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Message
Give me a good deadlift protocol to increase strength?
Posted on 7/23/20 at 7:06 am
Posted on 7/23/20 at 7:06 am
I’ve read that pulling too heavy too often can be counterproductive due to how taxing it is on the CNS. Anyone have a set deadlift program they mind sharing. It has quietly become my favorite lift and I’m getting closer to 500 but I can’t seem to surpass 465.
7
Posted on 7/23/20 at 7:42 am to Brazos
Subtle brag. How old are you and what are your long term goals?
You are already legit strong, so temper your expectations.
What seems to be your weak point - back, grip, trunk....getting off the floor or higher up?
As far as programs go, I’d think some of the 5/3/1 iterations or Texas Method, but you’ll need to be patient.
You are already legit strong, so temper your expectations.
What seems to be your weak point - back, grip, trunk....getting off the floor or higher up?
As far as programs go, I’d think some of the 5/3/1 iterations or Texas Method, but you’ll need to be patient.
Posted on 7/23/20 at 7:45 am to Brazos
quote:
I’ve read that pulling too heavy too often can be counterproductive due to how taxing it is on the CNS.
Quite the opposite really. The more often you lift heavy, the better adapted your CNS becomes to lifting said weight, making you stronger. The key is giving your body breaks every 3 or 4 weeks depending on the program you’re choosing. What you should do, is take a video of yourself doing a heavy set from the side. Then compare that footage to someone who is an expert. Brian Alsruhe is a good example of an “expert.” Try to see if there are any breakdowns in technique or weaknesses that need addressing. A solid program is important, but NOTHING beats consistently doing it right. I follow the 5/3/1 program by Jim Wendler. There are many solid programs.
Posted on 7/23/20 at 8:03 am to LSUfan20005
I promise I wasn’t trying to brag. The guys I lift with pull in the mid 500s so I feel like the weakling. Im 45 and my weak point is getting off the floor and grip.My goal is 500 and if I get that then I’m sure I’ll want 525 and so on. My raw squat is only 330 so I’ve got some work to do on hip and hamstring strength. I just got into powerlifting about 4 months ago so I legit had no clue on proper form or depth for squat or deadlift for that matter.
Posted on 7/23/20 at 8:05 am to DeafJam73
Thanks and I will definitely start the 5/3/1 and start filming.
Posted on 7/23/20 at 8:13 am to Brazos
It’s a proven program, but there any many. Do a little research and pick one that fits your goals. 5/3/1 has several different variations that can be customized to your needs.
Posted on 7/23/20 at 8:17 am to Brazos
Doesn’t Johnny Candito have a free deadlift program? He’s in the 180s and pulls over 600. That’d be if you want to primarily focus on the deadlift.
I like 531 as well.
Mostly be patient and have a long term view of your goals. Obviously, we all want to progress fast, but don’t start chasing numbers and getting hurt.
I like 531 as well.
Mostly be patient and have a long term view of your goals. Obviously, we all want to progress fast, but don’t start chasing numbers and getting hurt.
Posted on 7/23/20 at 8:55 am to DeafJam73
Will also vouch for 5/3/1 as a great progression program with many different versions based on your goals.
I also like the ability to set a target with realistic progressions you can adjust based on each cycle of the program.
I also like the ability to set a target with realistic progressions you can adjust based on each cycle of the program.
Posted on 7/23/20 at 8:55 am to Brazos
When my lifts get stuck, this is what I do:
Back off the weight a little. 15% or so.
Start micro-loading. Meaning going up in very small increments. What I did was buy the 1lb ankle weights. So if I lifted 405, the next time I put the ankle weights on and I life 407. Then the next time I go up to the 2.5 and lift 410. Next is the ankle weights again, and the weight is 412.. and so on
If you're still stuck after that, back the weight down a good bit and go for rep goals on you last set. So instead of lifting the normal 3-5 reps, with the light weight go for 10 reps or so.
Back off the weight a little. 15% or so.
Start micro-loading. Meaning going up in very small increments. What I did was buy the 1lb ankle weights. So if I lifted 405, the next time I put the ankle weights on and I life 407. Then the next time I go up to the 2.5 and lift 410. Next is the ankle weights again, and the weight is 412.. and so on
If you're still stuck after that, back the weight down a good bit and go for rep goals on you last set. So instead of lifting the normal 3-5 reps, with the light weight go for 10 reps or so.
Posted on 7/23/20 at 10:21 am to DeafJam73
quote:
I’ve read that pulling too heavy too often can be counterproductive due to how taxing it is on the CNS.
Some merit in both statements.
I think where you increase the likelihood of taxing the CNS is when you lift heavy often and go to failure. I can promise you, that WILL catch up to you regardless of age or ability.
I don't pull heavy too many weeks in a row, I mix in a de-load workout every few weeks or when I feel I need it. I also no longer go to failure except at contests involving AMRAP or for setting a new max after an 8-12 week program involving some form of progression. My programming usually considers leaving one rep in the tank, using heavy weight with good form for good work, but knowing I could have done one more rep if I had to.
I’ve read that pulling too heavy too often can be counterproductive due to how taxing it is on the CNS.
quote:
Quite the opposite really. The more often you lift heavy, the better adapted your CNS becomes to lifting said weight, making you stronger. The key is giving your body breaks every 3 or 4 weeks depending on the program you’re choosing. What you should do, is take a video of yourself doing a heavy set from the side. Then compare that footage to someone who is an expert. Brian Alsruhe is a good example of an “expert.” Try to see if there are any breakdowns in technique or weaknesses that need addressing. A solid program is important, but NOTHING beats consistently doing it right. I follow the 5/3/1 program by Jim Wendler. There are many solid programs.
Some merit in both statements.
I think where you increase the likelihood of taxing the CNS is when you lift heavy often and go to failure. I can promise you, that WILL catch up to you regardless of age or ability.
I don't pull heavy too many weeks in a row, I mix in a de-load workout every few weeks or when I feel I need it. I also no longer go to failure except at contests involving AMRAP or for setting a new max after an 8-12 week program involving some form of progression. My programming usually considers leaving one rep in the tank, using heavy weight with good form for good work, but knowing I could have done one more rep if I had to.
Posted on 7/23/20 at 12:00 pm to Brazos
quote:
Im 45 and my weak point is getting off the floor and grip.
Have you ever done deficit deads, where your starting point is below your feet? Deficits, rack pulls, RDLs....all good accessory lifts.
Keep up the fight, you'll get there with the right dedication, patience, and program.
At 45, start thinking about your end game. I'm not there yet, but at some point we all need to think about the level of strength we want to maintain long-term vs. what the next goal is.
Posted on 7/23/20 at 2:00 pm to LSUfan20005
I’ve done the deficit dead’s and rack pulls a few times. I know I need to incorporate those again along with pulling with some bands added for weight on top. I had to switch gyms due something completely out of my control and my current gym isn’t as well equipped for powerlifting like the last one was. It has most of everything you need just not a true powerlifting gym like my last one.
Yeah I know at 45 I should start thinking about maintaining but it’s hard to stop wanting to lift more.
Yeah I know at 45 I should start thinking about maintaining but it’s hard to stop wanting to lift more.
Posted on 7/23/20 at 2:12 pm to LSUfan20005
quote:
At 45, start thinking about your end game. I'm not there yet, but at some point we all need to think about the level of strength we want to maintain long-term vs. what the next goal is.
frick that
Posted on 7/23/20 at 4:45 pm to Brazos
Nicee
Hopefully I’m in your shoes this time next year. Post lockdown I finally picked up heavy compounds again, haven’t done them since hs football 8 years ago
Mid May I struggled with 225 now I’m pulling 365x2 on my top set.
Bench went from 265 to 305 and Squat from 225 to 350 on my top set
I’ll continue doing all three twice a week until the gainZ plateau
Hopefully I’m in your shoes this time next year. Post lockdown I finally picked up heavy compounds again, haven’t done them since hs football 8 years ago
Mid May I struggled with 225 now I’m pulling 365x2 on my top set.
Bench went from 265 to 305 and Squat from 225 to 350 on my top set
I’ll continue doing all three twice a week until the gainZ plateau
This post was edited on 7/23/20 at 4:47 pm
Posted on 7/23/20 at 4:56 pm to Brazos
quote:
Yeah I know at 45 I should start thinking about maintaining but it’s hard to stop wanting to lift more.
I think you can do both as you age. I don't interpret maintaining as not getting stronger, I think about it more as switching the focus from hitting new 1RMax to balancing goals of strength, size, aesthetics, mobility, endurance, muscle balance, etc. If you're not getting stronger in some way then its not worth it!
Posted on 7/23/20 at 5:23 pm to Brazos
I'm going to disagree with just about everyone in here as far as 5/3/1 goes.
At OP's advanced level, i'm not sure there's enough volume to progress his 1RM within 5/3/1 ... I could be wrong, but i just don't see it happening.
If he was an intermediate lifter, sure.
At OP's advanced level, i'm not sure there's enough volume to progress his 1RM within 5/3/1 ... I could be wrong, but i just don't see it happening.
If he was an intermediate lifter, sure.
Posted on 7/23/20 at 5:31 pm to GeorgeTheGreek
I think the Boring but Big template would fit the volume needs.
Posted on 7/23/20 at 5:35 pm to DeafJam73
5/3/1 BBB would be a good routine. With his numbers he’s adding 5-10lbs a month to his 1RM, not every week.
If he wants to get volume and push his 1RM, I would recommend nSuns. Or he could create a program using Greg Nuckols 28 program spreadsheet.
If he wants to get volume and push his 1RM, I would recommend nSuns. Or he could create a program using Greg Nuckols 28 program spreadsheet.
This post was edited on 7/23/20 at 5:37 pm
Posted on 7/23/20 at 5:44 pm to Brazos
How is your mobility? If you watch videos of elite power lifters warm up they all are flexible as hell and they take it just as seriously as the lifting itself. If you are hitting a plateau in strength gains that might help a little
Dmitry Klokov looking like a gymnast
https://www.youtube.com/watch?v=cVVUtV5W85I
Dmitry Klokov looking like a gymnast
https://www.youtube.com/watch?v=cVVUtV5W85I
This post was edited on 7/23/20 at 5:55 pm
Posted on 7/23/20 at 5:47 pm to DeafJam73
That could work. But i stand by my thoughts on Base 5/3/1. 
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