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Old 07-27-2014, 02:33 AM   #1
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Question How can I bring up my deadlift during offseason?

Hello! Didn't know what to title thread. I want to bring up my deadlift during my offseason. I'm not sure if i should focus on bringing my squats up to increase my deadlift or just deadlift only. I want to know what kind of programming can i do. I have my first SPF meet in Dec 6, 2014 and it's deadlift only. Then I have WABDL in Feb which is also Deadlift. What about bench? Never really was a fan of the bench since when i first started working out the squat racks was always open and the benches was taking.

Here's my numbers:

Deadlift - 520comp, 530gym
Squat - 405 back in November 2013. I'm assuming it's the same now
bench - 190lbs if curious

I can train any day any time. I am currently running nothing since march.
Note: I don't plan on being a powerlifter in the future but since i won the state record i figured i would compete once a year to raise my deadlift number since i'm 20 and have 3 years to keep raising it from 520lbs.
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Old 07-27-2014, 08:24 AM   #2
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It seems like even though you're going to be doing full meets your goal is just to up your deadlift. Is this the case? Just making sure.
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Old 07-27-2014, 09:51 AM   #3
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It seems like even though you're going to be doing full meets your goal is just to up your deadlift. Is this the case? Just making sure.
Yes expect i'm not doing full meet. The meets I do are bench and deadlift meets. But I only do the deadlift part. I compete in the EPF which is untested and if I do the benching part i will get blowin out the water. Unless i can open with atleast 405lbs at 181. But deadlift has always been my favorite exercise.
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Old 07-27-2014, 11:25 AM   #4
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Justin,

I would get with a good programmer on this site, spend a little $$s and have them lay out a plan specific to your goal. You should proceed with caution: everyone with a big deadlift is not a programmer. I've lifted and competed for 29 years and can't program for anyone but myself.

Get with bendthebar or Jbyrd on this board....both can program around specific needs. And, you'll need to be honest about the other lifting work you do. Funny thing about deads - everything can affect it.
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Old 07-27-2014, 11:35 AM   #5
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There's no reason you can't set up a program based completely around building your deadlift. You'll still want to train your entire body to avoid imbalances, and because the deadlift really does use your entire body. Not to mention, if you really just trained deadlift it might burn you out with too much emphasis placed on the posterior chain.

Just like anything else you'll want to train the movement, use other movements that correlate directly to the main movement (commonly known as builders), and you'll want to do some work on each of the different muscles involved (assistance work).

For me one of the best builders for the deadlift is the pendlay row. If you can row more weight directly from the ground, you should be able to deadlift more as well. Deficit pulls and pulls from boxes (or pins) are also good builders for the deadlift. After that you'll want to do assistance for the many muscles involved. You'll want to nail the upper back, the entire core, the glutes and hamstrings, and the biceps.

You can probably do 2-3 sessions a week devoted to the deadlift and just 1 day per week for non-deadlift stuff, but there are lots of different ways you could split up the work.
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Old 07-27-2014, 04:18 PM   #6
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Originally Posted by Soldier View Post
There's no reason you can't set up a program based completely around building your deadlift. You'll still want to train your entire body to avoid imbalances, and because the deadlift really does use your entire body. Not to mention, if you really just trained deadlift it might burn you out with too much emphasis placed on the posterior chain.

Just like anything else you'll want to train the movement, use other movements that correlate directly to the main movement (commonly known as builders), and you'll want to do some work on each of the different muscles involved (assistance work).

For me one of the best builders for the deadlift is the pendlay row. If you can row more weight directly from the ground, you should be able to deadlift more as well. Deficit pulls and pulls from boxes (or pins) are also good builders for the deadlift. After that you'll want to do assistance for the many muscles involved. You'll want to nail the upper back, the entire core, the glutes and hamstrings, and the biceps.

You can probably do 2-3 sessions a week devoted to the deadlift and just 1 day per week for non-deadlift stuff, but there are lots of different ways you could split up the work.
I have never done any extra work for my squat or deadlift. I have done lat pulldowns and tricep extensions. Otherwise i did 5/3/1 for 8 months and got to the numbers above and i'm been at those same number for 1 year now. But i also stopped the program back in November. If i add in new assistance work will it benefit me more since it's something new? This is what my deadlift logs looks like. As you can see my max now was my same max back then on the deadlift. I don't keep track of everywork so not all days are there. Low reps? I know I think this whole year has been a waste and i been in the gym 5-6 days a week deadlifting + Fedex (M-F). But when i look at my logs what i did at the competetion 520lbs is what i did last year. That's a 0lb gain on the deadlift




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Old 07-27-2014, 06:24 PM   #7
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I agree 100% with Sandbox and Soldier. All I have to add is that you want to work on your weak points. You will have to determine it, such as from the floor or lockout. You do not have to pull full ROM or from the floor every session.
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Old 07-27-2014, 08:24 PM   #8
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I agree 100% with Sandbox and Soldier. All I have to add is that you want to work on your weak points. You will have to determine it, such as from the floor or lockout. You do not have to pull full ROM or from the floor every session.
That is a big point I try to hammer home to people. You do not have to pull "heavy" from the floor weekly to make your deadlift move.
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Old 07-27-2014, 08:46 PM   #9
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does my squat have to increase to increase my deadlift or can my deadlift continue to go up without squats? I want to get to a 495lb squat also but the deadlift is the focus.
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Old 07-27-2014, 09:05 PM   #10
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does my squat have to increase to increase my deadlift or can my deadlift continue to go up without squats? I want to get to a 495lb squat also but the deadlift is the focus.
You should still train your squat, but you dont have to push it has hard as the deadlift. Honestly its a delicate balance. You may want to just look into some deadlift programs you can find here.
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