Author Topic: Deadlifting program  (Read 2861 times)

Offline LithiuM23

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Deadlifting program
« on: February 17, 2016, 11:53:01 PM »
Hey all, I'm wondering if any of you have done a good deadlifting program?

 I've recently been doing them more, and I'm noticing a strain in my stomach (core) muscles while lifting over 225. Seeing as I used to max out at over 500, this is a real problem for me. I feel like my core strength is not up to par either, which could be part of it.

Anything in general you guys can suggest? I've started training abs twice a week (usually planks because I seem to be too heavy/my core too weak for anything else).
Best lifts:
Bench- 380, Squat- 365, Deadlift 505
Honourable mention- Incline bar 350

Offline Squatzilla

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Re: Deadlifting program
« Reply #1 on: February 18, 2016, 09:50:24 AM »
It may be a technique problem instead of a core weakness, e.g. you aren't bracing your core properly during the lift. I usually do 3 sets of Hanging Ab Raises 2 times a week for my core. They're also good for spinal decompression.

Also, front squats.

I haven't done any deadlifting programs, but I found this article where some of the best, go through what they've found to work best for their deadlifts. Maybe it will be of some help. http://www.jtsstrength.com/articles/2013/06/28/my-best-deadlift-cycle-ever/
Current 340/180/380
Goal 365/185/405
First Meet: 160kg/70kg/185kg Wilks: 370

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Offline LithiuM23

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Re: Deadlifting program
« Reply #2 on: February 18, 2016, 09:06:13 PM »
It may be a technique problem instead of a core weakness, e.g. you aren't bracing your core properly during the lift. I usually do 3 sets of Hanging Ab Raises 2 times a week for my core. They're also good for spinal decompression.

Also, front squats.

I haven't done any deadlifting programs, but I found this article where some of the best, go through what they've found to work best for their deadlifts. Maybe it will be of some help. http://www.jtsstrength.com/articles/2013/06/28/my-best-deadlift-cycle-ever/

Awesome thanks for the link!
Best lifts:
Bench- 380, Squat- 365, Deadlift 505
Honourable mention- Incline bar 350

Offline Stile

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Re: Deadlifting program
« Reply #3 on: February 22, 2016, 03:20:08 PM »
You might of tweaked something. I recently got a mild oblique tear that caused more discomfort than pain during deads, it corrected itself in about a month. Deadlifts and volume don't work for me. Squats and bench more volume seems great, but dedz for me work best at once a week, seven sets total. Usually something like this
135x5
225x5
315x5
365x3
385x3
405x3
425x3

sometimes everything over 385 are singles. I also rest till I'm ready whether its 2 minutes or 10 minutes. some weeks I'll replace the 425 with something heavier if I'm feeling good.
« Last Edit: February 22, 2016, 04:09:17 PM by Stile »

Offline kimm4

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Re: Deadlifting program
« Reply #4 on: February 24, 2016, 02:16:55 AM »
I ran Ed Coan's deadlift routine over the summer.  Was tough as hell but I enjoyed it.

http://www.lift.net/workout-routines/ed-coan-deadlift-routine/

In this link you can plug in your numbers, hit calculate and it will give you your 10 week customized program.

http://tsampa.org/training/scripts/coan_phillipi_deadlift/
« Last Edit: February 24, 2016, 02:24:23 AM by kimm4 »
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Online Get-n-fit

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Re: Deadlifting program
« Reply #5 on: February 24, 2016, 07:55:34 AM »
^^^^that's what I was going to recommend (Ed Coans DL program)
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Offline Ramrod

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Re: Deadlifting program
« Reply #6 on: April 06, 2016, 08:10:28 AM »
About 1/2 way down this page is 5 Deadlift Programs.
http://ramrodreviews.com/powerlifting-routines

I'm currently trying the 4th one. 12 Week program. I've ran the Ed Coan-Phil. one not long ago. I would recommend taking it easy on the Accessory work. It can quickly OT your lower Back. I ran into that issue. I would ditch the Stiff Leg or GM for Hypers or Leg Curls many times.  If not I couldn't recovery good enough.
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline kimm4

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Re: Deadlifting program
« Reply #7 on: April 06, 2016, 09:34:00 PM »
About 1/2 way down this page is 5 Deadlift Programs.
http://ramrodreviews.com/powerlifting-routines

I'm currently trying the 4th one. 12 Week program. I've ran the Ed Coan-Phil. one not long ago. I would recommend taking it easy on the Accessory work. It can quickly OT your lower Back. I ran into that issue. I would ditch the Stiff Leg or GM for Hypers or Leg Curls many times.  If not I couldn't recovery good enough.


Oh wow this is great thanks for this!
"Normal is an illusion.  What is normal for the spider is chaos for the fly." - Morticia Addams