Deadlift specialist Programing
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| DoubleD |  | Deadlift specialist Programing | 01-06-2014 @ 00:35 |
 Im Daniel and I will be heard, eventually. Member 5359, 234 posts SQ 210, BP 115, DL 260585.0 kgs @ 105kgs UnEq | Hi After my PL meet I want to put my most efforts on my strongest lift, the lift with the highest potential in me, the lift that most fascinates me. Of course I'm speaking about the DEADLIFT  I have been doing a little bit of research and this is what I have found about training as a "deadlift specialist" : • you still better with deadlifting "only" once a week • you should be doing Dynamic Effort squats (with a box of course) • On the upper Body days you should do a lot of Upper Back Volume (but don't do a ridiculous amount of volume...) • eat like a animal  So I was thinking about something like this..... Sunday: Ed Coan Deadlift Routine Monday: Ed Coan Heavy Bench Day Reverse Grip Pulldown 5x10 Wednesday : SSB Box Squat 10x2 @60%-75% (included bands and chains) Glute Ham Raise and Ab wheel Thursday : Ed Coan light Bench Day + Over Head Pressing Dumbbell Row 4x15 What do you think guys ? | ||
| unit94 | | ... | 01-06-2014 @ 01:01 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | No offence but I think that is a terrible idea, at your age you shouldn't be focussing on one lift and definitely not on your strongest one, do a balanced routine with slightly more emphasis on your weakest lifts IMO. | ||
| Simeon | | ... | 01-06-2014 @ 07:07 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | unit94 said:No offence but I think that is a terrible idea, at your age you shouldn't be focussing on one lift and definitely not on your strongest one, do a balanced routine with slightly more emphasis on your weakest lifts IMO. this. Getting your squat up will be the best way of improving your deadlift anyway. | ||
| DoubleD | | ... | 01-06-2014 @ 07:16 |
Im Daniel and I will be heard, eventually. Member 5359, 234 posts SQ 210, BP 115, DL 260585.0 kgs @ 105kgs UnEq | Simeon said: this. Getting your squat up will be the best way of improving your deadlift anyway. I have tried to get my squat up for a long time and nothing got stronger.... I did a 10 week routine without squats or only light squats and my squat got up and my Deadlift got stronger and I gained a lof of mass.... Why shouldn't I stick with it then? Improving my self by deadlifting..... I have a great body for dead lift (long arms and legs) But it's awful for squats.... | ||
| kingham22 | | ... | 01-06-2014 @ 09:24 |
 my face was on fire Member 494, 2394 posts SQ 250, BP 150, DL 320720.0 kgs @ 150kgs UnEq | regarding your training split do what you want only you know what is good for you. however its taken me a long time to figure this out but: if I am really bad at a something I get the most benefit from getting better at it. e.g. I avoided strict press and lateral raises for years as I was so weak at them compared to what I could jerk/pushpress. I concentrated on those over one winter and my overhead went from very poor (often no repping at comps) to coming mid pack or higher at comps | ||
| DoubleD | | ... | 01-06-2014 @ 09:51 |
Im Daniel and I will be heard, eventually. Member 5359, 234 posts SQ 210, BP 115, DL 260585.0 kgs @ 105kgs UnEq | kingham22 said:regarding your training split do what you want only you know what is good for you. however its taken me a long time to figure this out but: if I am really bad at a something I get the most benefit from getting better at it. e.g. I avoided strict press and lateral raises for years as I was so weak at them compared to what I could jerk/pushpress. I concentrated on those over one winter and my overhead went from very poor (often no repping at comps) to coming mid pack or higher at comps This is why I need to do what have the most carryover for my DEADLIFT and not emphasize the squat, but using the squat as a tool to get a bigger pull. (And the best way to do this is Box squats by what I have read that will help my weak lockout) Like you used strict Press and lateral Raises to get better at comps. I will give it a shot after my meet, if it will not work I've at least learned something | ||
| LessThanLuke | | ... | 01-06-2014 @ 09:58 |
 his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | What "research" did you do? I always made the best deadlift gains doing variants 3 times a week. | ||
| DoubleD | | ... | 01-06-2014 @ 10:04 |
Im Daniel and I will be heard, eventually. Member 5359, 234 posts SQ 210, BP 115, DL 260585.0 kgs @ 105kgs UnEq | LessThanLuke said:What "research" did you do? I always made the best deadlift gains doing variants 3 times a week.  (Of course I read selectively)If you have Better sources put a link on here and I will read it | ||
| LessThanLuke | | ... | 01-06-2014 @ 10:05 |
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | DoubleD said: (Of course I read selectively)If you have Better sources put a link on here and I will read it My sources are my experiences. | ||
| ChrisMcCarthy | | ... | 01-06-2014 @ 10:06 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | I would be very leery of taking any advice that said the best way to do something for a specialist routine was only once a week. | ||
| Fazc | | ... | 01-06-2014 @ 10:08 |
 Sports an extremely muscular arse. Member 38, 6253 posts | I think you're going about this the wrong way. What have you done up to this point, to get to where you are? As Luke said, his experience is his best source. What is your experience? | ||
| milsy | | ... | 01-06-2014 @ 10:14 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | Don't take this the wrong way but your numbers don't look like that if an obvious deadlifter I have trained with 2 guys who were stand out obvious deadlifters one of them pulled 190kg at 52kg bw with a 105kg squat the other pulled 250 with a squat around 140-150 To me your numbers look more like new lifter numbers not in terms of wieght because your strong as and shifting some heavy wieghts but in terms of the ratios It all depends on the goal I suppose if you want to be a competitive powerlifter it would make sense to focus on the 2 weaker lifts to build on the total if you want to be an all out deadlift monster you will find most of the guys who went down that has a pretty big strength base before going down that route look at the like of George leeman the guy was hitting massive number in the squat in his mid teens before going down the deadlifter route Obviously this is all personal opinion and if your anything like I was you will brush it off and do your own thing anyway but trust me a couple of years down the line you will learn for yourself the things people told you a few years before What I will say is from your videos I think more time spent on the lifts would really benefit you at the moment look at your strength as a pyramid the wider the base the higher the peak get building that base now and after a year or so under your belt start tailoring into a more deadlift specific routine | ||
| DoubleD | | ... | 01-06-2014 @ 10:19 |
Im Daniel and I will be heard, eventually. Member 5359, 234 posts SQ 210, BP 115, DL 260585.0 kgs @ 105kgs UnEq | Fazc said:I think you're going about this the wrong way. What have you done up to this point, to get to where you are? As Luke said, his experience is his best source. What is your experience? My experience says that if I will Deadlift heavy and eat well I will get stronger | ||
| MrSmall | | ... | 01-06-2014 @ 10:20 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | The deadlift is more often than not the easiest to learn and progress at as a new lifter. | ||
| DoubleD | | ... | 01-06-2014 @ 10:26 |
Im Daniel and I will be heard, eventually. Member 5359, 234 posts SQ 210, BP 115, DL 260585.0 kgs @ 105kgs UnEq | milsy said:Don't take this the wrong way but your numbers don't look like that if an obvious deadlifter I have trained with 2 guys who were stand out obvious deadlifters one of them pulled 190kg at 52kg bw with a 105kg squat the other pulled 250 with a squat around 140-150 To me your numbers look more like new lifter numbers not in terms of wieght because your strong as and shifting some heavy wieghts but in terms of the ratios It all depends on the goal I suppose if you want to be a competitive powerlifter it would make sense to focus on the 2 weaker lifts to build on the total if you want to be an all out deadlift monster you will find most of the guys who went down that has a pretty big strength base before going down that route look at the like of George leeman the guy was hitting massive number in the squat in his mid teens before going down the deadlifter route Obviously this is all personal opinion and if your anything like I was you will brush it off and do your own thing anyway but trust me a couple of years down the line you will learn for yourself the things people told you a few years before What I will say is from your videos I think more time spent on the lifts would really benefit you at the moment look at your strength as a pyramid the wider the base the higher the peak get building that base now and after a year or so under your belt start tailoring into a more deadlift specific routine At my meet I had 120kg squat and 185kg DL (almost 200) Now I'm focusing on getting my squat up to 180 so it's a good enough "strength base"? It's not like I will not squat, but I will squat DE and let's say 4wks out of a meet I will try to peak a little bit on the squats. My goal is being a Deadlift monster as you said and weight 100+ kg | ||