currently cutting
Monday
Bench 8 6 4 4
Deadlift 8 6 4 4
Military 8 6 44
Weighted Dips 8 8 8
Calves, Pullups
Plate pinches
Wednesday
Squats 8 6 4 4
Bent Over Rows 8 6 4 4
Barbell Curls 8 6 4 4
Incline Dumbell Press 8 6 4 4
Pullups 8 8 8
Ab work
Friday I will do Monday's workout, and then Wednesday will become next Monday's new workout.
Example: M1 W2 F1 M2 W1 F2 etc.
I took this routine from someone else here, but I modified it a bit to match my style more. I also do HIIT 3 days of the week.thoughts?
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04-21-2007, 04:11 PM #1
is doing heavy deadlifts twice a week too much?
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04-21-2007, 04:12 PM #2
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04-21-2007, 04:25 PM #3
It depends; what you're doing looks kinda like a Rippetoe program...when I followed that, I was squatting every workout, and doing deadlift every other workout...I progressed really quickly. Naturally, people are different in what would constitute overworking, and what good rest periods are, but I'd say give it a try.
If you still want to deadlift 2x a week, try one max-effort session, and one repetition-effort session (I'm currently doing this..I'd give results, but I'm only about a week in.)
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04-21-2007, 07:36 PM #4
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04-21-2007, 07:37 PM #5
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04-21-2007, 07:39 PM #6
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04-21-2007, 07:45 PM #7
Possibly. I do them with once a week since the lower back can easily get overworked and constantly be in a state of fatigue in a program that involves squats on a separate day.
However I did deads 2x a week, 3-4 days apart, when I was starting out with them and I made solid progress. Eventually it became too demanding when the noob gains on them slowed down. Trust your instincts. No one here can tell you what is too much for you. All you wind up getting is anecdotal stuff based on what works for them.
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04-21-2007, 08:39 PM #8
i have trouble doing them once a week. my lower back has been telling me over the past year to hold off on deads, that's why i have a 12 day program that has me doing them once every 12 days. really helps with my recovery and actually makes it so i can do other deads like Romanians without worrying about having a fatigued lower back for deads
"There is a level of cowardice lower than that of the conformist: the fashionable non-conformist. "
-Ayn Rand
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04-22-2007, 06:02 AM #9
Start with light weight and focus on your form. Don't worry about the ego trip of having huge deadlift stats, just progress slowly so your body has time to adapt. 135 total (bar plus a 45 on each end) is a reasonable start.
Believe me, once you start doing deadlifts, you'll wonder how you ever lived without them!
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04-22-2007, 12:23 PM #10
what if on the weeks where i dead twice in the week,I replaced the second deadlift session with rack pulls,or weighted hyper extensions. would that be better?
spells restauruant wrong every single time CREW
can't stop picking my nose CREW
can't eat unless watching diners , drive-ins and dives CREW
toenails sharp enough to cut through adamantium CREW
leave the tap running while brushing my teeth CREW
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04-22-2007, 12:27 PM #11
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04-22-2007, 12:38 PM #12
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04-22-2007, 12:42 PM #13
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04-22-2007, 02:07 PM #14
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04-22-2007, 03:32 PM #15
- Join Date: Nov 2006
- Location: California, United States
- Age: 44
- Posts: 348
- Rep Power: 232
Exactly. Deadlifts twice a week are fine as long as you space out the days with plenty of rest. I go twice a week and go for reps one day and max effort the other day. Unless you are pulling a ****load of weight you'd be surprised at what your body can handle as long as you get the right amount of rest.
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04-22-2019, 06:18 AM #16
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04-22-2019, 12:33 PM #17S: 375 pounds x 1 - 168-pound bodyweight 5/2019
B: 300 pounds x 1 - 177-pound bodyweight 7/2019
D: 405 pounds x 1 - 168-pound bodyweight 5/2019
OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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04-22-2019, 05:17 PM #18
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04-23-2019, 01:31 PM #19
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