deadlift frequency

chuebner

Member
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
 
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:)
 
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.
 
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!
 
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!!
 
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.
 
NickW said:
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.
Click to expand...

Very good post.

I wouldn't do heavy deads even weekly...if it was me...I'd go bi-weekly.
 
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??
 
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!
 
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
 
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
 
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!
 
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
 
chuebner said:
i deadlifted for the first time without straps, wtf, how the heck do i increase my grip as soon as possible
Click to expand...


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


X
 
bLacKjAck. said:
Very good post.

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

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 :lol:

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.
 
I've had some success doing deadlifts more frequently, but I mixed it up a lot, sort of a like a smolov/coan style routine.

Of course, you should really just listen to Nick. His raw bench is higher than my best deadlift.
 
chuebner said:
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
Click to expand...

i built a gripper machine out of iron pipe!i use that once a week!and another thing is when your pullin.put your thumb over top of your pointer finger and grip like that over the bar!that has helped a few guys!hammer curls!hold the hex dumbbells for as long as you can.......shoot me up with any quesitons
 
exnihilo said:
I've had some success doing deadlifts more frequently, but I mixed it up a lot, sort of a like a smolov/coan style routine.

Of course, you should really just listen to Nick. His raw bench is higher than my best deadlift.
Click to expand...


Just listen to your body, deadlifts are easy to get overtrained on, but if your recovery allows you to train more often then I say to go for it. There is lots of good advice here, but in the end I would just let your body decided for you.
 
NickW said:
Just listen to your body, deadlifts are easy to get overtrained on, but if your recovery allows you to train more often then I say to go for it. There is lots of good advice here, but in the end I would just let your body decided for you.
Click to expand...
*high five*

See, the big guy agrees w/ me :lol:
 
NickW said:
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.
Click to expand...

Thats what I do. What I do may not be right for anyone else, or me either for that matter but here is how my workout is laid out as of now.

Week 1- Mon

Snatch- 5x1
Bottom Position Squat- 6x3
1/4 Squat Lockouts- 3x3
Deadlifts off 5inch block- 5x5
neck/forearms and abs

Week 2- Mon

Snatch- 5x1
Rack Pulls- 6x3
Full Squats- 5x5
Shrugs- 3-5 sets
neck/forearms and abs

I squat and deadlift on the same day.
 
or...

pull from the floor on monday and box squat on friday; good carry-over without the cns hit you'll get pulling heavy twice a week.

a deadlift is basically a high squat: if i can paraphrase wendler.

you are young though...
 
kwyckemynd00 said:
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 :lol:

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.
Click to expand...

:thumbsup: agreed
 
You must log in or register to reply here.
Back
Top