
Originally Posted by
The Deadlifting Dog
Alright let's talk deads...
As I've said before...
Most powerlifters can bench more often then squat. And they can squat more often then deadlift.
(I will not address sumo deadlift or super high arch benchers. If you are either of these then let me know.)
So what I do for a split is:
squat day, bench day, squat day, bench day, deads, bench day...
I am married with kids but I usually complete these six days in about 7-9 days so I do take a day off here and there
For deads...
Deads are a very taxing exercise that are really shitty for putting on muscle and somewhat dangerous.
By shitty for putting on muscle I mean:
There are less taxing exercises for growing your hammies, glutes, lower back, upper back, etc...
Fuck some people do deads on leg day... others consider them a back exercise.
Just like DB bench or chest flies are a better mass builder then BB bench... There are better mass builders than deads...
Anyway, that said...
I have very shitty deadlifting mechanics... Meaning my back is very parallel when I start my pull.
The shittier your genetics the less deadlifting volume you should do. (Your lower back can only handle so much stress...)
If I could pull 545 for a max...
A typical pull day would be...
135x3, 225x3, 315x3, 365x3, 405x1, 455x1, 495x1 These should all be as explosive as you can do. If 495x1 doesn't move quickly then it is too heavy.
I then would do 365x5repsx3sets where I do a slow eccentric. Say about 3 seconds. (These suck.)
(Most old school lifters know that muscle damage, and thus growth, comes from the eccentric portion of a lift.)
Therefore, the way most of us pull with dropping the weight quickly does little for muscle growth.
I would then do either Good Mornings or Leeman's.
GMs would be an easy 4setsx5reps say 135,155,175,195lbs
Leeman's (named after George Leeman) is a deadlift where you just go from mid-shin to mid-thigh for high reps say 8-12. You don't lock out. These burn the hammies.
Say 3-4 sets of 185-205lbs.
Follow this up with 4 sets of leg extensions and 4 sets of light leg curls. 8-12 reps.
Every session you try to go up 5-10lbs in deads but you don't want grinders.
The other type of pull day would be 135x3, 225x3, 315x3, 365x3, 405x1 and then 8-10 sets of 475x1. These should move fast.
No slow eccentric this day.
GMs or Leemans to follow with leg extensions and leg curls.
If you are weak off the floor then the singles day should be deficit deads slightly less weight.
You can do some bis if your want.
All deads should be dead stop.
Never use straps on regular deads.
You can use straps for the slow eccentrics or the Leemans.
You may be able to handle more volume then me.
I am much older and I have horrific leverages.
Just remember than deads are really shitty at building muscle..
They are great at getting you better at deads.
If your lower back gets toasted then Leemans are better then GMs.
If your lower back doesn't get toasted then you can add some deadlifting volume.
Remember the accesories are what adds muscle.
The deads are for getting better at pulling. All deads should be fast.
Also, it may not seem like much but you are going to be squatting twice for every deadlift workout and squats hit your lower back too...
The biggest mistake I see most newer powerlifters make is focusing too much on just squat, bench, deads...
They may get strong at those lifts but they don't even look like they lift.
Meanwhile you take a BBer with muscle built and I guarantee you I can make him a good powerlifter.
Take S&D, fucker out benchs me and he doesn't even powerlift.
why? because he has muscle mass.
Never neglect the accesories.
As you get to be about 5 weeks out this all gets thrown out the window and you pretty much just work on fast doubles and singles.
Something like 135x3,225x3,315x3,365x1,405x1,455x1, then 495x2x5
Then next workout would 135x3,225x3,315x3,365x1,405x1,455x1, then 515x1x5
Drop the slow eccentrics.
Drop the GMs. Drop the Leemans.
Keep very light leg extensions and leg curls.
About 2 weeks out you have your heaviest pulls... By then I imagine you would work up to 495x1, 535x1, 565x1
I guarantee you they'll all move fine.
If that is so then you'll be near 600 come meet day.