Deadlifts: workout 03/31/06

[mastover]

A couple of weeks ago I saw a girl in the gym who I've never seen before doing deadlifts. Now, this is unusual in itself, but I noticed she was working real hard and finished with a set of 3 reps with 225 lbs. She was probably 5'4" and weighed around 120 lbs, although it was hard to tell due to her baggy workout clothes. She went into the locker room and emerged about 30 minutes later wearing a designer business suit with a knee length skirt. Slim waist, wide shoulders, great legs, walking with a gait of confidence. She just seemed to exude good health.

Sometimes an unexpected scenario rekindles motivation and determination. I was thus inspired by this young woman today.

Weighed in at 163.5 lbs and trained Back:

Hammer Grip Weighted Chins: 3 x 65 x 8,6,5
BB Rows: 2 x 275 x 5,5
1 x 195 x 20 (reverse grip)
Deadlifts: 1 x 135 x 10
1 x 225 x 6
1 x 315 x 3
3 x 385 x 4
1 x 315 x 10

I could do chins and wide grip pullups all day long, but if I don't deadlift I not only lose thickness but width as well. Yes...width. You want a wide back?? You want muscle all over from head to toe?? DO DEADLIFTS

[mrgrieves]

Is hammer grip with palms facing each other?

[cajunman]

Originally Posted by mastover

I could do chins and wide grip pullups all day long, but if I don't deadlift I not only lose thickness but width as well. Yes...width. You want a wide back?? You want muscle all over from head to toe?? DO DEADLIFTS

Amen! Heavy deads, stiff-leg deads, and barbell rows do more for my back than any other movement!

[BigDog]

What!!?? She wasn't too muscular or thick from the deadlifts? She didn't look like a troll? Regular clothes fit her even though she lifts heavy? You must be joking. . .

Question for you Mr. Mastover: The only way that I can get a regular lifting session in is to do it at home (2 year old; wife that works; etc) first thing in the morning. All I have for weights are a bunch of DBs - which is fine for most purposes, but for squats and deads, it's not
enough weight.

My solution is to do 1 leg deads and squats - the overall weight isn't as high as it could be (and probably can't be), since:" 1) There is only one leg in play; and 2)balance is much tricker with 1 leg on the floor.

How much am I losing out if I still lift (and lift as heavy as I can while remaining in control of the weight and keeping good form), but with only 1 leg?

Thanks- bd

[Fender]

Deadlifts has become one of my favorite exercises since starting them about a month ago.

[mastover]

Originally Posted by mrgrieves

Is hammer grip with palms facing each other?

Yep. I place a V bar handle over a chinning bar and pull my sternum up to the bar. I've found the closer the grip, the more lat recruitment. I never do wide grip pullups or pulldowns anymore. The close hammer grip works the lats, lower lats, bi's, rear delts, and mid-traps.

cajunman,
You know of what you speak my friend

[mrgrieves]

I posted this is another thread so I hope I don't get jumped on for repeating it, but the discussion turned into one about squats.

I just started trying to do squats and deads. Very light weight. I put 85 lbs up and squatted three sets of ten. I put the bar on the ground to do deads and about my third rep in I got a sharp pain in my right knee. So, I stopped. This happened three workouts in a row. Each time I went over and grabbed a 60 lb barbell and did 3 x 10, just to work on form, and there was no pain. I also don't feel like it did anything for me. Just too light.

Why is it that I get pain doing deads at 85 lbs but absolutley none at 60? I haven't done them in about ten days or so. But I really want to coonsistantly do deads and squats.

[TarSeal]

Mast,

Thanks for the post. Good timing for me since today is my deadlift day. I've changed my whole routine to 3x10 after 8 weeks of 5x5. Seems a little strange to do 3x10 on deads though. Any thoughts on this?

[Hort]

Great story, Mastover. You're an inspiration. Congrats on your progress.

[mastover]

Originally Posted by BigDog

What!!?? She wasn't too muscular or thick from the deadlifts? She didn't look like a troll? Regular clothes fit her even though she lifts heavy? You must be joking. . .

Question for you Mr. Mastover: The only way that I can get a regular lifting session in is to do it at home (2 year old; wife that works; etc) first thing in the morning. All I have for weights are a bunch of DBs - which is fine for most purposes, but for squats and deads, it's not
enough weight.

My solution is to do 1 leg deads and squats - the overall weight isn't as high as it could be (and probably can't be), since:" 1) There is only one leg in play; and 2)balance is much tricker with 1 leg on the floor.

How much am I losing out if I still lift (and lift as heavy as I can while remaining in control of the weight and keeping good form), but with only 1 leg?

Thanks- bd

I would say it is not the same as heavy BB deadlifts from the floor. However, if you go heavy enough, I much prefer doing Roumanian Deadlifts with dumbells.

Travis,
I like doing multiple sets of lower reps with deadlifts. But I always try and include a higher rep backoff set. I don't go to failure on the backoff set. Once I realize my form is breaking down, that's when I terminate the set. To me, that is taking a set to "failure" with deadlifts.

[TarSeal]

Originally Posted by mastover

Travis,
I like doing multiple sets of lower reps with deadlifts. But I always try and include a higher rep backoff set. I don't go to failure on the backoff set. Once I realize my form is breaking down, that's when I terminate the set. To me, that is taking a set to "failure" with deadlifts.

Mast, thanks. When you design your workouts do you periodize your set/rep schemes? And if so, do you segregate deads due to the nature of the lift?

[mastover]

Originally Posted by Travis

Mast, thanks. When you design your workouts do you periodize your set/rep schemes? And if so, do you segregate deads due to the nature of the lift?

The only time I'll follow a periodized training routine is when I go on a pure strength cycle, beginning a couple of weeks after a show. Deads, Squats, Heavy Inclines or Weighted Dips.

When I use pure bodybuilding routines, as I am currently, my workouts always change from week to week. This includes changes in exercises performed, order of exercises done, reps, sets, cadence, grips, intensity techniques, rest times, etc.

As far as conventional deadlifts, I try and get in 1 day a month where I do them. Or I may do them again on a week where I do not include squats in my leg training.

[TarSeal]

Thanks again. You're very advanced to say the least!

Just keeping track of all those variables, and making changes in a sensible manner, is beyond my capabilities right now.

I guess I'll just do 3x10 sumos as planned today, since I've been going heavy for a while, and I do deads every single week.

[mastover]

Originally Posted by Travis

Thanks again. You're very advanced to say the least!

Just keeping track of all those variables, and making changes in a sensible manner, is beyond my capabilities right now.

I guess I'll just do 3x10 sumos as planned today, since I've been going heavy for a while, and I do deads every single week.

Well, it's not that I'm so far advanced, but I've been training for such a long time that I need variety (as long as the weights are kept heavy) to make improvements from year to year, and to keep one step ahead of the young upstarts in this game. Therefore, a training journal becomes invaluable as a means to measure and track progress. I've kept training journals now going back 22 years.

[TarSeal]

Originally Posted by mastover

Well, it's not that I'm so far advanced...

You're too modest my friend!

[Weight-Tress]

I have found I love doing DL's. Even more than squats. I have never seen another female at the gym do them, and have only seen 2 other males do them. I wonder why? The DL platform is always empty.

I superset Romanian, SL and Sumo style. 2 x 8 as heavy as I can take it, with one minute of rest in between styles & sets. I do these at least once a week, usually twice a week.

[boots]

Perfect timing - Tonight's workout includes deadlifts and, as usual, your post has me fired up!

I also want to thank you for your post two weeks ago on squats. Your advice was spot on and motivating- it prompted me to examine the way I was approaching squats and make some serious positive changes by increasing my range of motion. I was sore for three days afterwards....

[BigDog]

Originally Posted by mastover

I would say it is not the same as heavy BB deadlifts from the floor. However, if you go heavy enough, I much prefer doing Roumanian Deadlifts with dumbells.

That's pretty much what I suspected. It's just not the same for your back - or for that matter your legs.

It's a hell of a lot better than nothing, but I would have been surprised if you had said "no difference".

Thanks for your insight.

[HevyMetal]

I've found for Lats that there is no "one" exercise that does it all.

I agree on the Deads completely but in the same workout I will do:-

Close grip Palms-facing -away pulldowns
Wide-grip Palms-facing-away pulldowns
Iron-cross-type cable pulldowns
One-arm rows.

All done as a Giant set after Deads.

[jpfitness]

Originally Posted by mastover

You want muscle all over from head to toe?? DO DEADLIFTS

WERD!