My current deadlift program (opinions?)

[roccodart440]

MOdified version of the modified grarman high volume workout.

Week 1: 10x5 (repsxsets)
Week 2: 9x5
8x5
7x5
6x5
5x5
4x5
3x5
2x5
One week off
Meet pull

I'm using this program and i've gone the 1st 5 weeks with no belt. THen i'll go 2 weeks with a belt and then 2 weeks in my suit. I started real light 135x10 but am now at 275 beltless for 6 which is actually good for me.

ANy way what's you're thoughts?

 

[huskyguy]

As your volume decreases you are substantially increasing the weight?

 

[silver_shadow]

you're obviously waaaaaay more experienced than me in this game, but a few questions that came up:
1) what's the aim of this program - increase some muscle size or strengthen deads... GVT is usually used for the former as far as i know.
2) why deads on a GVT - why not squats/front squats/box squats... high rep deads are so taxing.

 

[AngryMuscles]

how do you strengthen your abs??? ^^;

 

[Skarhead1]

cant say i would try that but let me know how it works

 

[02gixxersix]

I would alternate deads and good mornings and use lower sets and reps but that's just me. Makre sure you do a good amount of core work and hit those abs up heavy.

 

[roccodart440]

As your volume decreases you are substantially increasing the weight?

yes and significantly. 25-50 pounds per week.

 

[BigRonWannabee]

I think your CNS might just back its bags and leave.

Then again the weights are light enough not to completely demolish you. When the weights get heavy and your doing fewer reps per set, 5 sets is still going to drop the hammer on you. Lemme know how it works out for you. I cant pull more than 3 times a month if hitting anything above 90%.

Whats the goal rocco?

 

[ManOfMuscle]

Too much volume jmho.

 

[roccodart440]

I think your CNS might just back its bags and leave.

Then again the weights are light enough not to completely demolish you. When the weights get heavy and your doing fewer reps per set, 5 sets is still going to drop the hammer on you. Lemme know how it works out for you. I cant pull more than 3 times a month if hitting anything above 90%.

Whats the goal rocco?

As the weight sget higher I may need to cut back on vlolume to save the CNS but I'm trying to keep everything in check with the weights. I always have more reps left in me on the last set so it really isn't a max effort amoutn of reps.

I agree you can cut back to less than once a week on deads. Somtimes doing this actually helps me and I have taken a week off the program here and there.

The goal is 405 or better raw and 500 suited.

 

[pullinbig]

i see no reason why it shouldnt work. im pulling 2xw right now training for a jan 27th meet. 16 week training cycle focusing on deads. sldls on monday and floor pulls on thursday, progressive overload (fancy term meaning add weight every week)

jes keep your assistance work limited so you stay fresh. stay smart about it though. if you feel OT'd deload one week and then start back up.

 

[mister69]

progressive overload (fancy term meaning add weight every week)

haha had me laughin on that one.
You gonna kill em in the meet pullin.

 

[roccodart440]

I would alternate deads and good mornings and use lower sets and reps but that's just me. Makre sure you do a good amount of core work and hit those abs up heavy.

Can't do good mornings. I will be getting to the heavier sets with lower reps soon. I wanted to spend some time at the lower weights with higher reps to buld a base to build upon.

I don't do abs. I'll try and start doing some.

 

[roccodart440]

Someone gave me bad rep points on starting this thread. Even if you don't agree with my workout, just post it here. No need to give neg rep points.

 

[pullinbig]

best way to train deads is to pull deads rocco. go for it.

 

[roccodart440]

best way to train deads is to pull deads rocco. go for it.

Well i'm further along than i've ver been so it would seem like this workout is working for me.

Hearing you say that this is a decent workout gives me alot of confidence.

Of course I will have videos up after the meet.

 

[silver_shadow]

what are you gonna do for abs rocco?

 

[roccodart440]

what are you gonna do for abs rocco?

In my mind i'l plan to do some crunches but in reality probably nothing. LOL


seriously though I don't do much abs because it makes my back hurt. I think my abs over power my back if I work the too much.

 

[pullinbig]

try one of those seated crunch machines that support your chest. it takes the hip flexors out of it. do high rep stuff w/light weight for now. it is lumbar friendly.

 

[roccodart440]

try one of those seated crunch machines that support your chest. it takes the hip flexors out of it. do high rep stuff w/light weight for now. it is lumbar friendly.

Thanks PB. THe gym that sponsers me has one of those. I'll try to spend some time on it.