First of all, there is no real replacement for deadlifts.
but for the next two months I'm forced to work out the local YMCA. They have a bench press, a squat rack, several hundred pounds of weight and some DBs. This is loads better than the elliptical crowd I've found everywhere else. However they have tile floors, so this means deadlifts are out of the question. I usually do 5/3/1, so any ideas on how I should replace my deadlift day? I'm thinking front squats or high bar GM for the 5/3/1 rep range (ATG or parallel?) which some lower body/back accessories, like barbell rows, chinups, hamstring work, etc. I also have no chalk nor straps, so it looks like I'll be learning the hook grip over the next few weeks!.
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
rack pulls in the squat rack?
Best unequipped meet lifts - 120kg Open class
Training since Dec 2008.
yeah, if there is a power rack do some rack pulls. maybe you could do some romanians without putting the bar on the floor. good mornings can definitely work the deadlift muscles as well.
750/500/690 APF Elite @ 242
Bench Only - Multi Ply SPF - 600 @ 275 (251)
Bench Only - Single Ply USAPL - 501 @ 275 (255)
Bench Only - Single Ply SPF - 550 @ 259 (257)
Good mornings, hyper exten(weighted), heavy ab work, & rack pulls if possible.
Also, KB or DB swings are good for DE work!
Good luck, RC
Can you deadlift with the bar on the pins in the squat rack, and maybe stand on a box or some plates to get the right height?
Also, the hook grip won't be that effective without chalk. I suggest just picking up some regular chalk (like the kind they use in schools) from an office store or something. Or even some sidewalk chalk would do. They aren't as good as the real thing, but they will work fine.
Last edited by Notorious; 07-21-2010 at 09:08 PM.