Looking for a good deadlift specific program...

[Mr.Meat]

I have my first strongman comp of the season on May 3rd, and one of the events is a max DL. I'm looking for recommedations for a DL specific routine to work into my training regiment. I'm currently good for 650lb with chalk only and am looking to pull 700+ with a belt at the comp.

Suggestions?

[kook]

Is it max dl from floor? remind me how your setting up dl training right now, and are you opposed to pulling twice a week?

[Evidence]

Westside Barbell posts articles that you can download and print for free. I would think for anyone who is looking to build up their bench, deadlift and squat with relation to a strongman comp, that would be a good place to start.
Westside Barbell®"Often Imitated but never duplicated" (http://www.westside-barbell.com)

Hope this helps. EliteFTS.com also has a great Q and A section on their board with strongman, powerlifting even deadlift specialists. Might want to try this board and those two and chose what you feel is best.

[Mr.Meat]

Is it max dl from floor? remind me how your setting up dl training right now, and are you opposed to pulling twice a week?

Actually I'm not pulling at all. I just got the events day and a leg day where I'm doing Front squats and Stiff-legged DL's. I haven't pulled a max in a few months, but feel my DL is up... I used to DL all my tire flipps till I got my new 1000lb'err, at which point I had to emply some techinique to get it over... now I can DL it out of the bottom no problem.

I'm not opposed to pulling twice pre week, but I'm scared shitless of circa max DL's since I tore my hammy last year while attempting a 685 max.:ohnoes:

[kook]

Another question before I go train, and then I'll think about it, but what kind of puller are you, strong from the floor? or if it breaks off the ground then its going to lockout?

[Mr.Meat]

Westside Barbell posts articles that you can download and print for free. I would think for anyone who is looking to build up their bench, deadlift and squat with relation to a strongman comp, that would be a good place to start.
Westside Barbell®"Often Imitated but never duplicated" (http://www.westside-barbell.com)

Hope this helps. EliteFTS.com also has a great Q and A section on their board with strongman, powerlifting even deadlift specialists. Might want to try this board and those two and chose what you feel is best.

I did a west side barbell modified program for strongman for a long time.. and liked it alot. But I would really like to switch to something more DL specific.

WSB dosen't really have you pulling all the time instead they advocate training "the pulling muscles". I need to spend some time pulling.

Thanks though, I'll browse through there and see what I can find.

[Mr.Meat]

Another question before I go train, and then I'll think about it, but what kind of puller are you, strong from the floor? or if it breaks off the ground then its going to lockout?

I'm really not sure... On the average I have had just as many max attemts that didn't budge of the floor as the ones that didn't lock out. But considering whats coming up in the month following May 3rd, working the lockout would be more beneficial. Also I do feel week when pulling from the pins just above my knees.

[kook]

alright, well like you said, start pulling.

I've run something like this for about 8 weeks and can put some good weight on your DL(pretty much westide, but not a DE day per se, but using repetition)

2 days a week, give considerable time for recovery.
1st day ME, switch exercises, like evidence said see westside. But some things to use, Car dl, trap bar, full pull, axle, 18",15",12" save the singles for the last 3 weeks and leading up to that, uses 5 sets of 3 or 3 sets of 3.
Work on pulling with speed( all sets, warmups included)
Acessory work: close stance squatting, box jumps, hypers

2nd day, Repeition day, pick exercise not being used for ME that week
work things like a body builder, but I never go over 8 reps, I didn't like doing GM as an ME movement, but would use it on this day here.
all accessory work here, 3 sets 10 or 12, ab work, posterior chain.

just have a general plan, but when you go to train, things change, your back may be fried, so you have to back down

If your're not pulling on a regular basis right now, start doing an ME day, to get used to pulling again, then when you think its time, and your back can recover, throw in that other day.

[Iron God]

I just do all my pulls off a 4 inch box and rotate bands in 6 week phases, no suit no belt.

If you can pull 700 off a 4 inch box your good to go

[Mr.Meat]

alright, well like you said, start pulling.

I've run something like this for about 8 weeks and can put some good weight on your DL(pretty much westide, but not a DE day per se, but using repetition)

2 days a week, give considerable time for recovery.
1st day ME, switch exercises, like evidence said see westside. But some things to use, Car dl, trap bar, full pull, axle, 18",15",12" save the singles for the last 3 weeks and leading up to that, uses 5 sets of 3 or 3 sets of 3.
Work on pulling with speed( all sets, warmups included)
Acessory work: close stance squatting, box jumps, hypers

2nd day, Repeition day, pick exercise not being used for ME that week
work things like a body builder, but I never go over 8 reps, I didn't like doing GM as an ME movement, but would use it on this day here.
all accessory work here, 3 sets 10 or 12, ab work, posterior chain.

just have a general plan, but when you go to train, things change, your back may be fried, so you have to back down

If your're not pulling on a regular basis right now, start doing an ME day, to get used to pulling again, then when you think its time, and your back can recover, throw in that other day.

Thanks that looks preatty good!

How often do I switch the ME day exercise?

[Mr.Meat]

I just do all my pulls off a 4 inch box and rotate bands in 6 week phases, no suit no belt.

If you can pull 700 off a 4 inch box your good to go

You mean standing on a 4inch box?

[Polski Byk]

I just do all my pulls off a 4 inch box and rotate bands in 6 week phases, no suit no belt.

If you can pull 700 off a 4 inch box your good to go

Something like that.

[Iron God]

You mean standing on a 4inch box?

Yes and the rest is doing you supplemental work.

[IliekFude]

ya if yr weak off the floor then train on a box like mentioned.
if yr weak at the top then use the contrast method (chains/bands) to overload the top.
gotta experiment to see what brings up yr dead. everyones dif.

[Mr.Meat]

So I attempted the ME DL day yesterday and realized that there is no way I can dedicate 2 complete days to DL. For me more does less, and it seems I get over use symptoms very easy.

Initially I was gonna set up my training as follows:
Sunday Events
Monday ME dl variation, front squats, box jumps, hypers
Wednesday Upper body at the gym
Friday DL rep day

Instead I'm gonna go with
Sunday Events
Tuesday ME Dl etc
Friday Upper body rep gym day with DL variation as finishing excercise

Counter intuiteviely it seems that for me pulling of a box and/or with bands seems to work the lockout more. I've never fought through so many lockouts then when doing SLDL's of a box.

[Iron God]

Just throw in deadlifts after events and not heavy. do your work in the 405-500 range

[IliekFude]

So I attempted the ME DL day yesterday and realized that there is no way I can dedicate 2 complete days to DL. For me more does less, and it seems I get over use symptoms very easy.

o hell no. hardly anyone can and even then their juiced pro's.
i deadlift for a max effort variation every 2 or 3 sometimes even 4 weeks. but, on those off weeks when instead of deads im squatting or gm'ing or something else, i do deadlift singles for speed, between 60 and 70ish%, AFTRER my squat or gm variation to keep the feel, develop technique/speed and not de-train the lift. For speed work 3 week wave up's are what science (and westside) suggests is all the body can handle to improve speed without stalling, but dont be afraid to back off by feel bud.
example wave would be 60% one week 65% next and 70% the next then back down to 60 the following and adjust yr weight%'s after you max if yr max goes up.
percents arent set in stone, basically if yr speed's good regardless of the weight or % then yr fine. some people are as fast at 80% as they are at 50% so its very individual again and must be experimented with to find yr scheme.

[oldlifter50]

I have been using the Brad Gillingham program and getting great results. It is a deadlift program that will help squat too. The core strength it builds is awesome.

[gorillaboy55]

imo the easiest one to follow is the ed coan program. and then id just blast a day of rack pulls against bands or a speed day. you have to have alot of speed it doesnt matter if you can grind it out because youll be shot for the rest of the events