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View Full Version : How Many Times A Month Do You Deadlift?



SGT ROCK
04-30-2008, 12:29 AM
Trying to get some feedback on the DEADLIFT on here bros! How do YOU train the pull? List your workouts here.

I am presently doing mini off season cycles

1. RACK PULLS OFF A 4 INCH BOX

2. HEAVY GMS

3. PULLS AGAINST THE BANDS

4. HEAVY GMS

AND SO ON...

Semper Fi

Lones Green
04-30-2008, 03:50 AM
i usually do something like

week 1- deadlifts of some sort, against quaded minis or from plates

week 2- assistance stuff, pull thrus, etc

week 3- GM's

with a deload thrown in there every now and then.

Stumprrp
04-30-2008, 04:55 AM
i alternate squat and deadlift, so each week will be heavy the only difference is i will start with deadlift, my last 3 deadlift workouts were stiff leg with no belt, rack pulls with quad minis, and reverse band with no belt.

Ryan Celli
04-30-2008, 07:34 AM
for the last year i've been doing ME reverse bands one week , jump stretch bands for speed the other week.

I think i'm going to switch it up now. maybe regular DL, zerchers, reverse bands, back to regular DL.

Guido
04-30-2008, 08:11 AM
I was deadlifting every week, but alternating between a speed/volume day and an ME day. Now I am deadlifting off the floor every other week with the non-deadlifting weeks doing rack pulls, GM's, or SLDL's or RDL's. De-load every 5th week.

Lewy23
04-30-2008, 08:35 AM
I deadlift pretty heavy once a week. I try to do variations of He-mans HOSS program. Ill do a few warm up sets and then 5 x5 with a moderate weight, or Ill go a lil heavier and 4x4 or ill really test myself and go as heavy as i can and still rep it out for 3 sets of 3. (this a week to week basis, not all in one work out lol)

Then for other back movements, Ill throw in either Tbar rows or DB rows and I always try to hit up lat pull downs and seated rows.

Its working, my back has never been this strong or this thick!!!

Lewy

Ben Moore
04-30-2008, 08:43 AM
There are weeks I pull twice a week. Ours right now looks something like this:

1. Pulls from floor
2. Rack pulls
3. Good mornings
Repeat

Reko
04-30-2008, 08:54 AM
We also hit the posterior chain pretty hard with the wider stance box squats of various sorts as well, then accessory work like GHRs, pull throughs, RDLs etc.

Big_Byrd52
04-30-2008, 01:25 PM
i like heavy squats and high rep stiff leg DLs one week, then heavy pulls and high rep SSB squats or box squats the next. thats on sat or sun, then on weds i start off with heavy bent rows then nothing elase that taxes my low back. started draggin sled backwards recently and love that.

basically, heavy set of 3-5 on first exercise, then alot of volume with lighter weight on the other so

squat up to heavy set of 5
stiff leg DL 3x10 double overhand

next week
pull up to heavy 3-5 from floor, off blocks and from deficit
SSB squats 3x10 or ssb box squats 5x5

mr.strong
04-30-2008, 05:36 PM
i pull twice a week every week D.E and M.E :thumbup:

thewicked
04-30-2008, 07:04 PM
Trying to get some feedback on the DEADLIFT on here bros! How do YOU train the pull? List your workouts here.

I am presently doing mini off season cycles

1. RACK PULLS OFF A 4 INCH BOX

2. HEAVY GMS

3. PULLS AGAINST THE BANDS

4. HEAVY GMS

AND SO ON...

Semper Fi



i'm the same as you rock... i've switched all my ME exercise over to mini cycles for deadlift ONLY to break over 700. I suck at squatting so only do it on DE day.


good mornings
rack pulls
pulls off a box
pulls against bands
reverse band deads
repeat...

Big_Byrd52
04-30-2008, 09:33 PM
i'm the same as you rock... i've switched all my ME exercise over to mini cycles for deadlift ONLY to break over 700. I suck at squatting so only do it on DE day.


good mornings
rack pulls
pulls off a box
pulls against bands
reverse band deads
repeat...

given any thought to thats why u may suck at squatting? if u just dont like them, then thats a different story

thewicked
05-01-2008, 07:48 AM
given any thought to thats why u may suck at squatting? if u just dont like them, then thats a different story

just never been good at it.. i love pulling and benching..and even like squatting. But I can't consistantly stay in the mid 600's. One day I'll smoke it..the next time i squat I dont' even come close. I've changed my stance to a wider stance to give me more stability which helped ALOT but now I have a problem getting depth. It also kills my right elbow supporting the weight..but I'm wearing sleeves to fight that.

again i'm sure squatting by myself since there's no local clubs can't help much.. but..

Travis Bell
05-01-2008, 08:17 AM
Variety of squat bars might help as well

Guido
05-01-2008, 08:34 AM
Variety of squat bars might help as well
Agreed. Maybe it's just your training methods for squat. Tweak it a little and maybe your squat will start to improve and you'll like it better!

Big_Byrd52
05-01-2008, 09:01 AM
just never been good at it.. i love pulling and benching..and even like squatting. But I can't consistantly stay in the mid 600's. One day I'll smoke it..the next time i squat I dont' even come close. I've changed my stance to a wider stance to give me more stability which helped ALOT but now I have a problem getting depth. It also kills my right elbow supporting the weight..but I'm wearing sleeves to fight that.

again i'm sure squatting by myself since there's no local clubs can't help much.. but..

were u squatting and pulling heavy on different days? i know my back and hips cant take that kind of beating. if u go all out on a squat day it will beat u up for a good 2 weeks. i know this is a dl thread, but if u throw up what u used to do for squats and pulls maybe we can get ur squat movin again.

and i used to train squats by myself for years... i squatted maybe once a month. the rest was done on the hack squat machine. go ahead and laugh, but it built up decent squat and i didnt need spotters or to go heavy every time ;)

squatzilla phil
05-01-2008, 10:56 AM
well sam is right about using machines to help squat i used heavy smith squats at one time to learn how to drive with you legs better and keeping chest up and tight ,hey that might laugh but it worked also high reps do alot for the time of cycle you are on so it works .anyways whats up sam thanks for the tip getting fat boy time ha ha lol keep in touch bro..ps you going to ipa pro am meet?

thewicked
05-01-2008, 01:15 PM
i do conjugate training on my ME days on mondays for the lifts listed above to help get my pull up.. if i don't break 700 in 3 months i'm goingto be pissed! HAHA..


i'm just trying to maintain my squat in the low 600's.. it's not my priority but i want respectable numbers when i go to my next raw meet. typically I squat on a parallel box working..

barx20x1
135x10x1
225x8x1
318x8x1
500x5x1
585x2x3

with a goal of getting 585 for 5 before moving up... then i'll do leg curls and leg presses or front squats. that's IT..i just work up to working with 585 for doubles or triples for now until it gets easier.. i used to use bands but it KILLEd my low end power. I've recnetly changed to a wider stance and went with 635 and got it going but gave up..my own fault. I like the wider stance stability but I'm just not progressing in the squat.

Big_Byrd52
05-01-2008, 10:55 PM
well sam is right about using machines to help squat i used heavy smith squats at one time to learn how to drive with you legs better and keeping chest up and tight ,hey that might laugh but it worked also high reps do alot for the time of cycle you are on so it works .anyways whats up sam thanks for the tip getting fat boy time ha ha lol keep in touch bro..ps you going to ipa pro am meet?

Definately. i need to get my entry form in, just been busy the last few weeks. ill have it out on monday. You goin 198 or 220? i havent decided yet, but im eatin good!

deeder
05-01-2008, 10:59 PM
Right now I am doing heavy deadlifts (it changes between conventional and sumo although I pull sumo in contest) 3 times a month and straight leg deadlifts also 3 times a month.

Previously I was doing each 4 times a month and it was just too much for me. I've spread it out so I only pull heavy every 10 days and this seems to be keeping my hips a lot happier!

Dave Schwab
05-03-2008, 06:08 AM
I pull heavy every other week, and on the weeks I don't pull I try to get some speed pulls in at around 50% 1RM, as these have given me pretty good carry-over to heavy pulls. Even on heavy days, I'm not just doing a regular deadlift, but rather out of a rack, against bands, from a deficit, and so on. As long as you're getting other heavy squat and lower back work, you don't need to pull heavy every week.

strongkid963
05-03-2008, 12:12 PM
i pull roughly 6-8 times
about 4-6 max outs

Leeman
05-03-2008, 01:23 PM
I never seem to be able to train my deadlift like my squat or bench.


I wont deadlift for weeks, then Il deadlift 2 times a week for 4 weeks and make great gains and then drop off for a couple of weeks because of over training then stop deadlifting for a while and start all over.

f-rider
05-05-2008, 02:37 AM
Feb-March I did this:

Tues: 5x3 DL off of 4" boards at 65%
Wed: 5x3 DL 80%, 4x2 rack pulls 90%
Sat: 5x3 DL, first two reps to knees with pause, third pause and to lockout, at 70%

That's a cut-down Sergey Ivanov program for sumo pullers. I don't think it would work very well doing conventional. Most of it is supposed to be done with suit bottoms and a belt (except the deficit work, that I think is belt-only), but I don't use a DL suit.

Currently I just do the Wednesday workout weekly, alternating between rack pulls and pulls to the knee every week. The volume didn't bother me so much, I just wanted to train no more than 3 times a week to free up time for other activities, and I squat the other two days (I never do both in the same workout, but I usually do GMs with squats). I dropped pulling off of boards since I don't have any problems with starting strength right now.

Jeff Roark
05-05-2008, 07:21 PM
I have recently had good results from doing heavy deadlifts every other week and weekly. Weekly seemed to have worked on my nerves quite a bit. I'm now going to move into a 3 day per week Upper/Lower split and plan to really pull heavy from the floor or deficit on the weeks that I only have one lower body session. On the weeks where there are two lower sessions I am going to do high rep stiff leg deadlifts on one of the days. I'd really like to work snatch grip deadlifts into the mix but I don't need to focus on too many things. I have a goal of making a raw Elite total this year in the SPF@181lbs so I gotta use the things that give the results.

Big o Boy
05-05-2008, 07:51 PM
when i wasn't injured and was gaining the most from my training on the deadlift, I worked heavy floor/rack pulls alternating each week. I may throw a reverse band day in there too (my top end sucks). I believe I was mainly gaining from beginners luck, but heavy and often helped me out.

PriestCometh
05-07-2008, 01:35 PM
4 days