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View Full Version : Deadlift programming, one more time


Tom Rawls
05-25-2008, 05:36 PM
I'm looking for advice on how to improve my deadlift during the next two 10 weeks. I'm considering entering my first powerlifting competition. (No local Oly comps, plus my Oly lifts are egregious.) I figure the worst that can happen is I'll hurt my back or make a fool of myself. I've done both multiple times, so no big deal.

A few factors to consider:

--I'm 62, so recovery is not as quick for me as for you kids.

--I train both for strength and endurance. I know the endurance training compromises the strength work. You can try to talk me out of the endurance training if you enjoy talking to people who, like teenage children, probably will ignore you

--I've found that I can do 2 days on (one endurance, one strength) followed by 1 day rest. More than that, and I fry pretty quickly. I rarely train on weekends because usually I'm outside doing physical labor for several hours, and after that, forget training.

In late fall/early winter I got my DL up to 300 lbs. (I'm about 215 lbs.) I then shifted my training to prepare for an endurance competition--since done--and have been back lifting for about 6 weeks, but not heavy. So given those circumstances, do you have any suggestions how I get myself a respectable DL by mid-August?

thanx.

Dave Van Skike
05-25-2008, 09:56 PM
Tom,

I train with a bunch of M-2, M-3 Master's lifters and it sure seem like they benifit from the exact same programming as the rest of us 30-40 yo's. DL'ing every other week but keeping a lot of other back work in at least once if not twiec a week, powercleans, rows, DB rows, pullups, shrugs etc., all these things seem to help. Good luck. I see 4 plates in your future.

Tom Rawls
05-26-2008, 01:49 PM
Dave--

DLs every other week?

Last summer and fall, I was doing them weekly, and was able to add weight to the bar most weeks. Of course, I started from a light weight, and the DL was the only pulling I was doing.

thanx for the suggestion and the encouragement. I'm not so sure about 4 plates, unless we're talking dinner plate, salad plate, bread plate, and dessrt plate.

Tom

Dave Van Skike
05-26-2008, 03:44 PM
Dave--

DLs every other week?

Last summer and fall, I was doing them weekly, and was able to add weight to the bar most weeks. Of course, I started from a light weight, and the DL was the only pulling I was doing.

thanx for the suggestion and the encouragement. I'm not so sure about 4 plates, unless we're talking dinner plate, salad plate, bread plate, and dessrt plate.

Tom


It's just an idea, one of the first things I tried when progress stalled was to go to DL heavy every other wk, have seen lots of others do the same with good success if you keep other pulls in there like power clean, rows etc.

405 is just a number, like 300, you'll blow right past it in time.
Where do you train by the way?

Tom Rawls
05-27-2008, 06:43 AM
Dave,

Where?

In my cellar, relatively close to Burlington, VT.

I don't know what sort of lifting community there is around here. The head of the local powerlifting group trains of his cellar. Carissa Gump, who is going to the Olympics, grew up around here, and her coach was a local schoolteacher, who still works with kids. I've never met him.

Dave Van Skike
05-27-2008, 07:23 AM
Dave,

Where?

In my cellar, relatively close to Burlington, VT.

I don't know what sort of lifting community there is around here. The head of the local powerlifting group trains of his cellar. Carissa Gump, who is going to the Olympics, grew up around here, and her coach was a local schoolteacher, who still works with kids. I've never met him.


Just curious, the right group environment makes a difference.

Tom Rawls
05-27-2008, 02:25 PM
. . . the right group environment makes a difference.

Don't I know it. Back in college, I lifted with a couple of shotputters. We got a little strong and, as I recall, a lot drunk.

Recently I've been relying on the internet. . . which is why I'm thinking about getting out a bit.

thanx for the suggestions.

Howard Wilcox
05-27-2008, 08:37 PM
Have you considered Starting Strength? It's meant to be 3-days/wk, but it can be done two days/wk. It's a very simple linear programming model and results in rapid gains for most people. In addition it has lots of technique information.

There are two workouts and they alternate:
A -- back squat (3sets of 5reps), bench press (3sets of 5reps), DL (1set of 5reps)

B -- back squat (same), overhead press (3sets of 5reps), power clean (5sets of 3reps)

I might have the bench and overhead press mixed up, but basically that. Of course that assumes you want to gain strength in other areas. Rippetoe (the author) contends that the low-bar back squat will help the deadlift and is easier as far as recovery goes. Deadlifts, OTOH, are brutal so they only have one work set, every other workout.

Of course, if you only want the deadlift, this probably isn't ideal.

howard

Tom Rawls
05-28-2008, 07:26 AM
Howard,

I used the SS template last year. It worked well. I've been using a modest, roll-your-own variation of it recently. I was just curious to see what other suggestions more experienced lifters might have if I wanted to make the DL the major goal.

Jonathan Owen
05-28-2008, 04:24 PM
Hi Tom,

I live in New Hampshire and last Nov. I competed in Essex Jct. The coach you are referring to is Chris Polakowski.(I hope I spelled his name right) Along with Carissa Gump he has coached a former junior national champ, (Ben Fuller) it couldn't hurt to get a hold of him as I am pretty sure he would be able to hook you up with someone in the area who could help you out, if you were so inclined. As far as I know he hosts at least a couple meets a year up in Essex Jct. I hope this helps you out in some way, and good luck with training!

Jon

Tom Rawls
05-28-2008, 04:49 PM
Jonathan,

thanx. I had tracked down contact info on Polakowski (sp), and was thinking of sending him a note. I appreciate your encouragement. Perhaps I'll see you at a meet some day.

I'm just what every coach is looking for--a geriatric novice!

As for deadlift programming, tonight I thought I would see how heavy I could go.

I pulled 308, more than I pulled last fall. This was the first time I had deadlifted over 200 lbs since last November.

And the lesson of the day is . . .

Steve Rogers
05-28-2008, 06:05 PM
Jonathan,
As for deadlift programming, tonight I thought I would see how heavy I could go.

I pulled 308, more than I pulled last fall. This was the first time I had deadlifted over 200 lbs since last November.

And the lesson of the day is . . .

You don't have to deadlift heavy all that often to get better at it.

Gant Grimes
05-29-2008, 09:33 AM
Improving DL is about recovery. Pulling big on game day is about your mindset and emotion.

I have a hard time DL'ing every week, so I'll alternate DL with rack pulls, halting DL's, and snatch-grip DL's off a 4" box. I also throw some glute-ham raises in my warmup and some reverse hypers in my cool-down a couple days a week. Those help.

I alternate squats this way, too. All my squats are low. Half the time I do them on a 12" box, which is good for recovery AND the deadlift.

Jonathan Owen
05-29-2008, 08:31 PM
Tom,

62 and pulling 308..... a vision of you as geriatric doesn't exactly spring to the forefront of my mind! It would be very cool to run into you at a meet.

Jon