Freakin Deadlifts

I have my own workout but follow 5x5 system for Bench/Deadlifts/Squats and overhead presses. Like Cris i try to add 5lbs per workout. If i stall that week, i'll deload (usually is 20% of failed weight) and ramp back up. As well i do 2-3 warm-up sets depending on how i feel before working sets.

I really like the 5x5 setup...but it eventually got to a point where I wasn't seeing gains anymore. When I was doing it though, I wasn't deadlifting, or squatting. Instead I did squat presses for legs, and back extensions for my lower back. When I did stall to a point where deloading didn't really help, I started an 8x3 modification for a bit with deloaded weight. In just a few weeks I was getting where I could lift what I used to lift 5x5, on the 8x3 (gains again!)...but before I got the chance to switch back to 5x5, I changed my whole workout. I was originally doing a full 5 or so exercises (full body) 3x a week.

Now...my workout is MUCH more simple.

Workout A (Monday)
Deadlift
Weighted Chin Ups

Workout B (Wednesday)
Bench Press (I'm using hammer strength machines due to my shoulder injury)
Weighted Dips

Workout C (Friday)
Squats
Weighted Calf Raises

I may be working barbell rows in there somewhere here in the near future.

Just completed my work sets

262.5 x 5
297.5 x 3
332.5 x 3

New 3RM. Woohoo!

Good Work!

Thanks deadliftin homies. I was hoping to make 5 on that last set, but I guess I was a bit weak today. Next week is planned deload week, but I might try to test my true 1RM's next week. I have never done that yet.

Deadlifts = EPIC gains.. love them!!

Just completed my work sets

262.5 x 5
297.5 x 3
332.5 x 3

New 3RM. Woohoo!

Missed this post...that's awesome man!

Agree! Nice work!!

i havent failed 2 deloads in a row to successfully say on those 4 lifts that 5x5 system has reached its maximum potential... However i do suspect i'm close to that point where i will have to make a change.

Don't forget microloading for however long that may help.

<<<<Deadlift day! :bigsmile:

Today we used 1 set of chains for resistance training (clean grip) and it was a unique challenge to say the least.

http://breakingmuscle.com/strength-training/deadlifting-chains-why-science-says-chains-work

135 x 5
135 x 5
125 x 4
125 x 4
125 x 4
115 x 3

175 x 1 with mixed grip (no chains). I'm going to go take a nap now. :yawn:

<<<<Deadlift day! :bigsmile:

Today we used 1 set of chains for resistance training (clean grip) and it was a unique challenge to say the least.

http://breakingmuscle.com/strength-training/deadlifting-chains-why-science-says-chains-work

135 x 5
135 x 5
125 x 4
125 x 4
125 x 4
115 x 3

175 x 1 with mixed grip (no chains). I'm going to go take a nap now. :yawn:

Very jealous that you have chains at your gym! Do you ever use bands too? Good stuff!!

You guys are making me look bad. Last night I did:

10 @145 (warm up)
5 x 8 @ 225

I suppose I need to add more weight but I'm still babying this tender rib on the left side.

Are you guys using straps because my grip gets pretty tired on the 5th set of 8 reps with just 225 lbs

Hey nice job, we all have to start somewhere right? After my back injury I started DL'ing again with 205lbs I believe, not much weight at all.

Nah, I've not needed straps for any reason and I think if my grip really became an issue I would just do some grip strength work before I resorted to straps. That's just my preference though, no gloves, no straps. If I could remember I would get liquid chalk.

I've seen and YouTubed the band situation!

Like this dude:

http://www.youtube.com/watch?v=XY3y7K3NNxs

We have them, but haven't used them and I never know what we're doing until class starts and it's on the board. I don't know if it's the music or the dude in that video (maybe both combined!!!), but I'm now a little scared of the bands. :laugh:

Bands and chains are great but you have to understand how to use them in your programming.
I'd definitely exhaust any linear gains before worrying about accommodating resistance.

Everyone has their preferences, especially people who have been doing this for a long time.

I'm new and learning a little bit of everything right now and like changing it up to see how I improve (or fail). I trust my instructor. StrongLifts on my own for a while was a great starting point, but I hit a wall with it eventually so this is much better for me.

Potato: Potata!

You guys are making me look bad. Last night I did:

10 @145 (warm up)
5 x 8 @ 225

I suppose I need to add more weight but I'm still babying this tender rib on the left side.

Are you guys using straps because my grip gets pretty tired on the 5th set of 8 reps with just 225 lbs.

5 sets of 8 reps is a lot lol, my grip would be wiped by then for sure man. By comparison, you lifted 9000lbs on your working sets, PLUS a warmup of 1450lbs. I lifted 6860lbs TOTAL, including my warmup.

No surprise your grip is wiped!!

But to answer your question, no on the straps. I've read that they are basically a crutch, and not a good thing to come to rely on.

Then again, I've also read that bacon gives you cancer...so who the hell knows?

You guys are making me look bad. Last night I did:

10 @145 (warm up)
5 x 8 @ 225

I suppose I need to add more weight but I'm still babying this tender rib on the left side.

Are you guys using straps because my grip gets pretty tired on the 5th set of 8 reps with just 225 lbs.

5 sets of 8 reps is a lot lol, my grip would be wiped by then for sure man. By comparison, you lifted 9000lbs on your working sets, PLUS a warmup of 1450lbs. I lifted 6860lbs TOTAL, including my warmup.

No surprise your grip is wiped!!

But to answer your question, no on the straps. I've read that they are basically a crutch, and not a good thing to come to rely on.

Then again, I've also read that bacon gives you cancer...so who the hell knows?

There is nothing wrong with straps unless you do PL competitions. Most BB'ers use straps on all heavy pulling lifts.

I train forearms and grip separately, absolutely no reason to let grip get in the way of my pulling PR's.

Freakin love deadlifts. 2nd week doing them busted out 135lbs 5x5 with perfect form.

Freakin love deadlifts. 2nd week doing them busted out 135lbs 5x5 with perfect form.

Sweet! If you can lift the bar and a full plate you're getting serious respect from everyone in the gym.

Most 5x5 type strength routines I have seen only have you do 1 work set of deadlifts