deadlift

[buzz]

hi lads some strong boys here.lads i need to get my deadlift up,might have comp in few months and want to peak for it,its my favourite exercise,and do alot better on it when im tired for some reason ,im a useless morning lifter.anyway i need a program maybe off someone like chris as he is pretty good,like when to max out reps etc any help be gratfull

[barry mcgalie]

yes mate, ur spoilt 4 choice when u want advice from top deadlifters - uve chris, del, and of course andy. there are many more. i, myself am just a beginner but my deadlift (with the help from my training partner ricky mullan, a 320kg deadlifter) has improved by 35kg in the last 6 months training with ricky.

we work on 5 week cycles. start with paused box squatting (1 or 2 sets of 5). use a wide stance and really explode off the box.

next do platform deads (alternate grips each set) 2 sets of 5 - no bouncing!

then it's dimel deads with a wide grip (bench grip) - from just below knee to full lockout, concentrating on thrusting hips forward. double overhand grip. this works my weak area from below knee to lockout. straps

then shrugs followed by chins (2 to 3 sets each). go for a 5 kg increase each cycle for each exercise at least. on week5 try for a new suited max. this works for me. if u need to work on your speed then add in speed deads 3 x 3 reps with 50% of your 1 rm.

do this weekly. it works for me but u may be different. to improve u must work ur weak areas. always push urself! good luck

[chris jenkins]

What I usualy do is somthing like this:

monday:

/ 10 sets of 2 reps(fast)

warm up- 20kg bar-10 reps / 60kgs 5 reps /



workout 1 / max weight for 2 reps increase by 2.5kgs every week pb each week (drug free athlete) 5kgs-10kgs(enhanced)

SET 1...... 100kgs for 2 / 140kgs for 2 / 180kgs for 2 / 220kgs for 2 reps / 265kgs for 2 reps/ 305kgs for 2 reps or whatever my max weight is on that week / 225 for 2 reps / 185kgs for 2 reps




workout 2 / max weight for 5 reps increase by 2.5kgs every week pb each week (drug free athlete) 5kgs-10kgs(enhanced)

max weight for 5 reps same workout as above drop the weight on every set by twenty kgs and every set 5 reps





workout 3 / max weight for single same principal as above, increase by 2.5kgs every week pb each week (drug free athlete) 5kgs-10kgs(enhanced) singles on every set after warm up

after each squat session I alt between good mornings and stiff legged deadlifts...

after deadlift session dumbell rows or rack lockouts from below the knee off pins.

[buzz]

thanks mate but you have me bit confused like do you max every week or do you do it 3 times a week,also how good are good mornings,u have great deadlift saw the video its hard enough to do one but reps on a heavy heavy weight

[buzz]

what is a respectable deadlift for a natural guy.i dont think im too bad but it mad how you see some big guys struggle with deadlifting for some reason

[Ben "tricky" Burgess]

what is a respectable deadlift for a natural guy.i dont think im too bad but it mad how you see some big guys struggle with deadlifting for some reason
depends what you weigh mate

[buzz]

im bout 15 stone not training deadlift 2 long though

[jamwithtupac]

What I usualy do is somthing like this:

monday:

/ 10 sets of 2 reps(fast)

warm up- 20kg bar-10 reps / 60kgs 5 reps /



workout 1 / max weight for 2 reps increase by 2.5kgs every week pb each week (drug free athlete) 5kgs-10kgs(enhanced)

SET 1...... 100kgs for 2 / 140kgs for 2 / 180kgs for 2 / 220kgs for 2 reps / 265kgs for 2 reps/ 305kgs for 2 reps or whatever my max weight is on that week / 225 for 2 reps / 185kgs for 2 reps




workout 2 / max weight for 5 reps increase by 2.5kgs every week pb each week (drug free athlete) 5kgs-10kgs(enhanced)

max weight for 5 reps same workout as above drop the weight on every set by twenty kgs and every set 5 reps





workout 3 / max weight for single same principal as above, increase by 2.5kgs every week pb each week (drug free athlete) 5kgs-10kgs(enhanced) singles on every set after warm up

after each squat session I alt between good mornings and stiff legged deadlifts...

after deadlift session dumbell rows or rack lockouts from below the knee off pins.


still is good info, i also train my deadlifts this way, 5 rep max increase by 2.5kg a week, i just like to keep things simple

[NCPowerlifter]

I always thought a double body weight deadlift to be decent..as in better than average man. So for you 190-200kg would be good raw and natural. I would say as an assisted lifter something around 250+ would be good and 300kg exceptional.
Obviously Chris J is an exceptional deadlifter...