deadlift

**bigz1017** · 08-30-2010, 09:14 AM

quick question, i need to start doing rack pulls and deadlifting off a box. i was thinking for 6 weeks i could do:

deadlifts 5x5
rack pulls 5x2

next 6 weeks i could do:

deadlifts 5x5
deadlift off a box 3x6

is this a strategic way of doing rack pulls and dl off a box, or is this just gonna leave me in the same place

**Nooomoto** · 08-30-2010, 09:42 AM

What percentages are you doing these exercises at?

**Maverick_J8** · 08-30-2010, 09:48 AM

Originally Posted by bigz1017

quick question, i need to start doing rack pulls and deadlifting off a box. i was thinking for 6 weeks i could do:

deadlifts 5x5
rack pulls 5x2

next 6 weeks i could do:

deadlifts 5x5
deadlift off a box 3x6

is this a strategic way of doing rack pulls and dl off a box, or is this just gonna leave me in the same place

I would switch each week, i.e. Week 1 Deadlifts 5x5 followed by Rack pulls, then week 2 rack pulls first, then deadlifts.

**qal92** · 08-30-2010, 01:00 PM

you ever thought about deficit deads, or is that what you mean by off a box

**bigz1017** · 08-30-2010, 05:28 PM

nomoto; im doing the dl at about 60-100% and not sure about others

maverick; good stuff i think i might give that a try

qal; yeh bro i meant deficit deads

**Nooomoto** · 08-31-2010, 11:30 AM

Originally Posted by bigz1017

nomoto; im doing the dl at about 60-100% and not sure about others

maverick; good stuff i think i might give that a try

qal; yeh bro i meant deficit deads

I would keep your working sets between 60% and 85%. Do not go 100% until you're ready to test your 1RM.

**BgMc31** · 08-31-2010, 12:53 PM

Originally Posted by Maverick_J8

I would switch each week, i.e. Week 1 Deadlifts 5x5 followed by Rack pulls, then week 2 rack pulls first, then deadlifts.

This is similar to what I do. I only do regular deads once a month.

**bigz1017** · 08-31-2010, 05:24 PM

Originally Posted by Nooomoto

I would keep your working sets between 60% and 85%. Do not go 100% until you're ready to test your 1RM.

yeah i typicaly go from 5,3,3,2,1 , the only time i do one and two rep is when i increase the weight, and i only increase weight once i can do it all in 3 reps so only sets with reps of 5 and 3 no lower. maybe its hard to understand but it is been working pretty good.