What do you rep your deadlifts?
- 03-01-2007, 09:50 PM
I can rip out stiff leg deads 400+ and rack pulls with 700+ in the same week and not have it affect me. But if i rip out one set of 600 on deadlifting its going to be a week or two before i deadlift again.
I had Gus Rethwich (WABDL president and first man to pull over 900lbs over the knee) working with me on a deadlift program one time. And he told me, your CNS can truly only handle one all out max effort deadlift or set to failure on deadlifts once every 21 weeks. And if you tried it sooner you would not be at your peak level.
I think thats probably an overstatement...but gives you and idea that 2x per week is likely to much.
- 03-01-2007, 09:51 PM
03-01-2007, 10:15 PM
03-01-2007, 10:35 PM
I've always deadlifted once a week. Would I benefit with less frequency?
I usually just hit like one set of 10 or so reps to failure. Like today I hit 365X9. (I've had a long break from lifting heavy, lol). I'm intrigued about trying heavy singles instead of a heavy set to failure. How would I structure a routine like that?
03-01-2007, 10:36 PM
03-01-2007, 11:23 PM
I'll do a speed deadlift routine such as the following:
wk 1 65% of max for 15 singles w/ 30-45 seconds rest between each
wk 2 70% of max for 12 singles w/ 30-45 seconds rest between each
wk 3 Speed Box Squat 55% w/ bands 10 sets of 2 w/ 30-45 seconds rest between each
wk 4 75% of max for 10 singles w/ 30-45 seconds rest between each
wk 5 80% of max for 8 singles w/ 30-45 seconds rest between each
wk 6 Speed Box Squat 65% w/ bands 10 sets of 2 w/ 30-45 seconds rest between each
wk 7 85% of max for 6 singles w/ 30-45 seconds rest between each
Rinse and repeat at a slightly higher weight.
The reverse hypers, pull throughs, back raises, stiff leg deads are assistance stuff that can be done either the same day or on leg day.
Good Mornings or similiar core lifts can be used in place of box squats.
Rack pulls can be done on either that day or on another day such as lats. they don't need to be done every week. example, done on box squat week.
This is just a sample program of how to integrate a routine based around singles and not doing deadlifts week after week.
As far as Deadlift sets to failure...i don't recomend that be done very often. Leave a rep in the tank, and hit some rack pulls or something else to beat yourself down. Or maybe at the end of a routine such as above to test the results.
03-02-2007, 09:47 AM
i do deads every 5 days.... right behind squats as a warm up....
5 sets of 8reps slow-controlled ATG squats, light- 135#
rest a few minutes
then deads go like this
rest intervals of 30-45 seconds between sets.
3x15 300#ish calf raises
then i crawl to the car and waddle around for the next 3-4 days.
That is ALL i do in the gym on that day
did i mention that i love deadlifts.....
03-02-2007, 11:32 AM
Then I quite training like that, and in 6 months I put 100lbs on my deadlift, and it continues to climb today.
03-02-2007, 08:49 PM
Thank goodness we are all different, I just know what works for me.......
However, I am interested in this program of yours that can get me in the 500's........... So, do tell.
03-02-2007, 09:10 PM
If you look a few post up you will see an example of training, I posted it for someone else. Read up on some dead lift training articles at Elite EFS or West Side Barbell. You will find lots of other training methods there that may fit what you want to do a little better.
But yes, it all comes down to what each individual responds to. So I, nor anyone else, can tell you what will work for you. I am not a deadlift expert, nor do i claim to be one. All i can do is relay what has helped me add close to 200lbs on my deadlift over the last few years, over the 523 i pulled at my first comp.
03-02-2007, 09:28 PM
03-02-2007, 09:32 PM
03-03-2007, 01:19 AM
03-03-2007, 09:01 AM
03-03-2007, 11:12 AM
03-03-2007, 08:07 PM
Deadlifts saved my life..........Well, excercise has totally changed me. I love it, AND i really do love deadlifts......Just did them 15 minutes ago..........I am high now....
Deadlifts are my godsend.......:dl:
03-03-2007, 09:28 PM
03-05-2007, 12:00 AM
well i did some deadlifting today. it was a 4 day gap between the last time i did and i ripped it up! it was the best ive lifted in a while. i`ve been deadlifting twice a week for three weeks now and its all good. i mean yeah it hurts the next day but thats a good thing. just good and sore. im on my 4th week of BAm and im starting EPI tonight so i hope my lifts keep getting better. (they will!!)
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