Powerlifting routine
- Thread starter Redbul
- Start date
TheMilkMan
New member
There are so many different programs that work. A couple things to consider...
#1. Don't always pull singles from the floor. You will burn yourself out way to quickly.
#2. Use deadlift variations. Rack pulls, block pulls, deficit pulls, Romanians, Stiff Legs, etc... if your gym has them, you can use reverse bands and chains to work on top end lock out strength.
#3. Make sure you are appropriately training your accessory muscles (hip flexors, hamstrings, upper back, etc)
#4. If you want your deadlift to go up... Focus on your deadlift. Train it on it's own day...
Couple questions for you...
Are you a powerlifter?
What does your current deadlift training look like?
#1. Don't always pull singles from the floor. You will burn yourself out way to quickly.
#2. Use deadlift variations. Rack pulls, block pulls, deficit pulls, Romanians, Stiff Legs, etc... if your gym has them, you can use reverse bands and chains to work on top end lock out strength.
#3. Make sure you are appropriately training your accessory muscles (hip flexors, hamstrings, upper back, etc)
#4. If you want your deadlift to go up... Focus on your deadlift. Train it on it's own day...
Couple questions for you...
Are you a powerlifter?
What does your current deadlift training look like?
Redbul
New member
i started powerlifting about 6 months ago but i been training in the gym for a few years.
310 bench
500 deadlift
400 squat
All raw, im 5 11 190lb with less than 10% bodyfat.
My bench has been improving well and my squat too (Even though its pretty average) but my deadlift has been stand still for a while..
ive been using something similar to 5 3 1 and it worked initially but.. will check out westside training
310 bench
500 deadlift
400 squat
All raw, im 5 11 190lb with less than 10% bodyfat.
My bench has been improving well and my squat too (Even though its pretty average) but my deadlift has been stand still for a while..
ive been using something similar to 5 3 1 and it worked initially but.. will check out westside training
DADAWG
Community Veteran
when you miss a lift are you failing to start the weight of the floor or are you failing at lockout?
glubgawd
More Noob Than You
This usually comes from 3 problems: insufficient quad strength and/or insufficient "explosiveness" when pulling and/or insufficient grip strength.
Obviously, improving your back and front squats will help with the quad issue.
You can try speed deadlifts with chains/bands with like 60% 1RM (they'll feel useless when you're doing them, but they really help). It sounds weird, but your body doesn't want to lift heavy weight slowly. Watch pro PLers approach a heavy DL. They run up to it and look like they're going to throw the weight into the air.
Farmers walk for grip strength.
do you pull conventional or sumo?
TheMilkMan
New member
I like the Westside program but we careful with it simply because they lift in multi-ply gear for the most part and are some of the most insane dudes around. Whereas their principles are very sound, practical application is where things change, as they are such advanced lifters for the most part.
de novo
Orbit Rep
I have had the same problem and I have to agree with glubgawd:
lots of front squats and explosive, fast pulling has helped a lot.
Rodja
New member
This may sound odd, but doing box jumps is one of the best things I've found to help out the pull from the floor. The reason being is that it is also very technical and requires complete explosion using the hips and thighs. Other than that, Bulgarian split squats have also really helped.
Redbul
New member
what do u guys think of this routine:
3x3 for warm up from the floor deadlift
3x3 heavy from the floor deadlift
box squats 3x7 sets (explosive, speed/dynamic)
stiff legged deadlifts and leg curls for hamstrings
That would activate my CNS sufficiently, strengthen legs and help with summoning that explosive power?? am i on the right track?
any more suggestions? im quite new to this. I train all raw, wanna get some decent numbers before i invest in bench shirts etc.
3x3 for warm up from the floor deadlift
3x3 heavy from the floor deadlift
box squats 3x7 sets (explosive, speed/dynamic)
stiff legged deadlifts and leg curls for hamstrings
That would activate my CNS sufficiently, strengthen legs and help with summoning that explosive power?? am i on the right track?
any more suggestions? im quite new to this. I train all raw, wanna get some decent numbers before i invest in bench shirts etc.
