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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: Big Lee on March 22, 2007, 03:36:52 PM
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My current max Dead from floor, no straps is 560lb. I need to get 660 and I know I have it in me. I want a 4 month program just for deads. I do deads once a week. I do normal bodybuilding routine other days. I do back and bis after deads. I can do 3 sets of 8 reps with 425lb and 3 sets of 4 reps with 505. Help me devise one of those % DL routines to get me to 660 in 4 months please. I know I can do it if I had the right PL style buildup. THanks LEon.
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I think you should do rack deads every other week that helped me. Other things that work are front facing hack squats and lots of grip training. the better grip I get the easier the weight feels.
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My current max Dead from floor, no straps is 560lb. I need to get 660 and I know I have it in me. I want a 4 month program just for deads. I do deads once a week. I do normal bodybuilding routine other days. I do back and bis after deads. I can do 3 sets of 8 reps with 425lb and 3 sets of 4 reps with 505. Help me devise one of those % DL routines to get me to 660 in 4 months please. I know I can do it if I had the right PL style buildup. THanks LEon.
What can you do with straps?
I agree on the grip training.
I find that when I get stronger in straps, I get stronger without straps, even without grip training.
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Add good mornings into your routine.They are THE single most important movement you can do for the deadlift.I pulled 788 at super and 777 at 308 and NEVER took one deadlift in the gym,just good mornings.
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You are saying you never did deadlifts, you just did good mornings and then lifted over 700lbs??? That don't sound right, but good for you. I know I actually have to deadlift to get good at deadlifts. Thats just me though.
Big Lee, I would also suggest that you do deep squats as that will get your deadlift deadlift max up.
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My current max Dead from floor, no straps is 560lb. I need to get 660 and I know I have it in me. I want a 4 month program just for deads. I do deads once a week. I do normal bodybuilding routine other days. I do back and bis after deads. I can do 3 sets of 8 reps with 425lb and 3 sets of 4 reps with 505. Help me devise one of those % DL routines to get me to 660 in 4 months please. I know I can do it if I had the right PL style buildup. THanks LEon.
Week one:
Workout one
Deadlifts 2 sets 60% 5reps
Workout two
Deadlifts 3-4 sets 65% 5 reps
Week two:
Workout one
Deadlifts 2 sets 60% 5reps
Workout two
Deadlifts 3-4 sets 75% 5 reps
Week three:
Workout one
Deadlifts 2-3 sets 60% 5reps
Workout two
Deadlifts 2 sets Max 2-3 reps
Rack deadlifts 2 sets Max 3-5 reps
Then start over with week one
Note: Eg workout one could be done on a monday with legs, and workout two between thursday and Saturday
% is of your CURRENT 1RM. Don't adjust the weights on any workouts EXCEPT the Max Effort day, where you obviously go all out every third week. After two or three cycles, (that is 6 or 9 weeks) you may want to adjust the percentage slightly, but I would definately advice against upping the "workout one" deadlift load. Until you are much, much stronger.
Good luck.
-Hedge
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The only pulls I ever do is speed pulls with a jumpstretch platform with a green band.Other then that its good mornings and bent rows.I have done good mornings with 700X2 with a buffalo bar and 680 with a westside cambered bar and 675 with a squat bar.I pulled 788 at super,766 at 308 and 725 at 275.