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arktiger28
LSU Fan
Member since Aug 2005
3269 posts

Going after Deadlift Goals.
I've been doing starting strength and I am close to the end of LP. For some reason my deadlift had lagged behind my squats. I would like to really emphasize and attack deadlifts for the next 6 weeks are so. What would be a good way to do that? I'd like to at least keep my progress on squats. How would I best split my time between the two? How often should is DL?


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Going after Deadlift Goals.
switch to greyskull style LP but instead of squats twice per week, hit deadlift on monday, squats on wednesday and then a deadlift variation on friday is a quick and simple setup to keep progressing on an lp fashion and drive both lifts up.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
103964 posts

re: Going after Deadlift Goals.
that's pretty similar to what i got

heavy deadlifts Mondays

front squats Tuesday

Fridays or Saturdays back squats and then a WOD with deadlifts in it.


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10
DarthRebel
USA Fan
Member since Feb 2013
10230 posts

re: Going after Deadlift Goals.
What is holding you back on DL? Back, legs or grip?

When I did SL5x5, my grip could not keep up at about 285ish. Used mixed grip to about 300lbs and said frick it and used straps up to about 385lbs where my back became the stopping point of linear progression in DL.

I know straps are cheating, but I am not competing.

You can use the hex bar too, if back is slowing progress. Much more back friendly.


AlxTgr
LSU Fan
Kyre Banorg
Member since Oct 2003
62418 posts

re: Going after Deadlift Goals.
quote:

You can use the hex bar too, if back is slowing progress. Much more back friendly.

There's one at our place. Never seen it used. I am going to start asking if I can use it during DL workouts.


DarthRebel
USA Fan
Member since Feb 2013
10230 posts

re: Going after Deadlift Goals.
I will not lie, I love the hex bar now.

I have killed my lower back a few times in my life lifting weights and other sports, so I have to be more careful.

When I deadlift heavy, I use the hex. When doing volume lower weight I will use a straight bar.



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10
LSUfan20005
LSU Fan
Member since Sep 2012
5421 posts

re: Going after Deadlift Goals.
Have access to a GHD?


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
103964 posts

re: Going after Deadlift Goals.
quote:

used straps


cheating


Rep520
Arizona Fan
Member since Mar 2018
4166 posts

re: Going after Deadlift Goals.
You could switch to this Texas Method template and do deads instead of power clean on Monday.

Image: https://www.powerliftingtowin.com/wp-content/uploads/2014/04/The-Texas-Method-Program.jpg


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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
103964 posts

re: Going after Deadlift Goals.
don't claim to pull 4+ plates on each side when you wrap the bar


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17703 posts

re: Going after Deadlift Goals.
quote:

Have access to a GHD?


Almost does nothing for deadlift according to all the big deadlifters.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17703 posts

re: Going after Deadlift Goals.
What is your deadlift now?

What do you want it to be?

What kind of squats are you currently doing?

How much time do you have in a workout?



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DarthRebel
USA Fan
Member since Feb 2013
10230 posts

re: Going after Deadlift Goals.
quote:

don't claim to pull 4+ plates on each side when you wrap the bar


There is nothing worse than lifters who setup bro-rules.

It is option to help him out if grip strength is holding him back and there is actually nothing wrong with doing it. If you are doing multiple sets at a set working weight on DLs, the grip is one of the first things to usually give out. You can mix grip, but I personally do think it is worth the risk on the biceps at heavy weights. It also can off-balance you causing a a lean which can injure back muscles (I have done it).

Your grip strength will still increase as you go up with weight.

Edit to add - Hex bar is a more natural position and motion, so you would never need straps on that.

I seriously love the hex for heavy DL, but it is more legs/butt than back. Still works the back though, just a little less.



This post was edited on 2/8 at 4:08 pm


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
103964 posts

re: Going after Deadlift Goals.
quote:

There is nothing worse than lifters who setup bro-rules.



Or just the rules of a power lifting meet


LSUfan20005
LSU Fan
Member since Sep 2012
5421 posts

re: Going after Deadlift Goals.
Interesting. Sample size of one here, but my GHD helped me bust through barriers on DL and squats.

But I'll never DL over 450, so take it for what it's worth.


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DarthRebel
USA Fan
Member since Feb 2013
10230 posts

re: Going after Deadlift Goals.
quote:

Or just the rules of a power lifting meet


I literally said this in my OP.

quote:

I know straps are cheating, but I am not competing.


You are a perfect example of why Planet Fitness exists, you judgmental bastard





StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
103964 posts

re: Going after Deadlift Goals.
I have m my own home set up

I judge all who enter

I told my wife I’d pull her membership if she didn’t clean up and rerack her stuff when she’s done
This post was edited on 2/8 at 8:04 pm


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20
Barbellthor
LSU Fan
Columbia
Member since Aug 2015
4252 posts

re: Going after Deadlift Goals.
Attack your hamstrings and back.


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biggsc
USA Fan
30.321484, -87.534052
Member since Mar 2009
29212 posts

re: Going after Deadlift Goals.
My max was close to 600


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