[kabuki]

Originally Posted by thesinner

When I train high volume, I'll often deadlift twice per week (stiff-legs on leg day day and either rack pulls or regular with back), but then again I'm crazy and would rather overtrain than not deadlift.

The guy I lift with will tell you straight up: Deadlifts are my answer to everything.

I do that as well. those are deadlift variations that do not tax your CNS the way a properly perfomed deadlift will.

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.

[kabuki]

Originally Posted by supersoldier

Stiff leg and regular are two different animals.

you beat me to it.

[hardknock]

Originally Posted by kabuki

I do that as well. those are deadlift variations that do not tax your CNS the way a properly perfomed deadlift will.

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.

That seems like a bit of a stretch...21 wks? Im not sure if i could agree that it's that much but i know that i've done failure deads 2 times a month...over the long haul i think it hurt me more than helped, but in the short run(2months) it was great...

[supersoldier]

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?

[supersoldier]

Originally Posted by kabuki

you beat me to it.

Gave you rep.

[kabuki]

Originally Posted by supersoldier

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?

I like to build my deadlift programs around speed singles off the floor, and heavy pulling from the rack, combined with other excercies such as good mornings, box squats, reverse hypers, pull throughs, back raises, etc.

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.

[Kristofer68SS]

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
135#, 1x15
225#, 5x5
315#, 1x3
225#,3x5
puke

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.....

[kabuki]

Originally Posted by Kristofer68SS

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
135#, 1x15
225#, 5x5
315#, 1x3
225#,3x5
puke

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.....

I used to train very similar to that. Working up to something like a heavy 5x6 with some heavy doubles and tripples as i got close to when i would max. And at the time my best pull was in the mid 500's and I had been stalled there for a long time.

Then I quite training like that, and in 6 months I put 100lbs on my deadlift, and it continues to climb today.

[Kristofer68SS]

Originally Posted by kabuki

I used to train very similar to that. Working up to something like a heavy 5x6 with some heavy doubles and tripples as i got close to when i would max. And at the time my best pull was in the mid 500's and I had been stalled there for a long time.

Then I quite training like that, and in 6 months I put 100lbs on my deadlift, and it continues to climb today.

Overtraining for the most part is from lack of hydration, calories and rest. Generally speaking of course.

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.

[kabuki]

Originally Posted by Kristofer68SS

Overtraining for the most part is from lack of hydration, calories and rest. Generally speaking of course.

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.

overtraining muscles - yes. overtraining CNS - No. A true max effort deadlift or deadlift set you CNS has to send signals to nearly every muscle in your body in a very specific sequence and is very taxing. On the other hand it will only be that taxing if you have good form to allow it to tax yourself that way.

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.

[supersoldier]

I like this guy.

[Kristofer68SS]

Originally Posted by kabuki

overtraining muscles - yes. overtraining CNS - No. A true max effort deadlift or deadlift set you CNS has to send signals to nearly every muscle in your body in a very specific sequence and is very taxing. On the other hand it will only be that taxing if you have good form to allow it to tax yourself that way.

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.

If you dont mind, I have a couple questions.

Age?
Weight?
Number of years training?

[kabuki]

Originally Posted by Kristofer68SS

If you dont mind, I have a couple questions.

Age?
Weight?
Number of years training?

29 for another 2 months.

5'9" 240lbs, w/ BF in the mid/low teens

Training on and off since i was in Junior High without being consistent till about 6 years ago. The last 4-5 years I've been training as a powerlifter.

I have a video log over in the training forum.

[Kristofer68SS]

Originally Posted by kabuki

29 for another 2 months.

5'9" 240lbs, w/ BF in the mid/low teens

Training on and off since i was in Junior High without being consistent till about 6 years ago. The last 4-5 years I've been training as a powerlifter.

I have a video log over in the training forum.

I will be 35 in sept and 2 years of training march 19th...

Here and there training in high school....... Then nothing until 2 years ago.

[kabuki]