Anabolex Forums - View Single Post - can someone help me with deadlift routine...please

CoachK · 08-06-2008, 05:57 PM

I think that a 5x5 routine would help, but my advice would be to deadlift every other week. That's what I've done and it's worked well for me. You should find your weak point and exploit it every other week. If you are having trouble getting the weight off the floor then do pulls from blocks, if it's the top half that's in trouble then do rack pulls, if it's bar speed then speed pulls (or cleans if your a conventional deadlifter like me) Maybe something like this

Week 1 475x5x5
Week 2 Rack Pulls/Pulls off Blocks/Speed Work
Week 3 480x5x5
Week 4 Rack Pulls/Pulls off Blocks/Speed Work
Week 5 485x5x5
Week 6 Rack Pulls/Pulls off Blocks/Speed Work
Week 7 490x5x5
Week 8 Rack Pulls/Pulls off Blocks/Speed Work
Week 9 500x5x5
Week 10
Week 11 Deload
Week 12 Max

Other than that make sure you're doing a shit load of back work like GHR/Back Ext./Rev. Hypers and you should be good. A 5 lb jump every other week shouldn't be too much, but if you can get 500 for 5 then that would put your 1RM at about 575 (if you believe in percentage charts which I don't) even if it doesn't correlate to a 30lb gain, it should ensure some substantial improvement.

08-06-2008, 05:57 PM	#2 (permalink)
CoachK Senior Member CoachK's Stats Join Date: Jan 2007 Posts: 5,106 Yeti Pentathlon Champion! Status: Online CoachK's Info Location: I'm from Texas. What country are you from? Country:	I think that a 5x5 routine would help, but my advice would be to deadlift every other week. That's what I've done and it's worked well for me. You should find your weak point and exploit it every other week. If you are having trouble getting the weight off the floor then do pulls from blocks, if it's the top half that's in trouble then do rack pulls, if it's bar speed then speed pulls (or cleans if your a conventional deadlifter like me) Maybe something like this Week 1 475x5x5 Week 2 Rack Pulls/Pulls off Blocks/Speed Work Week 3 480x5x5 Week 4 Rack Pulls/Pulls off Blocks/Speed Work Week 5 485x5x5 Week 6 Rack Pulls/Pulls off Blocks/Speed Work Week 7 490x5x5 Week 8 Rack Pulls/Pulls off Blocks/Speed Work Week 9 500x5x5 Week 10 Week 11 Deload Week 12 Max Other than that make sure you're doing a shit load of back work like GHR/Back Ext./Rev. Hypers and you should be good. A 5 lb jump every other week shouldn't be too much, but if you can get 500 for 5 then that would put your 1RM at about 575 (if you believe in percentage charts which I don't) even if it doesn't correlate to a 30lb gain, it should ensure some substantial improvement.
	__________________ And all the whores and politicians will look up and shout "Save us!" and I'll look down and whisper..."No" because I lost my job, my bills are getting bigger Cryin' baby bout to lose my mind Hundred dollar habit, I ain't got a penny My woman ran off with a friend of mine I can't keep a job, cause I'm too fucked up DHS bout to take my kids Tryin' to get well, keep getting sicker Sittin' in the parking lot, my finger on the trigger Last edited by CoachK; 08-06-2008 at 06:00 PM.