Increasing Deads

[prodigy06]

Deads have allways been good to me, and I've always trained the same way 5x5. increasing weight from set to set, always heavy but progressively heavier. I think I'm getting sick of it though.
I'm not a powerlifter, I'm a bodybuilder who wants to continue to deadlift like a powerlifter. But I don't think my training deads they way I have been will achive that for me.
Any advice or different training ideas to help?

I was thinking of maybe doing a "light" week of 5x5 then a heavy week of where I do 3 sets of 3 reps then 3 more sets of 1 rep increasing weight for each set. And continue my reg. back work each week. Or something like that. Maybe add some farmerwalks for grip and what not and some Isometrics.

Thoughts?

 

[E-Dawg]

I love deadlifting, mostly sumo. I was doing the 5x5 for quite a while, but eventually my lifts didn't get any bigger. I am not a bodybuilder, more into the powerlifting. So, I changed it up a bit. Right now I am deadlifting twice a week. I have a light day to work on my speed. I do 10 sets of 2-3 reps, with about 30 seconds rest. I bump up the weight every week, but I make sure I lift it just as fast as I did the last week. Also on my light day I do pull-ups, rows, and a few sets of rack pulls ( heavy of course...with no straps ), this really helped my sticking points and my grip. Doing both traditional and sumo seemed to help too. When I do rack pulls I lift from about 2" below my knees. These are killer on the traps too. Romanian deadlifts are another way to increase your deadlift. Just do them slow and steady.
On my heavy day its low reps (3x3 after warm-up), with plenty rest, and it's all about lifting big. I will do some back stuff on this day too along with some reverse curls.When I work on the bottom part of my deadlift I stand on a 4" box, and do this about twice a month. And farmerwalks are awesome I think I will start doing those again. But, when all else fails I change the way I think, and start doing something different. Thats just how I do it, and I am sure there are many other ways.
So far I added 50lbs to my deadlift in 2 months, no juice, just different training. Well, good luck on improving your deadlift, hopefully some of this will help.
E-Dawg,

 

[prodigy06]

Good ideas, I think one of my huge problems is I've never worked on speed. I think I def. need to start that.

 

[dbc3po]

i compete as a powerlifter and deadlifting is my weak spot but when I pulling fast I always seem to be able to pull more, I get through my sticking points faster. Another thing Ive done is on my speed day I sit on a box so that I can make sure im starting with my hips lower and not stiff legin my deadlift. Where is your sticking point.? Do you do good mornings at all?? These are alot of questions that need to be answered so taht you can pull more.

 

[E-Dawg]

Do you do sumo, traditional or both? If you do mostly sumo, like me, your lower back gets neglected just a tad, while more emphasis is placed on the hips. I do romainian deadlifts, with my knees slightly bent to target my lower back.
But one thing alot of the guys at the gym tell me is to alternate between sumo and traditional. Which I do try, I'm just partial to sumo style. Speed is the key, and the difference it made in my deadlifts, and other lifts, was dramatic. Have a good one.
E-Dawg,