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Author Topic: Deadlift question  (Read 1672 times)
splinterhands
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« on: April 21, 2009, 08:28:25 PM »

First off, I'm a 37 year old police officer that finally got tired of saying "I used to bench over 300" so I started lifting again about six months ago using an eight day cycle.  I lift a basic powerlifting routine.

Day 1- Deadlifts 5x5, bent rows, shrugs
Day 2-rest
Day 3-Bench Presses 5x5, lying extensions, side laterals, bent laterals
Day 4-rest
Day 5-Squats 5x5, leg presses, calf raises
Day 6- rest
Day 7-accessories, ie. close grip benches, curls, pull ups, overhead presses, situps and whatever I feel like doing.
Day 8- rest

Everything is coming along very well, except deadlifts.  I can't see much improvement.  I pull about 400lbs and it has not really improved much in almost six months.  I get a really good pump and a good muscle soreness from everything except deadlifts.  It's almost like it just hurts my back without actually building strength.  I'm keeping good form, sumo style lifts but I don't feel like I'm getting a good workout from the deads.  Any suggestions?  Where do you normally get muscle soreness from doing them right.  I've tried more reps, heavy singles and everything in between with the same result.

My end of year goals are bench-300, squat-400 and deadlift 500.  That's at 181 if I could cut some weight.
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tonymctones
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« Reply #1 on: April 21, 2009, 09:04:38 PM »

im sure there are guys way more qualified then me to give advice that will post on this thread but ill throw this out there.

I usually get sore pretty much all over my back after deads, traps a little, rhomboids a good amount, erector spinae a little, lower back a decent amount etc...

I saw real good dead lift improvements when i added stiff legged dead lifts to my leg routine. Also saw a good improvement when i alternated between rack pulls and deads although im not sure how that would work with a sumo stance since i always use a traditional stance.
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Geo
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« Reply #2 on: April 21, 2009, 09:27:54 PM »

rhomboids

are'nt those those things that ya put on your floor and turn it on, and it goes all over the place sweeping stuff up ?
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tonymctones
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« Reply #3 on: April 21, 2009, 09:42:04 PM »

are'nt those those things that ya put on your floor and turn it on, and it goes all over the place sweeping stuff up ?
hahaha irobots i got me two of those, not bad
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« Reply #4 on: April 22, 2009, 04:14:16 AM »

Try pulling conventional deadlifts. How about doing conventional every other workout.
It's hard to know where your weakness is without seeing you lift, but this is my guess from looking at your training schedule.
Also do more of the squats and deadlifts without the belt right now to build core strength.
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John O
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« Reply #5 on: April 22, 2009, 02:32:11 PM »

Try this: 400 current max. looking for 440 in 10 weeks

Week 1
Deadlift (75%): 1x2 @ 330 lbs
Speed deadlift (60%): 8x3 @ 265 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 2
Deadlift (80%): 1x2 @ 350 lbs
Speed deadlift (65%): 8x3 @ 285 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 3
Deadlift (85%): 1x2 @ 375 lbs
Speed deadlift (70%): 6x3 @ 310 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 4
Deadlift (90%): 1x2 @ 395 lbs
Speed deadlift (75%): 5x3 @ 330 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 5
Deadlift (80%): 3x3 @ 350 lbs
Speed deadlift (65%): 3x3 @ 285 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 240 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 6
Deadlift (85%): 1x2 @ 375 lbs
Speed deadlift (70%): 3x3 @ 310 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 260 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 7
Deadlift (90%): 1x2 @ 395 lbs
Speed deadlift (75%): 3x3 @ 330 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 280 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 8
Deadlift (95%): 1x2 @ 420 lbs
Speed deadlift (70%): 3x3 @ 310 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 300 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 9
Deadlift (97.5%): 1x1 @ 430 lbs
Speed deadlift (70%): 2x3 @ 310 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 300 lbs
Stiff-leg deadlift: 2x5


Week 10
Deadlift (100%): 1x1 @ 440 lbs




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« Reply #6 on: April 22, 2009, 07:28:42 PM »

Pull conventional. Utilize good mornings. Also glute ham raise and reverse hypers. I would also suggest using heavy and light days week to week.

Good luck!
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« Reply #7 on: April 23, 2009, 01:01:29 AM »

Here's another novel idea: Grin add stretching to your workouts. Especially the hip extensors. Can help a lot.
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crownshep
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« Reply #8 on: April 23, 2009, 06:33:21 AM »

Pull conventional. Utilize good mornings. Also glute ham raise and reverse hypers. I would also suggest using heavy and light days week to week.

Good luck!
Lift,my problem on the deadlift is from mid-shin to just past my knees,would the exercises you`ve mentioned here be helpful to me.
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burn2live
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« Reply #9 on: April 23, 2009, 09:06:11 AM »

Lift,my problem on the deadlift is from mid-shin to just past my knees,would the exercises you`ve mentioned here be helpful to me.

Could do rack pulls from mid-shin to lockout?
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tonymctones
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« Reply #10 on: April 23, 2009, 09:12:24 AM »

Could do rack pulls from mid-shin to lockout?
for sho

Like somebody said its hard to tell without seeing clip but when i have problems like that my form is often off and im extending my legs to early if that makes any sense, but again iono how that pertains to sumo stance deads
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burn2live
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« Reply #11 on: April 23, 2009, 09:25:41 AM »

for sho

Like somebody said its hard to tell without seeing clip but when i have problems like that my form is often off and im extending my legs to early if that makes any sense, but again iono how that pertains to sumo stance deads

Yeh, I know what you mean. Once your ass kicks up too early on a deadlift it goes straight on to the back and the problems start
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tonymctones
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« Reply #12 on: April 23, 2009, 09:39:01 AM »

Yeh, I know what you mean. Once your ass kicks up too early on a deadlift it goes straight on to the back and the problems start
ya, thats exactly what i was getting at iono why but everyonce in a while it seems like im just out of timing and i cant get it right, alot like my golf swing every now and again everything seems perfect and then the next time i play i cant get it right for anything.
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crownshep
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« Reply #13 on: April 23, 2009, 12:00:34 PM »

Thanks for the advice guys,i`ve just been reading this article on the deadlift,
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/deadlift_diagnosis

I think also my problem is weak hamstrings,so i`ve been doing some glute/ham raises as well.
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splinterhands
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« Reply #14 on: April 24, 2009, 07:48:04 AM »

Thanks all for the advice from everyone. 

John O, I'll give the routine a shot. 
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StackedDec
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« Reply #15 on: April 30, 2009, 03:11:29 AM »

For going up on heavy lifts, you have to work in the same neighborhood as the weight you want to move.  Take whatever you can do for a triple and do it for a triple until you can do it for 5, then up your triple weight and do triples until you can do a 5 set and then up it again.  You should be able to increase from a triple to a 5 set every 2-3 sessions if you are focusing on your heavy lifts and not breaking down your whole muscle group, just the muscles you want to get much stronger in the particular lift.  I'd suggest only doing this hard triples routine every 4-5 days and do as many sets of triples as you can each time until you can't do any more.  If you want you can lower the weight and do more triples but I wouldn't drop more than 10lbs off it.  If your max goal is 300lbs then  you can do it when you can do a triple of 285lbs.  good luck
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splinterhands
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« Reply #16 on: May 04, 2009, 10:29:33 PM »

Try this: 400 current max. looking for 440 in 10 weeks

Week 1
Deadlift (75%): 1x2 @ 330 lbs
Speed deadlift (60%): 8x3 @ 265 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps



I forgot to update my first workout.  It went great!!  I don't know if it was the higher sets or the additional accessory sets or what, but I felt great when I finished.  I alternated the speed deadlift sets sumo with conventional.  I really need to video my form on conventional cause I don't feel as solid yet, but with the light weights it really worked well. 
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