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Deadlift rut
- Thread starter TheOak84
- Start date
D
Debaser
Guest
Well, that "everybody is over-training" is not true. And this isn't DC training vs. everybody.
This should be everybody vs. volume training.
Here is a routine that oak has posted he does. It is laughable that he expects progress on the deadlift:
*Monday* Chest + tri
Flat - 15, 10, 5,3,1 OR 15, 10, 5x5 OR 3x10
Incline - 10,8, 6, 1-2
Incline DB 3x8-10
Overhead Ext – 12, 10, 8 , 6
Calf – 6x12-20
*Tuesday* Back + bi
Barbell Row – 15,10, 5x5
Dead lift – 10,8, 5x5 OR 5-3-1
Pull-ups 4xfailure OR Cable Row – 4x8-12
Barbell Curl – 12, 10, 8, 6, 6
Hammer curls - 2x15
Wrist Curl – 4x12-20
*Wednesday* Off
*Thursday* Legs
Squat – 15, 10, 8, 6 OR 5x5 OR 5-3-1
Leg Press – 4x8-10
Leg Ext – 4x12
Leg Curl – 5-6x10-12
Calf – 4-12-15
*Friday* Delts
Military Back – 15, 10, 8, 6, 6 OR 15, 10, 8, 5, 3, 1 OR 3x10
Standing OR Seated Military (front) – 3x6-10
Upright Row – 3x8-12
Skull crusher – 15, 10, 5x5
Barbell Curl – 15, 10, 5x5 (cheat)
Reverse curl – 4x8-10
----
Hmm, his labeling is not really accurate, it's more like this:
Monday-Chest, tris, shoulders, calves
Tuesday-back, legs, biceps, rear delts
Thursday-legs, calves
Friday- shoulders, bis, tris
This should be everybody vs. volume training.
Here is a routine that oak has posted he does. It is laughable that he expects progress on the deadlift:
*Monday* Chest + tri
Flat - 15, 10, 5,3,1 OR 15, 10, 5x5 OR 3x10
Incline - 10,8, 6, 1-2
Incline DB 3x8-10
Overhead Ext – 12, 10, 8 , 6
Calf – 6x12-20
*Tuesday* Back + bi
Barbell Row – 15,10, 5x5
Dead lift – 10,8, 5x5 OR 5-3-1
Pull-ups 4xfailure OR Cable Row – 4x8-12
Barbell Curl – 12, 10, 8, 6, 6
Hammer curls - 2x15
Wrist Curl – 4x12-20
*Wednesday* Off
*Thursday* Legs
Squat – 15, 10, 8, 6 OR 5x5 OR 5-3-1
Leg Press – 4x8-10
Leg Ext – 4x12
Leg Curl – 5-6x10-12
Calf – 4-12-15
*Friday* Delts
Military Back – 15, 10, 8, 6, 6 OR 15, 10, 8, 5, 3, 1 OR 3x10
Standing OR Seated Military (front) – 3x6-10
Upright Row – 3x8-12
Skull crusher – 15, 10, 5x5
Barbell Curl – 15, 10, 5x5 (cheat)
Reverse curl – 4x8-10
----
Hmm, his labeling is not really accurate, it's more like this:
Monday-Chest, tris, shoulders, calves
Tuesday-back, legs, biceps, rear delts
Thursday-legs, calves
Friday- shoulders, bis, tris
Debaser> All I have seen you do in this thread is insult Oak or put down the suggestions offered to him.
I have nothing against DC, so how about you cut the bullshit and post up a solution to Oaks problem based on the DC Program?
We all know you are a big supporter of DC. And it seems to work for you. Oak may try it someday. As well I might. But for the time being, please offer something other than "You overtrain" or "You should follow DC" for solutions to questions people ask.
It's getting really old.
BTW, the question again is "How do I get passed 405 for my deadlift?" People that follow WSB and other types of training have offered solutions. I am curious to see what DC has to offer for a problem like this.
Thank you,
Joker
I have nothing against DC, so how about you cut the bullshit and post up a solution to Oaks problem based on the DC Program?
We all know you are a big supporter of DC. And it seems to work for you. Oak may try it someday. As well I might. But for the time being, please offer something other than "You overtrain" or "You should follow DC" for solutions to questions people ask.
It's getting really old.
BTW, the question again is "How do I get passed 405 for my deadlift?" People that follow WSB and other types of training have offered solutions. I am curious to see what DC has to offer for a problem like this.
Thank you,
Joker
D
Debaser
Guest
I posted a solution:
Stop overtraining. It doesn't need to be made out any more difficult than it really is. He can NEVER expect to make continuous progress on ANY lift, because he does way too much volume.
DC would say the exact same thing.
I may as well say:
My bench is stuck at 100 lbs. I don't know why, I do 40 sets for it. Should I hit my tris harder? He's looking for the answer in the wrong place. And he needs to get his training (probably diet too) in order if he expects to make gains. And I tried to help him. That DC post was originally for him. Of course, he stuck to his volume training, and instead lots of other people have benefited from the knowledge, and making gains, while he is stuck. So excuse me if I don't have lots of symathy.
Stop overtraining. It doesn't need to be made out any more difficult than it really is. He can NEVER expect to make continuous progress on ANY lift, because he does way too much volume.
DC would say the exact same thing.
I may as well say:
My bench is stuck at 100 lbs. I don't know why, I do 40 sets for it. Should I hit my tris harder? He's looking for the answer in the wrong place. And he needs to get his training (probably diet too) in order if he expects to make gains. And I tried to help him. That DC post was originally for him. Of course, he stuck to his volume training, and instead lots of other people have benefited from the knowledge, and making gains, while he is stuck. So excuse me if I don't have lots of symathy.
BlkWS6
New member
Hey Debaser since your solution for his stuck deadlift is that he is overtraining, what do DC'ers do when they hit a plateau, and please dont even attempt to say you dont hit a plateau or DC'ers worldwide would be benching fire trucks by now. Obviously when you hit a plateau you cant lower your volume much more, or else you wouldnt even really be doing a set. So what I want to know is, what do the low volume DC people do when they hit that inevitable plateau? If I remember correctly, DC says switch the exercise and become "brutally strong on that one". If that is the case, then why not just say "Hey Oak try some rack pulls or some good mornings" instead of your generic "You're overtraining" comment you throw at everyone.
D
Debaser
Guest
Yes, he has you switch to a new exercise. I do it slightly differently, because I have fractional plates and certain training cycle beliefs, but to address your "If that is the case, then why not just say "Hey Oak try some rack pulls or some good mornings" instead of your generic "You're overtraining" comment you throw at everyone."
Because he asked about increasing his deadlift. He's not doing the DC program. The DC program is not centered around specific lifts, it's about getting stronger and stronger. When you hit a wall on one chest exercise, do a different chest exercise and get stronger on that. I'm not going to tell him that because it won't fucking matter, he'll still overtrain. If it were within the context of the DC program, I would tell him that or have some other ideas, but since he doesn't have a grasp on proper training that is pointless.
Because he asked about increasing his deadlift. He's not doing the DC program. The DC program is not centered around specific lifts, it's about getting stronger and stronger. When you hit a wall on one chest exercise, do a different chest exercise and get stronger on that. I'm not going to tell him that because it won't fucking matter, he'll still overtrain. If it were within the context of the DC program, I would tell him that or have some other ideas, but since he doesn't have a grasp on proper training that is pointless.
Debaser said:
Closer. Still, you just state "Stop overtraining". So, from that, the ony solution you can offer, DC Program wise, is to follow DC. There is no other option.
My take on that, is that DC is not very versatile. WSB and others offer multiple solutions based on the trainees current problem.
Does that coincide with what you are saying? If so, I think I see part of the reason many people are against DC. As well as why many people swear by it.
Personally, and I do mean personally, I would prefer a program that offers many different options and solutions to correct or solve training problems and plateau's I have or develop. Not one that has no options when I hit a plateau.
Just my take on this conversation thus far,
Joker
Deepsquat
New member
I will give several answers.... In DC style I would say : do 2-3 warm up sets...go to (at your strength level) around 315LBS ...do your max # of reps...I am thinking you will get 10-12..thats it..no Rest Pause...no negatives ...just do 1 all out set and stop....your next back workout ...don't deadlift! Do something else for back thickness...cable rows, dumbell rows, bent over rows, t bar ..... choose 1 exercise..and do one all out set...8-12 reps ..pr is for 2-3 more sets...and stop!
In a more normal routine I would still say you are massively overtraining! Drop your set volume to 2-3 working sets of 6-10 reps...and then do 1 more back exercise, for 2-3 sets ...and then stop working back....move on..Most world class deadlifters only deadlift every 10-14 days...not twice a week
In a more normal routine I would still say you are massively overtraining! Drop your set volume to 2-3 working sets of 6-10 reps...and then do 1 more back exercise, for 2-3 sets ...and then stop working back....move on..Most world class deadlifters only deadlift every 10-14 days...not twice a week
Deepsquat said:
That sounds similiar to what I suggested with the exception being how you decsribed your worksets vs how I described mine.
I agree with this for the most part. The only difference I do is I tend to do a more singles when deadlifting than sets of any number. (The exception being my light warmups.) The sets of 3 or 5 are variations I use from time to time.
I definately agree with you on not deadlifting every week. I said the exact same thing up above in a previous post. ( I had to learn this the hard way...
)Interesting post. Good info. Thanks.
Joker
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