Need a Big Deadlift, Some info Bro's.

[The_Beast]

I just started into the Powergame, just a Few months ago, I always trained Bodybuilder with alittle Powerlifter, now im vice Versa. I just started Deadlifting a month or so back, First Dead with Barbell hit 365lbs , then about 2 weeks ago hit 385lbs , and got 435 4-5inches off the ground. Im looking for a Hardcore Deadlift, and Accesory Session to Help me in my Upcoming Contest. This is How my typical Back/Trap Day goes for my

first 2 weeks.

Heavy Deadlifts: 315-345lbs 5x3, 385lbs+ 2x1.
Bent Over Rows: 250lbs 5x5.
Wide Grip Chin-ups:50-60Reps
Barbell Shrugs:405lbs 5x3-6.

Is my Deadlift Training Adequate? do i need to encorporate another Workout in there? remember Bro's, keep it old school, i dont have a Power-Rack, or Chains. If possible, Would like an Experianced Powerlifters Advice on how to get the most out of my Dead sessions.-

Korey

[Pokoritel]

I am no pro, but there should be some deadlift articles in the training sections on deads. check em out. I am thinking about entering a powerlifting competition in the summer at this other gym close by me. So I think I am going to be involved with a lot of powerlifting training.

[The_Beast]

Already checked them out bro, and know of the Westside Methods. Just wondering if this Routine is "Decent" for Back/Trap day in my 4 day split routine. in the Next 3 week Cycle, i will Switch out floor deads, and start from flat bench "knee" hieght in my Deadlifts. dont have a Power-rack so, im guessing the height of the bench will do, to set it on.-

The_Beast

[Pokoritel]

http://www.animalpak.com/html/article_details.cfm?ID=300

Bro read this and the second volume. Sgt.Rock wrote this shit so it must be good. Follow that and your deadlift will sky rocket. I am not really a powerlifter I just started getting into it seriously, however it looks good to me bro.

[The_Beast]

dude, thanks Bro, didnt even see this, and i guess im right on, his routine seemed pretty similiar to mine.-

The_Beast

[Pokoritel]

I would also add to the end of your routine maybe weighted hyperextensions of good mornings, but thats up to u. Overall your welcome and good luck

[The_Beast]

i do (Goodmornings, Hypers) on Squat days. I wouldnt overlook something as important as that.-

Korey

[Pokoritel]

oh ok cool. So what routines do you follow for something like squats and bench.

[The_Beast]

As you can see, i keep all workouts, Simple, Heavy, and old school Animal style. Im training for Powerlifting, Not bodybuilding, so i keep all Aux. Movements to a Minimum and focus on Big Compound lifts.

Bench/Tricep Days 1-2 Weeks. (Tuesday)

Flat Bench 5x3. 255lbs/265lbs.
Incline Bench 5x3 205lbs/215lbs.
Heavy Close Grip Bench 8x3 205lbs/225lbs (weak Triceps)
5x4-10 Heavy Calf Raises 450lbs *supersetted with standing calf raises, 50 raises inbetween sets.

Then I select one of the following and perform 3x6-8:
-Aux-Heavy cable Pushdowns, tricep Extensions, nosebleeders.
*Supersetted With 'Burnout Bodyweight Dips. No, Rest.



Squat Days 1-2 Weeks. (Saturday)

Full Squat 5x3. 315lbs.
Walkouts 3x1 445-455lbs.
5x8-10 Heavy Calf Raises 450lbs
3x6-10 Goodmornings or Hypers.

So, to answer your Question, I train, with some Conventional Methods (5x3/3x3/5x1) and (Westside). I believe lifting heavy, is the only way you can 'lift heavy. Whn the meet come's it doesnt matter if you can rep 355lbs x25 times in the Squat rack, it matters how much you can lift, 1 weight, 1 time, and i believe using heavy single's and triples is the only way you can obtain that type of strength, as my Previous Bodybuilding has taught me so.-

The_Beast

[Pokoritel]

Wow nice set up. So you train 2 times a week. Tuesday and Saturdays giving yourself sufficient rest in between. Good set up. Oh what day do you do deads?

[The_Beast]

Wow nice set up. So you train 2 times a week. Tuesday and Saturdays giving yourself sufficient rest in between. Good set up

I train 4 days a week, 2 day split, type of routine to round out, around my workout partners Schedule.
We lift-
Tuesdays (Bench/Triceps/Calfs).
Wednesdays (Deadlift/Lats/Traps/Calfs).
Fridays (Biceps/Calfs).
Saturdays (Squat/Lower Back/calfs).

And yes, i designed this, not just around his schedule, but to also, accomidate for time/rest needed inbetween Squat and Dead Workouts (honestly i try not to kill my lower back on Squat days, tends its one of the Slowest Recovering Muscles, but i hit it enough to be efficient). i do Biceps not on thursday But Friday, to give them adequate amounts of rest time after my Deadlift Session and to hit them heavy and Hard. my "Friday night special" Bicep/calf Routine:

Heavy Ez Bar Curls: 5x8-10 W/ 45's.
Heavy Calf Raises 3x6-10 450lbs.
Heavy Hammers 3x4-6 60lb Dumbells.
(Rest...) More Calf Raises.
Cheat Curls 2x2-4 150-160lbs.

[Powerfreak]

I pull maybe once a month, unless I have some energy left after another workout or I have to try new equipment.
With deads form is key, do all of your accessory work on your back day. as long as you have perfected your form the weight will fly. in most cases someones dead will cease to increase simply because they have trained the shit out of it every week and are now over trained.

[IRBS]

I pull maybe once a month, unless I have some energy left after another workout or I have to try new equipment.
With deads form is key, do all of your accessory work on your back day. as long as you have perfected your form the weight will fly. in most cases someones dead will cease to increase simply because they have trained the shit out of it every week and are now over trained.

So true. If you want a big dead, hit Hamstrings, SLDL's, Rackpulls, and ABS. If you want to pull from the floor just do speed deads (i.e. about 60-65% of your 1RM, maybe even lower. Do 10 sets of 1 rep with about 45sec rest between sets. Concentrate on form and explosion). Its hard to get in your head that you dont need to pull all the time to get that max up. Hard, smart work will have you set!!

Good luck!!

[JMC]

Rack pulls are the shit!

[boar]

Yo beast, work on some speed reps. Do like 70 percent of your max and hit 10 sets of 2 reps. Take like 20 second breaks maximum. This should blast you through sticking points at higher weight.

Also, pay attention to your form. Make sure your back is not rounded, make sure your hips and thighs make a 45 degree angle. keep your knees bent until you get the bar past your shins. Watch deadlifts or read up on them. Sgt rock is an expert deadlifter.

Eat Big too bro.

Hope this helped. Stay strong.

-nick