Holy hell I'm weak.

[Phreezer]

Also phreezer as far as form I use about a shoulder with stance, and a sumo grip, also about shoulder width as well.

What do you mean a "sumo grip" Do you mean one hand over and one hand under?

if so, for your purposes I recommend using straps and just pulling with a hook grip. it puts less stress on the supionated bicep and doesn't throw your back out of alignment. A Sumo deadlift is feet outside of shoulder width and hands placed inside of shoulder width. It's all in the hips. Pull traditional style for best results as a body builder

 

[Phreezer]

BTW, Straps should help you. If they don't you have a pair of el cheapo shitty straps and you need to go to apt and spend $10 on a decent set. Chalk does help if the bar is sliding out of your hands. Chalk will help with a weaker grip.. But again, for the results you want I recommend a hook grip (both over hand) and just tightening up the straps and using those.

 

[-MU-]

Yep I'm going to APT to get some chalk and some new straps....Alan is a cool cat.

BTW, Straps should help you. If they don't you have a pair of el cheapo shitty straps and you need to go to apt and spend $10 on a decent set. Chalk does help if the bar is sliding out of your hands. Chalk will help with a weaker grip.. But again, for the results you want I recommend a hook grip (both over hand) and just tightening up the straps and using those.

 

[Package]

Phreezer, do you feel you got better hammies from deading....

 

[Phreezer]

Phreezer, do you feel you got better hammies from deading....

I feel I get better EVERYTHING From deadlifting... no bull shit. Deads make every single part of your body look better.

 

[Phreezer]

Here's a pretty good training article written by a good deadlifter.

Deadlift Training Cycle
by Lance Karabel

This is the program I used in Jan 08 when I pulled 804 at the USAPL Wis Open. My actual target goal was 770 which I took on my second attempt and nailed it. Since my goal was to hit 770 I began week 1 with roughly around 60-65% of the ORM I wanted to achieve at the meet.

Week 1 - Deadlifts 500x5, 510x5, 520x5
Week 2 - Suspended Band Deadlifts 600x5, 675x5, 700x5
Week 3 - Deadlifts 550x5, 560x5, 570x5
Week 4 - Suspended Band Deadlifts 710x3, 730x3, 750x3
Week 5 - 600x3, 625x3, 650x3
Week 6 - Suspended Band Deadlifts 750x3, 775x3, 815x3
Week 7 - Deadlifts 665x2, 685x2, 705x2
Week 8 - Deadlifts 715x2, 730x2, 750x2
The sets and reps listed above are my “work sets”. Anything before that I consider “warm up” sets. I progress up with weight each set normally taking smaller jumps in the beginning of the cycle. I do three weeks of 5’s then three weeks of 3’s finishing up with the last couple weeks of doubles. I normally do not max out in the gym before the meet.

Suspended Band Deadlifts I believe are essential to develop speed from the floor but at the same time strengthen your lockout at the top. Our accessory exercises varies from week to week. Barbell and dumbbell rows, pulldowns wide and reverse, sled pulls and so on. We pick three exercises and do roughly 3 sets of 8 reps. That’s pretty much it, simple yet effective! Thanks for taking the time to read this. And thanks to Jason for posting it on his site!

Thank you Lance for sharing your routine with us! It should be noted that Lance not only has over 20 years of powerlifting experience, but he is the owner of Lance's Gym at 3636 S. Iron in Chicago. He can be reached at 773-927-0009 for personal training, coaching, or for information on the gym.

 

[-MU-]

Tried this today phreezer and I felt more explosive for sure...I only ended up only doing 365 for 3 do to the fact that the bar as bent and the weight kept rolling in my grip.

Should I do this EW or EOW ?

It's your rep scheme. You don't need to do deads for sets of 10's. I never do deads for more than 5's certainly never more than 8. And these carry over for Body builders as well as Powerlifters and strongmen.

Try this

135-8
225-5
315-5
365-3
405-2
425-1

And then just edge up from there until you find your ceiling

Let's say you can pull 445 for a single. Then Go like this

135-8
225-5
315-5
365-3
425-2
445-1

Do this for three or four weeks - deload and when you start your new training cycle over add 5-10lbs to everything. Within a year or so you'll be pulling 600lbs..

also, I'd really need to see a video of you pulling for one of your 5 rep sets to get an idea on how your form is..

 

[GODSON]

Tried this today phreezer and I felt more explosive for sure...I only ended up only doing 365 for 3 do to the fact that the bar as bent and the weight kept rolling in my grip.

Should I do this EW or EOW ?

Grizz posted a nice 5x5 routine on OLM a while ago. I have been using that for the last 6 weeks. Ive increased my deads 20% by far my favorite exercise now


Phreez,

You really prefer the hook grip? It just doesnt feel comfortable to me? I have to use both, one over, one under........

 

[Phreezer]

I use the hook grip If I've got straps on. If I don't have straps on (like in a pl meet) then I use one hand under and one hand over. My hook grip strength isnt up to snuff enough to do heavy deads. However, the guy who holds the Teen record for Deadlift (800lbs) uses a hook grip in meets with no straps.

Training with straps and a hook grip helps your back. It keeps one side from overdeveloping and it keeps the weight load even across those muscles. That's where a lot of guys get injured doing deads is that imbalance an over hand and underhand grip gives them. Also, you're much more likely to tear a bicep doing one hand over and one hand under.

If a guy trains heavy all the time and his body is used to heavy weight you will adapt to either training method and get by. But the occassional deadlifter who goes too heavy just once will end up paying for it the hard way.

MU, I can't say to do every week or every other week without seeing the rest of your weekly training program. I don't recommend squating balls out and deadlifting balls out week in and week out. You'll fry your erectors and hip flexors if you do it too often. Personaly, I would alternate heavy squats with heavy deads every other week.

With that being said, sometimes I will train two or three weeks in a row doing heavy squats and heavy deads but I usually end up paying for it.

 

[Phreezer]

Tried this today phreezer and I felt more explosive for sure...I only ended up only doing 365 for 3 do to the fact that the bar as bent and the weight kept rolling in my grip.

Should I do this EW or EOW ?

It seems weird to me that 365 would "roll in your grip" Even with a bent bar. I would just start the lift with the bent part of the bar up all the way so it doesn't roll... 365 should not be bending and rolling even an el cheapo bar.

We all have our weak spots.. dead lift probably being mine. I've squated 750lbs in nothing but a belt and a set of singly ply briefs before But the most I've ever pulled raw on DL is about 650lbs (which is exactly what my shirted bench used to be). So I'm probably not the best DL guy out there to get advice from.

 

[-MU-]

The bar itself was bent...Not bent from the weights. So it was just akward and rolling in my hand....Hard to explain. It happens with the 120lb dumbells at the gym as well...They are bent to fuck and back and just fucking hard to hold.

Thanks for all the help man.

 

[-MU-]

Here is my split phreezer.

Monday-Chest,Tri's and calves
Tue-Back,Bi's,Abs
Wed-Rest
Thur-Quads,calves
Friday-Shoulders,Hams,Traps
Sat-Rest
Sun-Rest

I usually squat every week...I tend to squat one week in the beginning of my leg workout, and the other week put them at the very end{Squats are usually in the 405 for 8-12 range on my heavy sets}...If I'm not squatting then I'm doing heavy leg presses{Well Heavy for me 1200lbs or so}

I'm trying to make this detailed so you can get an idea...I try to stick to basic movements{Bench,Squat,Military Press, and now deads } and advice is greatly appreciated man.

 

[admin]

Which way you do your deads - going down just below the kneecap or powerlifting style putting the bar on the floor?

Deadlift is my favorite exercise but I do stiff-legged deads. I mean I used to do them that way, lol.
I never needed straps... used chalk and one hand reverse and another overhand grip. As a result injured my back about a year ago and still can't recover.

John.

 

[-MU-]

No I do full deads....I usually do stiff legged deads on my Hamstring day...Although I tend to use dumbells for those.

Which way you do your deads - going down just below the kneecap or powerlifting style putting the bar on the floor?

Deadlift is my favorite exercise but I do stiff-legged deads. I mean I used to do them that way, lol.
I never needed straps... used chalk and one hand reverse and another overhand grip. As a result injured my back about a year ago and still can't recover.

John.

 

[Phreezer]

The bar itself was bent...Not bent from the weights. So it was just akward and rolling in my hand....Hard to explain. It happens with the 120lb dumbells at the gym as well...They are bent to fuck and back and just fucking hard to hold.

Thanks for all the help man.

I would complain to whoever manages your gym. Tell them to replace their broken equipment or you will take your monthly membership fees somewhere else.

You can buy a 700lb capacity bar for $50-$60.. I bought a 1500lb Olympic bar for $100 from play it again sports brand new.. Why put up with inferior equipment? Especially the stuff that's dirt cheap to replace like Bars..

 

[Phreezer]

Here is my split phreezer.

Monday-Chest,Tri's and calves
Tue-Back,Bi's,Abs
Wed-Rest
Thur-Quads,calves
Friday-Shoulders,Hams,Traps
Sat-Rest
Sun-Rest

I usually squat every week...I tend to squat one week in the beginning of my leg workout, and the other week put them at the very end{Squats are usually in the 405 for 8-12 range on my heavy sets}...If I'm not squatting then I'm doing heavy leg presses{Well Heavy for me 1200lbs or so}

I'm trying to make this detailed so you can get an idea...I try to stick to basic movements{Bench,Squat,Military Press, and now deads } and advice is greatly appreciated man.

Why do you seperate quads and hams? I imagine your shoulder and hamstring day must take forever..

 

[-MU-]

Because usually by the time I hit quads I do not have the energy to hit my hams hard....I usually do about 15 sets on my quad day....On my hams I usually do 12 sets on those. Shoulder{12sets},Hams{12 sets} and traps{9-12 sets} takes me just a little over an hour.

Why do you seperate quads and hams? I imagine your shoulder and hamstring day must take forever..

 

[-MU-]

Yeah man the bars are decent it's just we have a few fucking morons in the gym that just literally drop the fucking weight at the top of thier lifts,most of the bars are bent to some degree. I still can't for the life of me figure out how one can bend a standard 45lbs bar...I hope to someday have a decent home gym and get away from the nonsense.

I would complain to whoever manages your gym. Tell them to replace their broken equipment or you will take your monthly membership fees somewhere else.

You can buy a 700lb capacity bar for $50-$60.. I bought a 1500lb Olympic bar for $100 from play it again sports brand new.. Why put up with inferior equipment? Especially the stuff that's dirt cheap to replace like Bars..

 

[admin]

You do full deads and stiff-legged too on 2 separate days within the same week? Its an overkill imo. Maybe thats what holding you back.

John.

No I do full deads....I usually do stiff legged deads on my Hamstring day...Although I tend to use dumbells for those.

 

[steve miller]

I love deads i was unable to do them for a while but since i got back into them my upper back erectors trap...hell whole body looks better