need to bring deadlift up.

nitecrawler · Post by **nitecrawler** » Fri May 09, 2008 1:53 pm

After lower back injury few months back i haven't worked on them but i feel now is the time to bring them up. was able to DL 110Kg and before injury I was able to DL 135KG...was planning on doing this for 6 weeks :

1. First routine from "From Russia With Love"
http://www.t-nation.com/readArticle.do?id=459265
looks like lots of volume with sub maximal load...

few weeks back I looked into some routine that recommended snatch grip DL from block to help increase DL but I can't find that article now...
any suggestion ??

swanso5 · Post by **swanso5** » Fri May 09, 2008 7:18 pm

well it depends on how your back is going...personally i wouldn't do a deadlift intensive program such as that...you'll likely overload the back too much and hurt yourself again...try this each wek instead:

#1 - work up to 3rm then 2 x 1 with that wt
#2 - work up to new 3rm then do 4 x 1 with that wt
#3 - work up to new 3rm then do 5 x 1 with that wt
#4 - deload with 3 x 3 which should be easy

choose a different ded varition each week (snatch deadlits, sumo deadlifts, deadlifts from platform, snatch deadlifts from platform, trap bar deadlift etc), not actually doing regular deadlifts...if you've done all of these before than you'll know what your strongest and weakest at...if not then try and order them from weakest to strongest and do the weakest first...you need to get better 3rm each time you work up to a new one even if it's 1kg heavier

nitecrawler · Post by **nitecrawler** » Sat May 10, 2008 3:26 am

back is doing great now...schedule looks fine..just one question, do I have to perform 3RM and 2X1 in same workout or 2 different workout ?

swanso5 · Post by **swanso5** » Sat May 10, 2008 8:36 am

#1 represents session 1 etc so do in the same session

nitecrawler · Post by **nitecrawler** » Sat May 10, 2008 8:16 pm

ahh..got it was confused earlier..

nitecrawler · Post by **nitecrawler** » Sun May 11, 2008 11:27 pm

Thinking of using these :

1. Snatch grip DL from platform
2. Snatch grip RDL
3. Snatch grip DL
4. DL from platform
5. Sumo DL
6. RDL

Will keep other leg work minimal maybe using light stuff like OH squat and lunges...

For upperbody thinking of doing a push pull, keeping low intensity...avoiding things where grip is a issue..

swanso5 · Post by **swanso5** » Mon May 12, 2008 5:39 pm

you don't RDL's in there...

what i posted there was from the off season manual by eroc cressey...i am just about to finish second 12 week cycle of it deadlifted twice bodyweight yesturday so it does work

you should check out his max strength manual which is on slae now for 20 bucks or so...get it

for upper body make 1st day a pushing fosuc day and the second session a pulling focus day but include both on each too

for lower body set it up like this:

max effort as above
single leg exercise
posteriour chain exercise
1 - 2 core movements

nitecrawler · Post by **nitecrawler** » Tue May 13, 2008 12:01 pm

Thanx..eric book should be good will try to get hands on it ASAP...

Started routine today with Snatch grip DL from platform...need to clarify 1 more thing....I need to do 1 variation through out the week and then change the variation next week??

swanso5 · Post by **swanso5** » Tue May 13, 2008 6:48 pm

do each variation for a 4 week block then change

nitecrawler · Post by **nitecrawler** » Mon May 19, 2008 7:33 pm

Thanx swanso....those snatch grip DL from blocks hit the posterior very hard