The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: weak deadlift

  1. #1
    BIG FOR LIFE jeff52069's Avatar
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    weak deadlift

    I max 375 on bench but only max 350 maybe 375 on DL.Ijust started DL 6 months ago always was a bench & arm guy till I joined WBB,now Im well rounded.How can I get my DL up or is it going to take time.
    BIG FOR LIFE

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  3. #2
    Senior Member Jorge Sanchez's Avatar
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    You'll just have to work your way up.

    What does your current routine look like?

  4. #3
    BIG FOR LIFE jeff52069's Avatar
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    BGB 1

    Day 1: Horizontal push pull, calves, and abs
    Thickness-Back:
    Rack pulls 5x5 (direct, hard, strength range)
    "Bent-over rows 3x8 (hypertrophy range)
    "
    Chest:
    Flat bench 5x5
    Incline dumbbell press 3x8
    Calves:
    (soleus) 3x12-20 seated calf raises. Pause at the bottom
    Abs:
    3 sets of 8-12, weighted

    Day 2: Quad dominant, hamstring accessory. Biceps.
    Quads:
    Full squats 5x5
    Leg curls 3x8
    Hamstrings:
    Leg curls or high foot placement leg press 3-4 sets of 12-20
    Biceps:
    barbell curls 5x5
    Hammer curls 3x8-12
    Day 3: Vertical push-pull, calves, abs
    Width-Back:
    Lat pull downs 5x5
    Hammer high rows 3x8
    Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway 3x10)
    Arnold Press or Military Press 5x5
    Standing side laterals 3x8
    Calves:
    (gastrocs) standing or donkey calf raises, 3x8-10
    Abs:
    3 sets of 8-12, weighted

    Day 4: Hamstring dominant, quad accessory. Triceps.
    Hamstrings/glutes:
    Romanian Deadlifts 5x5
    Good mornings or high foot placement leg press 3x8
    Quads:
    Leg crls 3x 12-20
    Triceps:
    Skullcrushers 5x5
    Cable pressdowns 3x8-12
    BIG FOR LIFE

  5. #4
    Senior Member McVein's Avatar
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    Do you pull Conventional or Sumo?
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  6. #5
    GFH Lones Green's Avatar
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    you just gotta work at it man. i used to not do DL's all the way through high school, and its definetely taking its toll on me now. try elevated deadlifts, different stances and grips, goodmornings, pull througs, and reverse hypers just to name a few.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #6
    Senior Member BFGUITAR's Avatar
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    Wow nice bench!

    Deads take time... Ive been deadlifting for 1.5 years and only hit 340 (I was a skinny fat kid when I started).

    My bench is about 215, I would be happy if my bench was higher than my deads
    Because I know for that to happen I need to be one strong mofo.

  8. #7
    Read the Stickies! whiteman90909's Avatar
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    If your bench is that high, I think that your DL will catch up at a decent pace. Just keep training it with BGB and you'll be set.

  9. #8
    Bigger, Faster, Stronger
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    What is the best way to position your hands during a dead lift?
    A Partington

    6'3'' 209. Waist 34" Age:19

  10. #9
    Senior Member deeder's Avatar
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    Quote Originally Posted by awp326 View Post
    What is the best way to position your hands during a dead lift?
    For conventional deadlifts as narrow as you can without your hands hitting your legs. For sumo, whatever is comfortable I guess... I would still say as narrow as possible.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  11. #10
    T.J.W. nhlfan's Avatar
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    definitely narrow. you want your arms as "long" as possible so you don't have to bend down as far.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  12. #11
    Banned
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    Quote Originally Posted by nhlfan View Post
    definitely narrow. you want your arms as "long" as possible so you don't have to bend down as far.
    usually yeh, but it does depend on the person - im strongest deadlifting with a wide grip (almost snatch width), simply because i can get my shoulders behind the bar (my arms are too short for my legs) >short arms often = strong bench an weak deadlift so this could be the case

  13. #12
    cakin Cirino83's Avatar
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    Quote Originally Posted by jeff52069 View Post
    I max 375 on bench but only max 350 maybe 375 on DL.Ijust started DL 6 months ago always was a bench & arm guy till I joined WBB,now Im well rounded.How can I get my DL up or is it going to take time.
    It will take some time. You've been benching for a while to get big numbers, and only DLing for 6 months. Give it time and it will increase. That's not bad at all for only 6 months btw.

  14. #13
    Senior Member deeder's Avatar
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    Quote Originally Posted by 2PACMAN2 View Post
    usually yeh, but it does depend on the person - im strongest deadlifting with a wide grip (almost snatch width), simply because i can get my shoulders behind the bar (my arms are too short for my legs) >short arms often = strong bench an weak deadlift so this could be the case
    No you're not... You just need to learn to setup properly. I guarantee you'll pull more with a narrower grip.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  15. #14
    Bike/Weight Lifting Junkie
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    Your like my buddy. He has been lifting for a while and started deadlifting seriously because I started doing them. That was about 5 months ago.

    My buddy 5'8" 155lbs
    Bench - 300
    Dead - 335

    Me 5'8" 174lbs
    Bench 225
    Dead - 415

    I seriously think its body type. He is stronger than me in everything else except for deadlift. Now that I think about it, he does have short arms.
    Last edited by yamirider; 12-06-2007 at 02:53 PM.
    Age:19
    Height: 5'9"
    Weight: 195
    Bench 240x8
    Squat 285x8

  16. #15
    still dislikes Art Atwood Hatred's Avatar
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    Lotta long winded replies for a simple answer.

    If you want to get stronger on deadlift work on your deadlift and eat.
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
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