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Thread: Deadlifting

  1. #1
    Squat junkie Painzer's Avatar
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    Deadlifting

    I know that deadlifting is one of the better lifts you can do, so I'd like to incorporate it into my routine.

    My questions is, which day should I put it into?

    I currently do:

    Day 1: Chest and Tris
    Day 2: Bis and Back
    Day 3: Shoulders and abs
    Day 4: Legs


    Which day should I deadlift?

  2. #2
    Senior Member berfles's Avatar
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    Day 2.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  3. #3
    Strongman Tom Mutaffis's Avatar
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    I always deadlift on my lower body days. As long as you are taking 1-2 days rest between repeating the training cycle then your back will have plenty of recovery time. If you are looking to focus on deadlifts and squats then I would swap day 2 and day 4 in the split.
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    looking good

  5. #5
    The Flyfisher rbtrout's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    I always deadlift on my lower body days. As long as you are taking 1-2 days rest between repeating the training cycle then your back will have plenty of recovery time. If you are looking to focus on deadlifts and squats then I would swap day 2 and day 4 in the split.
    Exactly my thoughts, Tom. This is what I would do, as well.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  6. #6
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    Quote Originally Posted by Painzer View Post
    Day 1: Chest and Tris
    Day 2: Bis and Back
    Day 3: Shoulders and abs
    Day 4: Legs

    Which day should I deadlift?
    IMHO, that's why you should focus on movements not body parts.

    But if you're married to this routine, I'd say do them on day 4. Day 2 would be another option, it may not be bad to alternate between day 2 and day 4 depending on how your rest days are spread between your workout days. I only deadlift every other week, I alternate max effort deads/squats/concentric goodmornings ( ie squats, deads, squats, concentric GM, squats, deads,...).
    Last edited by BigTallOx; 10-27-2008 at 11:14 AM.

  7. #7
    Senior Member Daone's Avatar
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    I always do deadlifts on back day. I don't see how can some people do deads and squats on the same day. IMO there is no way you can give 100% effort on both of these movements if you incorporate them on the same day, one of them will ultimately suffer.

    And NO I am NOT talking about SLDL that is a WHOLE other story.

  8. #8
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    yea day 2 looks good. as for me i normally DL 295 5x5. i could barley do 3 sets on friday. it was really hot in the gym and sweaty and i recently got gloves to help my grip on DL's but it didnt help for **** and i just felt awful doing them. And i was SO pissed afterwards. anyone got a clue as to what that may have been?

  9. #9
    The Flyfisher rbtrout's Avatar
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    The gloves. Gloves won't help with your grip, only protect your hands from caluses. If it was hot and sweaty in the gym, there was alot of moisture in the air causing your grip to slip. I dry my hands frequently during deads.
    Give chalk a chance.


    49 years old

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    700 deadlift
    325 bench

  10. #10
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    dry hand just with paper towels or what?

  11. #11
    The Flyfisher rbtrout's Avatar
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    I usually carry 2 hand towels with me to the gym and just use one of those.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  12. #12
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by PFM8241988 View Post
    dry hand just with paper towels or what?
    Or you can just find any machine with a rubberized grip (basically every piece of commercial selectorized equipment) and crank your hand on the grip like you are throttling a motorcycle - this will dry your hand and also give you a little better grip to your palms for the next set.

    Gloves are generally not very effective when it comes to a lagging grip because they have padded palms. Straps are a much better alternative especially if you are focusing on bodybuilding training www.prowriststraps.com has some great choices from $5 pair that will hold up great and are good to 500 lbs to $25 customized straps with skulls and flames that are rated to 1,000+ lbs,
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

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  13. #13
    Squat junkie Painzer's Avatar
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    Great! Thanks for the advice fellas. I'll probably start dead lifting this week.

  14. #14
    Senior Member OGROK's Avatar
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    Day 1: Chest/Tri
    Day 2: Lower Back/Hamstrings (Deadlifts and SLDL/GM's on this day)
    Day 3: Back/Biceps
    Day 4: Quads
    Day 5: Shoulders/Traps
    Day 6: Arms

    Don't listen to anyone who tells you not to follow a bodypart split, they have spent too much time reading crappy T-Nation articles and stuff by Strength coaches who don't know jack **** about bodybuilding. Almost all successful bodybuilders use some kind of bodypart split training. The people who don't make progress are the guys following guru crap written by people like Rippetoe and all these ****s who don't even believe in bodybuilding.

    Compound movements are not the end-all for bodybuilding. For example, if you want big arms you actually have to train your arms (GASP). Your arms are rather small parts so they recover much faster than the larger muscles and can be trained twice a week. Isolation trains the muscle harder, compound movements train more total muscle and builds strength more rapidly, so use both.
    Last edited by OGROK; 10-27-2008 at 02:54 PM.

  15. #15
    Senior Member Daone's Avatar
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    Quote Originally Posted by OGROK View Post
    Day 1: Chest/Tri
    Day 2: Lower Back/Hamstrings (Deadlifts and SLDL/GM's on this day)
    Day 3: Back/Biceps
    Day 4: Quads
    Day 5: Shoulders/Traps
    Day 6: Arms

    Don't listen to anyone who tells you not to follow a bodypart split, they have spent too much time reading crappy T-Nation articles and stuff by Strength coaches who don't know jack **** about bodybuilding. Almost all successful bodybuilders use some kind of bodypart split training. The people who don't make progress are the guys following guru crap written by people like Rippetoe and all these ****s who don't even believe in bodybuilding.

    Compound movements are not the end-all for bodybuilding. For example, if you want big arms you actually have to train your arms (GASP). Your arms are rather small parts so they recover much faster than the larger muscles and can be trained twice a week. Isolation trains the muscle harder, compound movements train more total muscle and builds strength more rapidly, so use both.
    I like this split, I might just start doing it after I finish my split.

    I am currently doing this split:

    Mondays
    Quads and Shoulders

    Tuesday
    Chest and Tri's

    Wednesday
    Off

    Thursday
    Back

    Friday
    Biceps, Hams and Calves

  16. #16
    Resolute -JM-'s Avatar
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    Quote Originally Posted by OGROK View Post
    Day 1: Chest/Tri
    Day 2: Lower Back/Hamstrings (Deadlifts and SLDL/GM's on this day)
    Day 3: Back/Biceps
    Day 4: Quads
    Day 5: Shoulders/Traps
    Day 6: Arms

    Don't listen to anyone who tells you not to follow a bodypart split, they have spent too much time reading crappy T-Nation articles and stuff by Strength coaches who don't know jack **** about bodybuilding. Almost all successful bodybuilders use some kind of bodypart split training. The people who don't make progress are the guys following guru crap written by people like Rippetoe and all these ****s who don't even believe in bodybuilding.

    Compound movements are not the end-all for bodybuilding. For example, if you want big arms you actually have to train your arms (GASP). Your arms are rather small parts so they recover much faster than the larger muscles and can be trained twice a week. Isolation trains the muscle harder, compound movements train more total muscle and builds strength more rapidly, so use both.
    Ogrok, I can just imagine your face turning red and smoke flying out of your ears everytime you post.

    Painzer asked where he could slot DLs into his routine. You have now suggested he add two additional workout days.
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  17. #17
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    Quote Originally Posted by OGROK View Post
    Compound movements are not the end-all for bodybuilding. For example, if you want big arms you actually have to train your arms (GASP).
    Just curious, have you ever tried a compound exercise only workout routine? I haven't done a curl in 3 months and my arms have grown almost 2".
    Last edited by BigTallOx; 10-27-2008 at 03:59 PM.

  18. #18
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Daone View Post
    I always do deadlifts on back day. I don't see how can some people do deads and squats on the same day. IMO there is no way you can give 100% effort on both of these movements if you incorporate them on the same day, one of them will ultimately suffer.

    And NO I am NOT talking about SLDL that is a WHOLE other story.

    Why are deadlifts and SLDL a "WHOLE other story"? I think you can successfully train both movements together(Squat and Deadlift).
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  19. #19
    SchModerator ZenMonkey's Avatar
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    Last edited by ZenMonkey; 10-27-2008 at 05:32 PM.
    Sarvamangalam!

  20. #20
    Senior Member Daone's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Why are deadlifts and SLDL a "WHOLE other story"? I think you can successfully train both movements together(Squat and Deadlift).
    LOL just a debate I had on this issue SLDL and traditional deadlifts.

    I just notice that this site is geared more toward powerlifting.

  21. #21
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by Daone View Post
    LOL just a debate I had on this issue SLDL and traditional deadlifts.

    I just notice that this site is geared more toward powerlifting.
    What is the nature of the debate?
    Sarvamangalam!

  22. #22
    Senior Member Daone's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    What is the nature of the debate?
    If the two were the same.

  23. #23
    SchModerator ZenMonkey's Avatar
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    Oh. A debate about fact. haha. I love SLDL... they nail my hams like no other
    Sarvamangalam!

  24. #24
    Squat junkie Painzer's Avatar
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    Could I do this workout without day 6?

    Day 1: Chest/Tri
    Day 2: Lower Back/Hamstrings (Deadlifts and SLDL/GM's on this day)
    Day 3: Back/Biceps
    Day 4: Quads
    Day 5: Shoulders/Traps
    Day 6: Arms

  25. #25
    Senior Member Daone's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Oh. A debate about fact. haha. I love SLDL... they nail my hams like no other
    LOL yup they are really good for Hams and the lower back.

    I was stating they were two different exercises the the other guy was saying they were the same. I might as well been talking to a wall.

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