Deadlift..help

[enrage]

i really want to improve my deadlift and would like some help from some of you on this board. I want a new training program that revolves around the deadlift so i can eventually get the poundage up. Right now i struggle to pull up 415 for barely one. It seems like i have trouble locking out at the top.any help or direction on this would be most appreciated.

Some side info: I favor doing my deads sumo style.

 

[cheesePuss]

I don't know if this will help you but it has helped me alot. I used to be real weak in lock outs for deads....but I started to incorporate rack pulls after my deadlift work out. I set the pins on the rack about 2 inches below my knee caps.....I load the bar with about 50 to 100 pounds more than my max deadlift.....get out the straps...and hit it for triples for like 3 sets. Focus on shooting your hips forward for the lock outs. You should notice better lockouts on deads in about 2 to 3 weeks. I only train deads once a week.

here is my dead lift work out

Deads

6x135
5x225
3x315
2x405
1x455
1x495
3x445

rack pulls

3x545
3x565
3x575

good luck and don't give up on deads. I also do hypers on a seperate day of the week and sometimes good mornings

 

[Imnotdutch]

Just out of interest, do you also do specific back work after deads and RP's? Or do you rely on the deads and RP's to work your back on their own? ? I usually do some form of row and pullovers. I'm not sure that they are particularly helpful when it comes to deadlifting.....but I know more back helps my bench.

I don't know if this will help you but it has helped me alot. I used to be real weak in lock outs for deads....but I started to incorporate rack pulls after my deadlift work out. I set the pins on the rack about 2 inches below my knee caps.....I load the bar with about 50 to 100 pounds more than my max deadlift.....get out the straps...and hit it for triples for like 3 sets. Focus on shooting your hips forward for the lock outs. You should notice better lockouts on deads in about 2 to 3 weeks. I only train deads once a week.

here is my dead lift work out

Deads

6x135
5x225
3x315
2x405
1x455
1x495
3x445

rack pulls

3x545
3x565
3x575

good luck and don't give up on deads. I also do hypers on a seperate day of the week and sometimes good mornings

 

[cheesePuss]

After I do that workout I hit back with the following:

one arm rows 3 sets 4-6 reps w/ straps

pull downs same sets reps

v grip cable rows same sets reps

I rest about 5 minutes after deads and RP's before back stuff

I try to encorporate bodybuilding with powerlifting...cause besides being strong I also want a nice big lean muscular physique.....that's just for me though

 

[~HOUNDOG~]

good info

 

[teslet]

Hello Bros,

And why do rack pulls work?

you activate more motor units by lifting heavier weights and then build up your muscle to handle that weight so when you use the lighter weight on your lock out with regular deads it should be no problem for your muscles to allow you to lock out with the lighter weights.

I will say that doing partial rep bench presses or partial rep squats with heavier weights will also help you lock out!

For example; I read Clay Brandenburg was 2 inches from lock out with 800 lb on bench press; had he incorporated partial reps (1/4 to 1/2 reps) into his routine with like 50 lb heavier (or more) he would have probably locked out with that weight without difficulty.

I have always looked down on people in the gym who did partial reps, but when I did more research I found out that ROM is not as important as I thought for building muscles and power and I have changed my views and added them into some of my lifting methods along with static contractions.

 

[sysopt]

My deadlift went up 30 pounds and 3 reps over the past month. All I did was arched back stiff leg deadlifts and deep deep leg presses. The leg presses really cooked my glutes, and the sldl works the hams well. Just my experience.

 

[b fold the truth]

teslet: hmmm...Big Clay. Well...another way to look at that...had he had better speed throughout the movement...he would have been able to push through the sticking point.

I am not a big fan of partials...if you are going to do partials...do board presses or partial pulls.

B True

 

[teslet]

You are right about the speed but what could have helped him develop that:

If he would have been able to develop more force, he would have put it up, since the total force generated by a muscle depends on the numbers of active fibers and activity level in each fiber...what causes activation of the fibers is lifting a weight (lifting weights stimulates the motor units which in effect stimulate the muscle fibers, etc) take lifting a book for example-very little active fibers (compared to): lifting a heavy weight-here is a demand for activation of more fibers, partial reps would have helped him in this area, IMHO.

What I meant is that at the point near lock out his motor units would have become accustomed to the lifting of heavy weights, and It would have been no problem: an example of this increase motor unit activation is: say you want to do your max on the bench--try this do 1/2 rep with 20 lbs (or more) heavier than your max, rest a minute or so now go for your max and you will be surprised how light it is!

This is because by lifting heavier weight you cause your muscles to recruit more fibers than what they usually do or are accustomed to do. Heavier weight = More motor units active. Another example: shrugs: take two dumbbells that you can 1/2 rep (and do 1-4 reps), now go and rep your regular weights used for shrugging it will be almost as light as a feather! (well not that light but really light)!

I was never a fan of partial reps either, sometimes I wanted to tell the people I saw doing them that they should be going through full ROM, but had I said that I would have told them something I was not absolutley sure of. I hope this all makes sense. Another thing I found out from Physiology is that a contracted muscle is in its most vulnerable position when it is streched (or in full range of motion) that is why sometimes pec tears occur from heavy bench pressing or using range of motion on heavy DB flyes (the more you strech, more dangerous-that is why it is not wise to go down all the way or too heavy.)

Don't get me wrong, I still do lifts which involve ROM but also have included partials

 

[I'D RATHER BE DEADLIFTING]

Sysopt- I also feel that heavy arched back sldl's have helped my dead recently. So have box squats and pull throughs.