again dropping as i tire. I dead EOW which allows complete recovery as well.
Peace,
P
As per goldenear:
"That's 21 warm-up reps compared to your 32. Also, the triple @ 495 serves no purpose other than to pre-exhaust you. I'd rather see you do another set of 5 at 545 which you may be able to do with this warm-up"
This is so true...too many lifters today tire themselves out before actually hitting a weight that will benefit them. The idea is to get to your working weight fully warmed up but not exhausted. As an example when i am attemptin a single with 704lbs i would start with 135 *10, 225*10, 315*8, 405*6, 495*5, 575*3, 660*1, 704*1 After that i would drop to 616 for as many as possible, then down to 440 for as many as possible..thats it. I would train differently if not attempting a single...most likely start at 616 for working sets..again dropping as i tire. I dead EOW which allows complete recovery as well.
Peace,
P
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