can someone help me with deadlift routine...please

[polifter88]

ok so right now im stuck around 545, so my normal routine looks something like this warmup to 495 for 1-2 then hit 545 for 1, then drop hit 525 for 1 then 495 for 2 sets of 2, then 455 for 5. then im done. now if i continue to do this then obviously ill be stuck there and not get any stronger. so what would you suggest...im kinda planning on doing the 5x5 would this get me past 545? say start around 475 for 5 then next week bump it up and so on or what someone help me out plz...i got all other routines down cept this one!

[CoachK]

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.

[pipes51334]

i agree with coachk here.i only got to compete in the deadlifts 3x before my back and knees got too bad,but i used to deadlift every 10 days.i wasn't recovering enough from the weekly workouts but as i switched to every 10 days i started to get alot stronger.deadlifts are a BRUTAL exercise for your body bro.i used to be sore for 4-5 days afterwards.i used to pyramid up in weight,15,12,10,8,6,4,3,2,and sometimes a 1 if i felt good.and that was it for that day.i would do nothing else.i would hit a back workout in between each 10 days for the assistance work though.

[spl6hrc]

Originally Posted by polifter88

ok so right now im stuck around 545, so my normal routine looks something like this warmup to 495 for 1-2 then hit 545 for 1, then drop hit 525 for 1 then 495 for 2 sets of 2, then 455 for 5. then im done. now if i continue to do this then obviously ill be stuck there and not get any stronger. so what would you suggest...im kinda planning on doing the 5x5 would this get me past 545? say start around 475 for 5 then next week bump it up and so on or what someone help me out plz...i got all other routines down cept this one!

are you familiar with Westside's conjugate periodization? They don't train deadlift much directly but you could possibly adapt their ME/DE concept for deads and variations. Be careful of overtraining if you try it though

[polifter88]

yea, its the lockout i have trouble with...can you(coach) give me a little idea of how to correctly perform rackpulls...do you make it so its right above the knee or just below the knee? thnx and also how many reps/sets ratio should i do for them? thnx

[CoachK]

If I were you I would set them a little below the knee. I would do something like 5x3 on the rack pulls. I would play with the weight, don't really work to a max set of three, but close to it. I'm not a big percentage guy, especially on deadlift. I would just kind of go by feel and see what you can pull each day and work to a good weight each day that you feel is hard, but not to the point where you can't get that last third rep.

[polifter88]

damn i just got done with rack pulls and let me tell ya they take it out of you more than i fucking thought!....my gym doesnt have a damn power rack so i was pulling shit out my ass to make one haha...i pulled over something that was a little off the ground put two pads under it and had 4 10 pound plates under that before i got it just below my knee haha

[chico]

coach K i am doing deadlifts 2-3 times a weeks, romain and normal. I love them. but I am stalled with my weight and I dont think I am pulling enough.

i weigh 165lbs, and max 315 for 2 no belt, wraps, knee wraps or anything. i want to atleast break 400.

I have another question. Is it ok to drop down with the weight once it passes your knees, or should you fight it down until it touches the floor?

I have heard arguments for both methods. for me it seems that if I fight it all the way down with heavy weight I hurt myself. i have been dropping with it after it passes my knees.

[CoachK]

Ok I guess your first question is if you are pulling enough or not? I'm not sure if that was a question or not, but in my opinion deadlifting 2-3 times a week is insane. That is TOO much strain on your entire posterior chain. Those muscles do a lot of work man, and in my opinion it's just too rough on them to lift them every week heavily. I would suggest only deadlifting every other week, and focusing on the weak points in you deadlift with your ass. work. Doing lots of GHRs, Back Extensions, Swings, SLDL, Romanian Deadlifts, etc. If you are pulling from the floor or doing heavy RDLs as a ME lift more than once a week like you said, then you are probably over training, and that's easy to do with your back.

As far as setting the weight down, it's more of a controlled drop. Eccentrically lowering a deadlift is a great way to injure your back. That being said, don't just let go, that's a great way to end up catching a bar with your shin or hurting people around you. A controlled drop is the best way to explain it. Keep your hands around, and guide it down, but don't use your back to slowly lower it.

[polifter88]

Originally Posted by chico

coach K i am doing deadlifts 2-3 times a weeks, romain and normal. I love them. but I am stalled with my weight and I dont think I am pulling enough.

i weigh 165lbs, and max 315 for 2 no belt, wraps, knee wraps or anything. i want to atleast break 400.

I have another question. Is it ok to drop down with the weight once it passes your knees, or should you fight it down until it touches the floor?

I have heard arguments for both methods. for me it seems that if I fight it all the way down with heavy weight I hurt myself. i have been dropping with it after it passes my knees.

yea dude like coach said...2-3 times a week is way to much for deads, try once a week, or every other and work on assistance work on that off week and when you go to lifting that once a week dead you should have more energy, your lower back will not be fatigued and ull be able to pull more.

[chico]

thanks coach. dont want to sound dumb but wats GHRs?

SLDL= side lateral dumbell lifts?

I have been trying to do clean and drops but I keep falling backwards. damm its a hard lift.

guess i will just do deadlifts once a week. can I do RDLs in the same week? or is that still overtraining.

[CoachK]

ASU Strength & Conditioning - AngeloSports.com—Official Web Site of Angelo State Athletics

There are demonstration videos of GHR and SLDL (Stiff Leg Dead Lift) on this web site. As well as cleans.

I would do RDLs as an assistance exercise on leg days every other week or so. Your back can be strong, but it needs lots of rest time and gradual changes.

[chico]

thanks coach

[Blackcat]

I'm going to give 3/4 deads with bands a shot opposite week of partials / rack pulls. This will give you a nice cns boost as well as the upper end of the pull movement.

[chico]

so blackcat. you think one week deads from floor.

next week deads from knees? and rotate?