The Art Of The Deadlift

[Deleted]

I've found that good assiatance exercises for the DL are RDL's, Barbell rows, and DL's while standing on plates or blocks. Also, don't go very heavy every workout. For me I do mini waves where I build up to a new PR and the next few weeks I don't use anything above 80% and even then I keep the reps low.

Squats and back raises/extensions are also good to increase your DL, but I do these at least 3-4 days after DL's.

[davedaneault]

Hello, i got problem with my deadlift, i think my 1rm chart is not good. For my reps range(8 to 5) i think it boost my 1rm, because if i wanna try to lift the 1rm, i'm not able to mouve it a bit. but the range 4-1 reps of my chart looks good, but the 1rm drop under 50 pounds under the real 1rm that i got when i found. exemple: my real 1rm was 535, i know it, because i try it and got it with a lot of energie. But i did 500 x 5 no reps left, and when i calculate my 1rm from my 5 reps i got 585, but i can't move it from the floor.

i use the same 1rm chart for all my 3 mvts, it seem, to be ok for the bench, i think it's because the weigth, the bigger the weight are, the bigger the % are, but the heavier the weight get, the tougher the little weight increase are.
ex: if i lift 100 and i add 10% i got 110, but if i lift 1000 i got 100, but in practice, it's another things, because if i add just 1 pound on 1000 it could look like 10 pound adding to 100. So the chart just check the % versus the weight, but i think it's more than that, because the stronger you get, the smaller your increase are, i don't think a 1000 pound squatter could add 50 pound easily than a 300 squatter, plus the % are a lot bigger for the 300 squatter (16%), and (5%) for the 1000 squatter, but the 300 will get is new 1rm easily than the 1000 who will just try to a 5%.
i hope you understand my point of view, i try to make it easy.
and another things, natural lifter have more difficulty to reach there goal. the chart seem to be build for drug user.

so i need you helps to find a technic, chart or something else to increase my 1rm, and something that does not forget the "% point"
thank you
-dave

[Deleted]

Hi Dave. While I've never put too much stock in those reps/max calculators, I, myself, can do 4 - 5 reps with 500 and have a max of 585. It might be that you need to concentrate on improving your starting pull and technique. I dead lift conventional style. Some exercises that have helped me are romanian deadlifts, deadlifts while standing on a 2-3 inch block, and barbell rows. When I do the deadlifts off of blocks I usually don't go heavier than 75% of my deadlift 1RM an concentrate on "powering" the reps up as fast as possible. The romanian deadlifts help the whole posterior chain and strengthen the hamstrings too.

[davedaneault]

Thank you

[Deleted]

Hey, what is the difference between regular DL and Sumo style? I know you should try both and see what is more comfortable etc... but (just thinking out loud) is one style for a stronger back and the other for more leg strength? Any info would help. also at the 18 march meet I did not see anyone use the sumo style which brings me to ask these questions........
Thanks Johnny O