more upper back crap-bent rows, old fashioned t-bars, weighted chins and pull ups
more front squats-deep, raw, sets of 1-5
alternate RDLS with conventional deadlifts, maybe even sumo deadlifts (once a week)
more reps on raw low box squats
hit abs like a mother ****er
what do you guys think?
|
Thread: Deadlift Plan
-
10-26-2008, 09:35 AM #1
Deadlift Plan
-
10-26-2008, 10:28 AM #2
-
10-26-2008, 12:37 PM #3
I think you need to deadlift more. I don't see the point in alternating RDLs with conventional deadlifts and sumo deadlifts. Do you pull conventional or sumo? Whichever it happens to be, do that lift every week. All that other stuff does help, but deadlifting increases your deadlift.
Meet PRs @220
Squat: 675, (8-22-2008)
Bench: 455, (8-22-2008)
Deadlift: 611, (3-29-2008)
Total: 1735, (8-22-2008)
-
10-26-2008, 01:04 PM #4
-
-
10-26-2008, 01:35 PM #5
-
10-26-2008, 01:39 PM #6
-
10-26-2008, 02:01 PM #7
Gotcha. Well, my deadlift is around where yours is, so take what I say with a grain of salt. All I can offer is what we do, and it has led to constant progression for all of our lifters. We do a sheiko-based system with lots of volume on Tuesdays, and on Fridays we do speed pulls from a deficit against bands. This has produced some impressive deadlifts, including a 165/181 lifter pulling 700 in a meet.
Meet PRs @220
Squat: 675, (8-22-2008)
Bench: 455, (8-22-2008)
Deadlift: 611, (3-29-2008)
Total: 1735, (8-22-2008)
-
10-26-2008, 02:02 PM #8
-
-
10-26-2008, 07:07 PM #9
Focus on assistance work is what boosted my deadlift a lot. It just works so much better for me than doing straight deads all the time. Same seems to go for every big lift. My clean and press moved up like a snail for years, and I did a 20lb PR after focusing on dumbbell presses for a few weeks. My current deadlift plan is basically the same as the OPs. I've seen people get good boosts in their conventional numbers after adding in sumo work. I haven't done that yet, but it is the next step.
-
10-26-2008, 07:12 PM #10
- Join Date: Jun 2006
- Location: Mercersburg, Pennsylvania, United States
- Age: 54
- Posts: 1,119
- Rep Power: 459
Front squats sound like a decent idea. I'd say where you are at requires the fine tuning. Perhaps less dead lifting and more assistance work focusing on specific weakness in your movement.
Monday Bench
Tuesday Rest
Wednesday Drink beer
Thursday Drink more beer
Friday Bench
Saturday celebrate benching by drinking beer
Sunday plan for benching
Bookmarks