Some tips for a big deadlift (video)

Interested in Powerlifting? Share your strength training tips and experience or simply learn about this sport here.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
Fallen_Horse
Elephant
Posts: 2341
Joined: Mon Apr 28, 2008 12:10 pm
Location: Bakersfield, CA, USA
Contact:

Re: Some tips for a big deadlift (video)

#16 Postby Fallen_Horse » Wed Feb 01, 2012 3:21 pm

Forklift, how long and often do you usually work out?
Learning how to be compassionate, gain wisdom, and love life.

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#17 Postby Mini Forklift Ⓥ » Wed Feb 01, 2012 3:29 pm

Fallen_Horse wrote:Forklift, how long and often do you usually work out?

I train 6 days a week, but bear in mind Mon-Wed is only one movement and Thu is a rest day so it's not as full on as it looks. I I take extra rest days as and when I need them. Most workouts are 40-60mins and I very rarely train longer than an hour.

MON: SQUATS
TUE: BENCH
WED: DL or DL VARIATION
THU: REST
FRI: LEGS w SQUAT VARIATION
SAT: CHEST w BENCH VARIATION
SUN: ASSISTANCE & ANCILLARY WORK

I rotate that training cycle like this:

WEEK 1: Light (working at 70% max)
WEEK 2: Medium (working at 80% max)
WEEK 3: Heavy (working at 90-100% max)
WEEK 4: Deload

I also take a full week off the gym every 12 weeks or so, just to allow my CNS to recover and allow my immune function and other systems to come back up :?
Image

User avatar
Fallen_Horse
Elephant
Posts: 2341
Joined: Mon Apr 28, 2008 12:10 pm
Location: Bakersfield, CA, USA
Contact:

Re: Some tips for a big deadlift (video)

#18 Postby Fallen_Horse » Mon Feb 06, 2012 2:47 am

Mini Forklift Ⓥ wrote:MON: SQUATS
TUE: BENCH
WED: DL or DL VARIATION
THU: REST
FRI: LEGS w SQUAT VARIATION
SAT: CHEST w BENCH VARIATION
SUN: ASSISTANCE & ANCILLARY WORK


So each day is just a different single lift? You said Mon, Wed was single lifts, but Tues looks single too?

Also, that's some good dedication :D
Learning how to be compassionate, gain wisdom, and love life.

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#19 Postby Mini Forklift Ⓥ » Mon Feb 06, 2012 3:13 am

Fallen_Horse wrote:You said Mon, Wed was single lifts, but Tues looks single too?

Mon - Wed was what I was meaning (Mon, Tue & Wed) :D

Don't know about dedication. For something as full on as powerlifting you just can't half-ass it, I couldn't do something like this simply as a hobby!
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#20 Postby Mini Forklift Ⓥ » Mon Feb 13, 2012 3:13 pm

I'm just a little under 2wks out from a push/pull meet, starting my final heavy week now before I deload and rest up.

Deadlifted 3 x bodyweight last night so pretty happy with that, my final three sets were:

352 x 4
396 x 2
429 x 1 (3xbw) ** PB **

Interesting thing (to me anyway) is that I've probably trained DL's less this time around than I usually do.
Image

User avatar
GetTheLift
VBB Powerlifter
Posts: 23
Joined: Mon Feb 20, 2012 7:56 pm

Re: Some tips for a big deadlift (video)

#21 Postby GetTheLift » Tue Feb 21, 2012 8:11 pm

chewybaws wrote:
There's only one thing I'd watch out for, and that's unlocked elbows at the initial pull with the over/under grip. You see a lot of nasty bicep tears resulting from this, and it's an easy thing to change in the setup.




This. I was going to post this but you beat me to it!

User avatar
GetTheLift
VBB Powerlifter
Posts: 23
Joined: Mon Feb 20, 2012 7:56 pm

Re: Some tips for a big deadlift (video)

#22 Postby GetTheLift » Tue Feb 21, 2012 8:17 pm

Mini Forklift Ⓥ wrote:I'm just a little under 2wks out from a push/pull meet, starting my final heavy week now before I deload and rest up.

Deadlifted 3 x bodyweight last night so pretty happy with that, my final three sets were:

352 x 4
396 x 2
429 x 1 (3xbw) ** PB **

Interesting thing (to me anyway) is that I've probably trained DL's less this time around than I usually do.


Im a big fan of under training my Deadlift, I very rarely go over 90% in a training cycle. Also I only Deadlift from the floor once every 2 weeks. Just my way of doing things and it works pretty well for me and my clients and my team

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#23 Postby Mini Forklift Ⓥ » Tue Feb 21, 2012 9:01 pm

Thanks Bill, great to see you in here !!!
Image

boardn10
Manatee
Posts: 452
Joined: Fri Sep 05, 2008 9:37 am

Re: Some tips for a big deadlift (video)

#24 Postby boardn10 » Sat Feb 25, 2012 7:59 am

Nice Work! How come at the bottom, it almost appears like a stiff legged deadlift? When I deadlift, I am almost in a full squat position. I really work my quads when I deadlift so at the bottom, I look like I am squatting. What you are doing looks more like what I do when I work my hams. Maybe my technique is bad?
What do I do when not bodybuilding or working? Spend time with family, play guitar, write music, snowboard, roast coffee, travel, read, fight for those who are less fortunate than myself.

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#25 Postby Mini Forklift Ⓥ » Sun Feb 26, 2012 3:56 pm

boardn10 wrote:Nice Work! How come at the bottom, it almost appears like a stiff legged deadlift? When I deadlift, I am almost in a full squat position. I really work my quads when I deadlift so at the bottom, I look like I am squatting. What you are doing looks more like what I do when I work my hams. Maybe my technique is bad?

Your technique is not bad. Ideally you probably want to have a starting position that looks like you are halfway through a squat (hope that makes sense) ?!

I'm a work in progress in trying to drop my hips and get lower down so I can get more leg drive, also reducing the work that my lower back is currently having to do. This is a great DL, always good to refer to in terms of optimal technique:



Cheers MF.
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#26 Postby Mini Forklift Ⓥ » Sun Feb 26, 2012 5:37 pm

ConanVegiBarbarian wrote:I prefer to have a platform at most as high as the radius of these round weights so I can touch the bar as low as my toes for the fullest possible range of motion. Does anyone else do that? You know what I mean?

I know what you mean ~ they're called deficit deadlifts.

I don't have a platform so I use smaller plates to get the same effect (see video). Increases the range of motion.

Image

boardn10
Manatee
Posts: 452
Joined: Fri Sep 05, 2008 9:37 am

Re: Some tips for a big deadlift (video)

#27 Postby boardn10 » Sun Feb 26, 2012 7:15 pm

Since you guys aren't taking your thighs to parallel, aren't you mostly working your back? That is part of the reason I have stuck to squats instead and with deadlifts I do stiff legged to really hit the hamstrings. I also have never been able to use the opposing grip. I have to do both hands pronated when I do deadlifts.

I also often feel I am too tall for deadlifts so I am always trying to find the biggest trap bar I can.
What do I do when not bodybuilding or working? Spend time with family, play guitar, write music, snowboard, roast coffee, travel, read, fight for those who are less fortunate than myself.

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#28 Postby Mini Forklift Ⓥ » Sun Feb 26, 2012 7:56 pm

boardn10 wrote:Since you guys aren't taking your thighs to parallel, aren't you mostly working your back? That is part of the reason I have stuck to squats instead and with deadlifts I do stiff legged to really hit the hamstrings. I also have never been able to use the opposing grip. I have to do both hands pronated when I do deadlifts.

Well deads do hit back & legs, but predominantly they are a back exercise.
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#29 Postby Mini Forklift Ⓥ » Tue Feb 28, 2012 11:08 pm

Seeing as this is a thread about big deadlifts, here's an inspiring little clip of my new training partner...



Jamie King, 18yrs old and a lifelong vegetarian; pound for pound probably the strongest deadlifter I know and he has only been training just under a year using Wendlers 5/3/1 programme.

http://biggerstrongersmarter.wordpress.com/2012/02/24/roar-deadlifting/

He's the first one up in that clip, that's his final lift from a meet we both competed in last week. A comfortable 484lb deadlift at 147 bodyweight (3.288 x bw). I was sat off to the side when he pulled that and he I can tell you that he made it look easy. He told me he pulled 506 in training at the end of January, but he didn't want to attempt that weight as it was his first meet ?!

This kid has some crazy potential and I can't wait to start working with him as we both prepare for the 2012 Canterbury Champs. It will be his first full meet and I'll be back to defend my title from last year.
Image

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: Some tips for a big deadlift (video)

#30 Postby Mini Forklift Ⓥ » Sat Dec 08, 2012 9:41 pm

Image
Image


Return to “Powerlifting/Strongman”

Who is online

Users browsing this forum: No registered users and 3 guests