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

Itís 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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Results 1 to 10 of 10
  1. #1
    Senior Member BFGUITAR's Avatar
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    Some deadlifting help

    I am thinking of starting a routine that can help my deadlift. I am thinking of incorporating heavy rackpulls on one day and light deficit deads on another. Have any of you tried a deadlift specific routine?

    My biggest problem is arching of my upper back, that needs the most work. Any suggestions on a routine that can help me specifically?

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  3. #2
    Senior Member deeder's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    I am thinking of starting a routine that can help my deadlift. I am thinking of incorporating heavy rackpulls on one day and light deficit deads on another. Have any of you tried a deadlift specific routine?

    My biggest problem is arching of my upper back, that needs the most work. Any suggestions on a routine that can help me specifically?
    Why not both on the same day? Go check out some Sheiko programs. He seems to like working deficit deads or deads only up to the knees then rack pulls after.
    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)

  4. #3
    Senior Member BFGUITAR's Avatar
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    Quote Originally Posted by deeder View Post
    Why not both on the same day? Go check out some Sheiko programs. He seems to like working deficit deads or deads only up to the knees then rack pulls after.
    I was thinking maybe more frequency and less volume might do the trick. I will look up sheiko, ill be back with questions.

  5. #4
    Senior Member BFGUITAR's Avatar
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    Are there any links you could hook me up with? Is it a book? A routine that can be found online?

  6. #5
    Senior Member deeder's Avatar
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    Here's a good place to start: http://www.elitefts.com/sheiko/
    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)

  7. #6
    Senior Member BFGUITAR's Avatar
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    Awesome! Number 29 it is, I will come back with more questions

  8. #7
    Wannabebig Member
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    I've done the routine stefan solvi and benedikt magnusson posted
    http://powerandbulk.com/phpBB2/viewtopic.php?t=5432
    It's really simple and it works.

  9. #8
    WannabePLer fpr's Avatar
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    The November issue of PowerliftingUSA magazine has a deadlift specialized routine in it.

  10. #9
    Senior Member BFGUITAR's Avatar
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    I am confused about sheiko number 29... I assume the first number is the number of reps and the second is sets? eg 10x3 for abs

    As well, I don't see how I get any stronger after a month... I can do all of what it says already.
    And does deadlift from boxes mean rackpulls or am I standing on a box while deadlifting?

    And deadlift untill knees? So do I just stop at the knees and go back down? Should I set up the rack so I hit the pins on the way up?
    Last edited by BFGUITAR; 12-18-2008 at 02:57 PM.

  11. #10
    Senior Member BFGUITAR's Avatar
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    Sorry for all the questions, but I don't see the gains in the routine. By the end I am lifting a bit heavier with changed up reps/sets. Like on #37 I am doing 80% of my max. 3 reps for 5 sets on the last week as my heaviest. I can do that easily right now... I think.

    Am I missing something?
    Last edited by BFGUITAR; 12-18-2008 at 03:07 PM.

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