Rip my deadlift workout apart (want to get better at strongman)

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Funky_monkey		Rip my deadlift workout apart (want to get better at strongman)	12-11-2012 @ 15:23
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	I want to get my deadlift off the floor up, as well as work on my grip (although my grip has never failed me, it's always nice to have it there) From the floor - 150 for 5 sets of 3, going up 10kg per week. Focus is on speed at the moment, obviously when it gets heavier it may go down to 5 doubles etc. Rack pulls - 18" each one held for 10 seconds. Focus is just on holding it at the top for grip. I use doubled powerlifting bands until failure just to make the weight in the hands harder, then take them off and carry on. Seated rows - 3 sets of 8-10. Hamstring curls 3 x 10 Pullups at the end - one set of 30 odd. I only use chalk when I feel the need to, so anything over 230ish on rack pulls. Should I throw in some biceps too just for injury prehab?

bigdave30		...	12-11-2012 @ 15:54
Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350 850.0 kgs @ 141.8kgs Eq	this is my opinion, iv had problems with deads and now they are moving in the right direction... from the floor - go up 5 kg every week instead of 10kg, dont rush it, get comfortable with the weight first.. introduce stiff legs, light 1 week and blast it the next... ditch the hamstring work (apart from stiff legs), leave them till squat day, if thats your routine.. but make sure you blast them on that day.. introduce loads of lower back work, good mornings, hypers etc.. keep a rowing movement, also add face pulls and heavy shrugs, maybe even power shrugs, biceps to finish. like i said this is my opinion, may not work for you, but i had a 180kg-200kg 1 rep max back in march, im goin for 270kg for 3 later 2day.... good luck with it.. Funky_monkey said:I want to get my deadlift off the floor up, as well as work on my grip (although my grip has never failed me, it's always nice to have it there) From the floor - 150 for 5 sets of 3, going up 10kg per week. Focus is on speed at the moment, obviously when it gets heavier it may go down to 5 doubles etc. Rack pulls - 18" each one held for 10 seconds. Focus is just on holding it at the top for grip. I use doubled powerlifting bands until failure just to make the weight in the hands harder, then take them off and carry on. Seated rows - 3 sets of 8-10. Hamstring curls 3 x 10 Pullups at the end - one set of 30 odd. I only use chalk when I feel the need to, so anything over 230ish on rack pulls. Should I throw in some biceps too just for injury prehab?

Rico		...	12-11-2012 @ 18:07
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Deficit deadlifts. Been working wonders for speed off the floor. Stand on a 20 or 25 bumper or a block of wood or whatever and do sets of 5 across. I've been using the forced entry method and basing the weight fo 5x5 from 75% of my max deficit pull.

shortandmighty		...	12-11-2012 @ 18:22
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	I would definitely add in deficits if you want to be better off the floor. Try switching the rack pulls to do 15" or 18" off blocks or plates. Bent over rows, Kroc rows and shrugs for assistance. Have a look at other routines. I'm currently doing Coan and having good results.

herman		...	13-11-2012 @ 02:52
hermit Member 3904, 988 posts	30 pullups is pretty impressive for someone with enough mass to get those lifts you have. Sorry I have nothing productive to say.

Funky_monkey		...	13-11-2012 @ 16:45
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	herman said:30 pullups is pretty impressive for someone with enough mass to get those lifts you have. Sorry I have nothing productive to say. 37 the other day My numbers are now much lower, so i'd make an educated guess at being able to do more. My raw deadlift is now about 40kg less than it was at it's best, with about 3-4% less bodyweight. I wish I went for a rep out for pullups when I was at my strongest. Surely somebody like ShaneJer could manage 50+?

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