deadlifting

bigstar

so im going to start deadlifting in my routine, but which type do most recommend- stiff leg romanian or the bend legs. need something good for the hamstrings.

kevpants

Just the convential deadlift. It's good for the.....everything

crotalus667

bigstar wrote: »

so im going to start deadlifting in my routine, but which type do most recommend- stiff leg romanian or the bend legs. need something good for the hamstrings.

The stiff legged and the Romanian are predominately for the hamstrings (the will work the back as well) the standard or sumo ones are predominately for the back, I’d recommend starting with the standard before you try any of the other’s

WHIP IT!

In a couple of weeks, I'm planning on doing a full deadlift session for the first time ever. I've Deadlifted a little bit "here and there" in the past year but, being honest, have generally neglected the exercise.

Thing is, I just don't know where to expect my deadlift to be if you know what I mean. My Bench is currently at 110kg for 3RM and my Squat is at 125kg for 3RM... bearing in mind that I have never really seriously deadlifted, what would people recommend I "aim" for in my first session, working up to a 3RM?

I really don't know what to expect from it you know.

the drifter

aim to get a perfect thenique at a low weight brfore going for a 3rm!!! the weight will follow after a couple of sessions!!!

Pugsley

With the deadlift you really need to concentrate on form for the first while, if you put a lot of weight on and work to failure first time around you could end up in bad shape.

As for what you could expect, deadlifts are typically slightly heavier than a squat, if you had trained both for the same length of time I'd guess your deadlift would be 140kg or so. But you haven't been training them both, so I wouldn't advise going even close to that yet.

Al_Fernz

the drifter wrote: »

aim to get a perfect thenique at a low weight brfore going for a 3rm!!! the weight will follow after a couple of sessions!!!

I'd agree and add that you should start off at 60kgs- i.e. two big plates on both side. I think it's important to get the movement right at the correct height you're going to be lifting the bar from. Do lots of reps for around two weeks so that your body learns the correct form.

Head up, shoulders back, arch back, tense stomach, glutes and hams, grip the bar as tightly as possible and just pull. Enjoy

Jonny303

bit of advise i found useful when i started deadlifting...RECORD EVERYTHING

mayb this aint possibly in public gyms, bt for me when i was chasing form, i recorded every set, and after a couple of nights watching youtube, you'll soon spot what your doing wrong! still do this now out of habbit!

just on romanian deadlift, anyone recomend a good demo vid of learning it? been using good mornings as my main h/string exercise but i think its time to bring in something else

bigstar

whats the thoughts on squats and deadlifts or SL deads, never do any in the same session or could i do squats and SL deads on a leg day. thinking it could be too much for the back.

BobbyOLeary

Doing squats and deadlifts on the same day really depends on how much they take out of you. Starting Strength calls for Squats every day and deadlifts every other day and its a good program. Rip does talk about how as you progress that deadlifting will have to be scaled back in order for you to recover. Personally I can deadlift every other day and still feel ok, I would fathom though that as I progress I'll lose that ability.

If you've never deadlifted before I wouldn't worry about SLDL or Romanians. Get your normal DL up to 2xBW and then start to worry about it. Normal deadlifts, as kevpants says, are good for everything.

BossArky

bigstar wrote: »

whats the thoughts on squats and deadlifts or SL deads, never do any in the same session or could i do squats and SL deads on a leg day. thinking it could be too much for the back.

Time allowing I would do something like this:

squat - 5x5
stiff leg deads - 3x8
barbell lunges - 3x8
not able to walk - 3xdays

kevpants

Forget about the deadlift variations. Just squat and deadlift.

Bobby is spot on there's no hard and fast rule as to whether you should squat and deadlift in the same session but generally as you get stronger and start moving more weight for the same reps you'll have to start scaling back the deadlifting. The "volume" goes up. That word is thrown around a lot but basically if you take the amount of weight lifted in each rep for each set and add them all together you'll get a total which will grow by a fairly big number for a fairly small increase in strength per rep....if you get me?

Say you do 5x5 with 60kg deadlifting this = 1500kgs lifted in the session.

You get a bit stronger and manage to get up to 80kg 5x5 = 2000kgs lifted in the session. 500kgs in the difference and you're still really only getting into it. You get to 100kg 5x5 and suddenly you're doing 2500kg. You may be looking at the increase in the weight on the bar in front of you but your body is having to deal with the overall total.

Hopefully this explains why paradoxically you'll be getting better at squatting and deadlifting so you won't be able to do it as often.

Plus once the deadlifts get heavy you'll tear a calous if you don't take a break, no maths in that reason

WHIP IT!

kevpants wrote: »

Forget about the deadlift variations. Just squat and deadlift.

Bobby is spot on there's no hard and fast rule as to whether you should squat and deadlift in the same session but generally as you get stronger and start moving more weight for the same reps you'll have to start scaling back the deadlifting. The "volume" goes up. That word is thrown around a lot but basically if you take the amount of weight lifted in each rep for each set and add them all together you'll get a total which will grow by a fairly big number for a fairly small increase in strength per rep....if you get me?

Say you do 5x5 with 60kg deadlifting this = 1500kgs lifted in the session.

You get a bit stronger and manage to get up to 80kg 5x5 = 2000kgs lifted in the session. 500kgs in the difference and you're still really only getting into it. You get to 100kg 5x5 and suddenly you're doing 2500kg. You may be looking at the increase in the weight on the bar in front of you but your body is having to deal with the overall total.

Hopefully this explains why paradoxically you'll be getting better at squatting and deadlifting so you won't be able to do it as often.

Plus once the deadlifts get heavy you'll tear a calous if you don't take a break, no maths in that reason

Very helpful post Kev - thanks...

Quick Squat question - where should you position your feet in a Squat? I usually have mine about shoulder-width apart or slightly narrower with toes pointing to 10 and 2 o'clock kind of?

kevpants

WHIP IT! wrote: »

Quick Squat question - where should you position your feet in a Squat? I usually have mine about shoulder-width apart or slightly narrower with toes pointing to 10 and 2 o'clock kind of?

Play around with it. I'd just recommend not going TOO wide or TOO narrow. The really wide stance you see on youtube doesn't apply so don't think that's how you should do it starting out. Narrower than shoulders seems too narrow to me. The best way I found of finding my best stance was to go for the most "athletic" position. What this means is the position you'd naturally put your feet in if someone threw you something heavy or if you were jumping down off a height to your two feet, your body should assume the most stable position.

It's not the be all and end all. For christ sake when I unrack my heavy squat attempts I just try and get my feet planted ASAP. I'd say mine vary by a few inches every go if I'm honest. I know my strongest position but if I don't get it quite right when I step back I don't piss about moving my feet all the while getting crushed under the bar :pac:

WHIP IT!

kevpants wrote: »

Play around with it. I'd just recommend not going TOO wide or TOO narrow. The really wide stance you see on youtube doesn't apply so don't think that's how you should do it starting out. Narrower than shoulders seems too narrow to me. The best way I found of finding my best stance was to go for the most "athletic" position. What this means is the position you'd naturally put your feet in if someone threw you something heavy or if you were jumping down off a height to your two feet, your body should assume the most stable position.

It's not the be all and end all. For christ sake when I unrack my heavy squat attempts I just try and get my feet planted ASAP. I'd say mine vary by a few inches every go if I'm honest. I know my strongest position but if I don't get it quite right when I step back I don't piss about moving my feet all the while getting crushed under the bar :pac:

Again, very helpful - thanks...