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September 09, 2010, 10:09:40 pm |
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V I S I T I R O N A G E . U S
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Topic: Heavy Deadlift frequency (Read 1306 times)
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Dave Yarnell
America Level
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Natural Born Ironager
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Seems to be lots of theories on this. How often do you guys pull heavy off the floor? ( or did you when you competed)
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Robert Forbes
Olympia Level
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In the past I always enjoyed deadlifting 3 times a week. I would vary the reps depending on how I felt but always increased my first set by say 2 pounds each and every workout. When feeling good I'd increase my training to 5 days a week, performing deadlifts and other lifts each day.
I'll be starting back on that again in the next few months. Currently training bench press and barbell row 5 days a week and my strength is increasing every workout.
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rickhussey
East Coast Level
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Posts: 9
Make Muscle, Not War!
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Currently I train heavy off the floor weekly. 3 week cycle followed by a 1 week deload. Repeat
If I had time, I would train it multiple times per week like Robert Forbes does. I'm a big believe in high frequency training...sheiko, the old 5-4-3-2-1 routines, etc....
There are a lot of theories and perhaps most of them are valid. What matters is that the time you spend under the bar is quality, you are consistent, you are committed and know your capabilities/limitations.
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John Prink
Olympia Level
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Posts: 195
Natural Born Ironager
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Seems to be lots of theories on this. How often do you guys pull heavy off the floor? ( or did you when you competed)
Hi Dave,
Here's how I lay out my routine. I have no particular days of the week to train. I train when recovered, but I do the following:
Squat - 6-10 total sets
Bench - 6-10 total sets
Deadlift - 6-10 total sets
Some assistance
Rest a couple of days
Squat -
Bench
Row
Assistance
Rest a day or two
Squat
Bench
Row
Assistance
Rest a day or two
Squat
Bench
Deadlift
and so on
It works out to about once in 8-10 days during non-peaking season. If I'm training for a meet, I push back the deadlift workouts to once in 10-14 days.
Doing the above listed type of routine (of course rotating the heavy and light bench press as well too, so as not to burn out) allows me to deadlift heavy and hard and make progress in the lift.
Once in 5-7 days, like most routines, is too often for me. Don't be afraid to back off the deadlift when you feel you need too. I pull off the floor at every workout, and I occasionally will also add pulls while standing on a set of 45 pound plates. I rarely, if ever use the rack for pin pulls. I pull sumo, and find it very difficult to re-create that sort of pull off the pins, plus I feel its un-necessary. I use standing barbell shrugs for lockout assistance, but found, that I don't really need too much specialized work on the DL to be successful at it. I'm a natural puller.
I generally only pull heavy triples, doubles and maybe fives, after a few warm ups. Works like a champ for me. Training the deadlift 3x a week is possible and lots of old timers did it that way. I recall Mike Bridges training a routine similar to that as well as Ernie Frantz back in the 70's. So, its doable if the volume is controlled. I prefer to train it hard once in 8-10 days like stated above, because that gives me the best results.
John
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David W. Harrington
Olympia Level
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No Pain! No Brain!
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I used to be a dock worker at UPS and also at a food distribution warehouse. One thing I learned is that when it comes to recovery ability there can be a wide variation among individuals. It's like in track. Some individuals are best suited for distance running while others would be better at the short sprints or middle distance.
Leverage as it relates to body structure can be a factor as well. Your best deadlifters usually have trunks that are short relative to their leg length. A person who has a upper body that is long relative to their leg length is at a leverage disadvantage. His/her lower back muscles are taxed more during deadlifting and therefore may need more recovery time between workouts.
My advice would be to experiment and find how much recovery time you need.
---David
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Dave Yarnell
America Level
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Posts: 23
Natural Born Ironager
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Thanks for replies guys. I tend to go weekly at the start of a cycle when weight is light, and move farther apart, typically 2 weeks when I get into good weight. Sometimes even 3 weeks. Alternating heavy deads/light squats one week with heavy squats/light or speed dead work on other. If I am recovering well, I will do heavier legs more often.
On a side note, no section for Strongman here, but I took some videos while at a meet on Saturday. There were some nice lifts.
If you care to see them,
they are here:
http://christianiron.com/localscene.aspx
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jeyfr
Olympia Level
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Posts: 153
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Thanks for replies guys. I tend to go weekly at the start of a cycle when weight is light, and move farther apart, typically 2 weeks when I get into good weight. Sometimes even 3 weeks. Alternating heavy deads/light squats one week with heavy squats/light or speed dead work on other. If I am recovering well, I will do heavier legs more often. On a side note, no section for Strongman here, but I took some videos while at a meet on Saturday. There were some nice lifts. If you care to see them, they are here: http://christianiron.com/localscene.aspxthat's the optimal routine. you can do power clean instead of light dead after heavy squat, deadlift is the typical exercise that won't suffer of one week off. you can do light high bar squat too more often, just 4/5 to work legs without taxing lower back. |
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"Just Deadlift & squat adding plates till the bar breaks. You'll have more muscle you won't be able to walk right or wear normal clothes." Amen.
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kimo
Guest
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i used to deadlift once a week . . a big lift . your lower back is also stessed in rows and squats.
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Dave Yarnell
America Level
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My pleasure,Vince! I'm going to check out your link now.
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Dave Yarnell
America Level
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Posts: 23
Natural Born Ironager
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Hey Vince,
I just read your critical bench interview. Awesome stuff. 825@198?? crazy!
I like the rack work negatives you mentioned. Has that been discussed here before?
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