deadlift frequency

chuebner · 09-04-2007, 08:00 PM

I am currently training for my schools strength meet in november and was wondering if doing deads on monday and then rack deads on friday was overkill.....if i did do it, should i do one for reps and the other for max?? Any hints would be helpful, im currently trying the WSB program, but tweaked it a bit

poppa flex · 09-04-2007, 09:49 PM

i would do maybe speed pulls one day and racks the other day!
5x1 50% after your squat

BIX · 09-10-2007, 03:05 PM

depends on what your recovery time is like, i know myself, lol, i'd be dead if i did both in a week, but that's just me

chuebner · 09-10-2007, 05:06 PM

Well ive never really done this before and saw it advertised on at my school, so i feel like im kinda behind training wise....i mean i figure if i eat well enough and try deads on monday and rack deads on friday ill be okay..i mean if im just sore and exhausted thats a good enough sign that i shouldn't be doing it.

**RenegadeRows** · 09-10-2007, 06:17 PM

when do you squat? they work similar muscle groups

chuebner · 09-10-2007, 06:44 PM

thursdays...i was thinking of even alternating weeks one week focus on squats and then next on deads

poppa flex · 09-10-2007, 09:01 PM

what ive been doing is on monday speed day i would squat and do hams and lower back.on thursday every other week i would do a form of deadlifting(blocks,bands chains)then the other would be a max squat movemnet and speed pulls lite or rack pulls!

chuebner · 09-10-2007, 11:36 PM

So you would do deads every week and then switch from squats and another dead movement on alternating weeks...i really like that idea, especially since im not really training for the squat at the moment...thanks!!

NickW · 09-11-2007, 12:11 AM

I would only do one dead workout per week. One week do pulls from the floor, then next do heavy rack pulls. Deads tend to really tax the CNS and are easy to get overtrained on.

bLacKjAck. · 09-11-2007, 04:31 PM

Quote:

Originally Posted by NickW

I would only do one dead workout per week. One week do pulls from the floor, then next do heavy rack pulls. Deads tend to really tax the CNS and are easy to get overtrained on.

Very good post.

I wouldn't do heavy deads even weekly...if it was me...I'd go bi-weekly.

chuebner · 09-11-2007, 05:20 PM

awesome thanks guys...one more quick question..what about shrugs, i love going as heavy as possible, does this hurt recovery too? should i do them both on the same day??

poppa flex · 09-11-2007, 07:35 PM

on max effort day every other week i deadlift very heavy.IE:bands chains boxes.heavy shrugs should or can be done on the off week of deadlifting!

chuebner · 09-11-2007, 07:50 PM

thanks again...man, reading all the stuff on elitefitness opened my eyes up to awhole new world of lifting...i wish i didn't need off days anymore

poppa flex · 09-11-2007, 07:54 PM

haha hell yea man.......those are important days for rest tho man!cant kill your body everyday!gotta heal up and be ready to roll the next workout

chuebner · 09-11-2007, 09:09 PM

hey poppa can i ask what your training looks like

poppa flex · 09-11-2007, 09:12 PM

i have my training format on my msg board....
you can check it out there and feel free to post!
i train about 10-15 guys threwout the year and sometimes on the same day!so i can give you run downs on what they all started at and got to!its all about west side barbell training!i took days and days of reading and watching videos and consulting people!and this is what has been working so far!

chuebner · 09-17-2007, 06:00 PM

thanks man, just got back from some vacation but im totally gonna read up...i deadlifted for the first time without straps, wtf, how the heck do i increase my grip as soon as possible

**Xodus** · 09-17-2007, 07:08 PM

Quote:

Originally Posted by chuebner

i deadlifted for the first time without straps, wtf, how the heck do i increase my grip as soon as possible

Mixed Grip helps, other than that, just keep pulling without straps.

X

**kwyckemynd00** · 09-17-2007, 07:17 PM

Quote:

Originally Posted by bLacKjAck.

Very good post.

I wouldn't do heavy deads even weekly...if it was me...I'd go bi-weekly.

I think deads is really an exercise that you CAN listen to your body on. If you feel you're ready to do deads, you are. If not, you're not. Like you said it REALLY taxes your CNS and when you're taxed, you feel it.

Sometimes I'd be okay doing them every week for a month, and heavy. Othertimes....no

I'm not a powerlifter, but I had a pretty good DL and I just listened to what my body told me with huge lifts like squats and especially deads.