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Dead lift in westside routine???
- Thread starter Zeus79
- Start date
Cubanito17
New member
On my ME day If I'm deadlifting that week i'll do 5 sets of 5 of 70%of 1RM. Then on my dynamic days I do both SP squat 8 sets of 2 60% and dynamic deadlifts 8 sets of 1 60%. Now the %'s I change every week for a 4 week differential. 60%,63%,67%,70%.
I'm pretty sure that most westside lifters don't directly train the deadlift movement. It is maybe thrown in 1 or 2 out of 10 ME days and then it is usually some kind of pin pull or standing on a box dead. I occasionally throw in some speed deads after a good speed squat day but rarely.
Adam MacKinnon
New member
6 weeks out from a meet i do 6 singles with 55% of my max with 10-15 seconds rest between reps. I found this helped me alot by letting me work on form and speed off the bottom.
I do these after speed squats
I do these after speed squats
endpoint
New member
On max effort day you can do many different dead lifts. including:
pulls from pins in a power rack.
pulls off two inch mats (in my case bricks) where you end up starting 2 inchs bellow normal.
ultra wide stance dead lifts (for hips).
and a few different ones
treat it like a normal max effort, build up to a single or all out triple
the box squat and good morning are good for your dead lift anyway.
on speed day the assistance exercises can be sorts of dead lifts......like stiff leg for the hammies or ultra wide for the hips
here is a list of max effort deadlift exercises prescribed by westside:
http://www.elitefts.com/documents/max_effort_deadlift.htm
pulls from pins in a power rack.
pulls off two inch mats (in my case bricks) where you end up starting 2 inchs bellow normal.
ultra wide stance dead lifts (for hips).
and a few different ones
treat it like a normal max effort, build up to a single or all out triple
the box squat and good morning are good for your dead lift anyway.
on speed day the assistance exercises can be sorts of dead lifts......like stiff leg for the hammies or ultra wide for the hips
here is a list of max effort deadlift exercises prescribed by westside:
http://www.elitefts.com/documents/max_effort_deadlift.htm
Deads and Westside
You can use them for Max Squat days. If you want to do them on Dyn Day then you should do them at 60-70% for 5-7 singles with less than a minutes rest, 30-45 seconds would be better. This is mostly done to get form down. It works pretty well. I usually wave mine up over three weeks then skip them the fourth week then start over again. You really shouldn't do reps on deads, as you get no eccentric phase they really don't help. And if you go heavy your form will start to suck after a few reps. Trust me, I used to do 5x5 every week on deads and ended up herniating a disk in my back.
You can use them for Max Squat days. If you want to do them on Dyn Day then you should do them at 60-70% for 5-7 singles with less than a minutes rest, 30-45 seconds would be better. This is mostly done to get form down. It works pretty well. I usually wave mine up over three weeks then skip them the fourth week then start over again. You really shouldn't do reps on deads, as you get no eccentric phase they really don't help. And if you go heavy your form will start to suck after a few reps. Trust me, I used to do 5x5 every week on deads and ended up herniating a disk in my back.
GRIMMER said:
Precisely.....just dont forget about Reverse Band Deadlifts. The problem with Rack Pulls is that you are pulling from a position that you are NEVER in during an actual lift. The Reverse Band Deadlift is a more natural movement...and more effectively mimics an actual deadlift
