Deadlift meet

**hauss man** · 09-13-2006, 10:12 PM

I will be competing in a deadlifting meet in november

All previous meets were conventional bench dead and squat

If training for a deadlift only meet should I cut out squats? How should I alter my split? If at all

any suggestions are appreciated

spit- mon/back, traps

wed/chest, triceps, shoulders

fri/legs, biceps

***Doc.Sust*** · 09-14-2006, 08:39 AM

dont cut out the squats but dont train them heavy i would stick around 65% for reps of 5, how to split it is up to you. i would squat and do leg auxillaries on mondays and do deads on friday with deadlift asssistance

**suns** · 09-14-2006, 08:40 PM

cut out squat,,, words that should never be repeated. Deads and squats are the cornerstone of strength,,,,In comparision the bench is a token lift.
Personally the more i squat the more i can dead and visa versa.
although i do find it hard to balance between them overtraining can occur easily

***Doc.Sust*** · 09-15-2006, 08:17 AM

you may consider doing partial squats for sometime. i find this is good way to still squat,maintain squat strength, add more strength to the dead, and not tax the CNS to much or overtrain. i onlyuse this method if i am training for a deadlift only meet, i wouldnt use this for 3 lift training

**suns** · 09-15-2006, 09:51 AM

That sound like good advice, maybe from a high box just for depth ,,not to rock back on. I have actually never sat back on a box i just use it for depth training to keep consisitent,,, i don't know what you think but sitting back with like 500,600 or more pounds doesn't sound like a good time to me.

***Doc.Sust*** · 09-15-2006, 03:24 PM

i never sit back with the weight, i just pause a second and than right back up

**Velkar182** · 09-15-2006, 03:26 PM

Kill your hamstrings! This a good time to smack your DL up a big chunk of pounds. Take advantage of all the movements to progress the DL. Remember the importance of power cleans, hyper extentions and DE DL w/ bands to increase your acceleration. Glute/ham raises, pull throughs, hamstring curl and SL DL for hams. If you are sumo style deadlifter, it is important to train Conv DL also. Work on the DL down low with Zercher DL and DL from blocks. Work on the top of the lift with Rack lockouts and chains. If you are a sumo DLer try heavy legpress lockouts. Do partial squats to also help with driving power. Keep in mind the importance of Power Srugs and all of the other assistance work. There are lots of stuff to implement, even RDL, so have a concise plan before going. And above all... ABS! ABS! ABS! ABS! ABS! ABS! Have fun.

**hauss man** · 09-15-2006, 05:28 PM

what are de dl ?

**Velkar182** · 09-16-2006, 07:09 PM

DE DL? Dynamic effort. Speed deadlifts done with 45-70% of your max for speed. Using bands on the DL for speed is great also. One thing I have done lately is jumping off higher and higher plyo blocks with weights in my hands. Kills the CNS though. Use them wisely (sparingly) and thou shalt be a great deadlifter. LOL. I added 45 pounds to my deadlift after using such plyos for 4 weeks.