Back/Deadlifting advice

[Blane]

You may like to start your workout with the deadlift. It is such a compound movement.

Then move into the exercises that isolate. If you want to add poundage to your deadlift, make it the priority focus of back day. Are you sumo, conventional?

Your lower back should never hurt after you pull. if it does, lower the weight and work form.

hope this helped.

For years i've always wanted a huge back. Franco Columbu, Ronnie Coleman, and Lee Haney taught me that every great bodybuilder needs massive width and thickness in their backs. My personal trainer buddy from my gym helped me with my back routine, but it still seems incomplete. I usually start off with chins or lat pulldowns. Then i will alternate or superset behind the neck lat pulldowns or wide grip chins. Then seated pully rows, and one armed dumbell rows, hypers, or t-bar rows, then deadlifts. . . .

The problem with me is i have no idea how to train the deadlift for strength.
My deadlift never seems to get stronger
Is it safe to deadlift 2x3 times a week?
i know it takes the lower back about 95 hours to fully recover
for two years i've been trying to make this lift stronger
i'm setting up a new 5x5 and wondered how i should incorporate the deadlift into the new program.

one more thing. . . .
is it better to deadlift until you fail or to keep the reps low, at like 5-7?
heres what ive been stuck at for two years
135x5
185x5
225x5
275x5
315x3

my back is my weakest link, but i have 3 years of powercleaning and squatting religously under my belt
appreciate feedback

 

[ceo]

I love deads, but I need more upper back thickness, and deads aren't giving me too much of that. I got some pretty decent erector spinae though!

 

[Scotsman]

I love deads, but I need more upper back thickness, and deads aren't giving me too much of that. I got some pretty decent erector spinae though!

Rack pulls, heavy rows, heavy high rows.

Cheers,
Scotsman

 

[1999TL]

Hijack: I seem to be losing the the arch in my back when the weight gives heavy. It seems as though i'm using more of my lower back when the weight gets up(only 275 for me). What is the problem in this? Are my legs not strong enough to push up from the floor?

I'm currently repping with only 225(a little past parallel) on squats in the 6-8 rep range. I usually do Deads for 4-6 reps.

 

[Scotsman]

Hijack: I seem to be losing the the arch in my back when the weight gives heavy. It seems as though i'm using more of my lower back when the weight gets up(only 275 for me). What is the problem in this? Are my legs not strong enough to push up from the floor?

I'm currently repping with only 225(a little past parallel) on squats in the 6-8 rep range. I usually do Deads for 4-6 reps.

If you are going to deadlift heavy especially if you pull conventional your back is going to round. This is ok as long as you maintain your air and keep tight during the pull. At the top when you lock out you should regain the arch. I can keep an arch through maybe 405 but after that I'm rounded slightly from the get go.

Cheers,
Scotsman

 

[1999TL]

If you are going to deadlift heavy especially if you pull conventional your back is going to round. This is ok as long as you maintain your air and keep tight during the pull. At the top when you lock out you should regain the arch. I can keep an arch through maybe 405 but after that I'm rounded slightly from the get go.

Cheers,
Scotsman

AHHH. Makes me feel better. I Guess I can move up i weight then. I been doing that weight b/c I've been waiting to be able to do it with and arched back.

 

[captainahole]

Personally. I like to warm up with 3 sets of barbell bent over rows.
135x12
225x10
315x6

I find it helps to warm up the back and leg muscles. Then go heavy on deads.
Like
405 x 7
495 x4
455 x 5
405 x 6 for 2 sets

usually once a month I go for max.

that usually gets a great pump and whips me out pretty good.
Then pulley rows for 3 sets and pull downs for 3 sets. I'm usually toast after that.

 

[iggy]

tomorrow's my back day captain, i might try your routine

 

[coolcolj]

get your full squats up and your deadlift will go up...

 

[ceo]

Rack pulls, heavy rows, heavy high rows.

Cheers,
Scotsman

Yep! I've switched things up a bit already, but thanks! The heavy high rows I'm hoping will hit it.