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Thread: Question on deadlift/halting/rack pull cylces

  1. #1
    Join Date
    May 2008
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    Default Question on deadlift/halting/rack pull cylces

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    Rip,

    I set a goal to pull a 600 lb deadlift by the end of 2011, if not sooner (pulled 545x1 yesterday). Since I'm experiencing issues with recovery from heavy deadlifts I've chosen to start a program centered around haltings and rack pulls for my heavy pulling.

    The issue I have is that I love to deadlift. I always have; it's my favorite of all the lifts. It's going to be very strange for me to train without deadlifting. I'll trust your judgement, tho and give it a go. I understand i'll be alternating haltings and rack pulls every other week. I read that you only deadlifted in the warm-up room and on the platform on meet day. Since I have no plans to compete in a powerlifting meet at this time, I have a question for you.

    How long would you suggest cycling in the haltings and rack pulls before testing the full ROM deadlift again? 8 weeks, 12, 15...?



    If you care to know more about my training background and current split, here you go:
    32 years old, 6' 1", 220 lbs, trained and competed in Strongman for about 8 years up until late 2009.
    Currently I follow a 4 day split, similar to the following, but not always set in stone. Listing only the work sets, not my warmups.
    Day 1:
    Bench Press - 3 sets of 5
    Weighted dips - 2 sets of 5
    Weighted pullups - 2 sets of 5
    Barbell Curls (for the girls...)

    Day 2:
    Squat - 2 sets of 5
    Stiff Legs (bar touching top of feet) - 1 set of 5
    Barbell Shrugs - 1 set of 5
    Back Extensions - 2 sets of 10

    Day 3:
    Clean & Press: 3 sets of 5 or 5 sets of heavy singles
    Clean & Push Press: 1 clean with 3 push presses
    Bench Press: 5 sets of 3 (speed)
    Pullups - bodyweight for 5x5

    Day 4:
    Squats: 3 sets of singles, pyamiding up, sub 1RM or 5 sets of 3 (speed)
    Deadlifts: 1 set of 5 (heavy singles once a month)
    Barbell Shrugs: 1 set of 5

    Day 4 was the workout I did yesterday. Here's what I ended with:
    Squat: 365x2, 385x1, 405x1
    Deadlifts: 225x5, 315x5, 405x2, 475x1, 545x1
    Barbell Shrugs: 3115x5, 405x5, 495x5, 625x5

    My stiff legs end with 405x5 and I do heavy shrugs twice a week. I'm sure that's not helping my recovery issues since that would be 2 days a week of heavy pulling with cleans on a 3rd day. I just love to pull...

    Thanks a bunch.

  2. #2
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    Default

    What are you squatting for 5?

  3. #3
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    May 2008
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    Default

    I hit 400 for 2 sets of 5 at the end of 2010. I've been having some recovery issues lately so I backed off and my most recent squat workout was 2 sets of 5 at 365.

  4. #4
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    It will be interesting to see if that is enough base for a 600 deadlift. Figure on 5 lb. jumps, so that would be 10 lbs/month for the 55 lb. span. Given a couple of resets, probably by October.

  5. #5
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    May 2008
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    Got it. Just to be clear, are you recommending the haltings/rack pulls straight thru until around October. Or do you suggest pulling from the floor a few times to chart my progress as I go?

    And my squat will be going up. I'm planning on a mid-400's set of 5 by summer. I've got a couple of issues to work out with recovery and cleaning up technique. The strength is there.

  6. #6
    Join Date
    Dec 2010
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    61

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    Hey Rip,

    The TM is working great, thank you again. Back to Travis's question, how many weeks after beginning the altnerating of rack pulls/haltings before testing the deadlift? and would you wait to do it on the intensity day when you're bodys a little bit less beat up?

  7. #7
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    I don't know that you test the deadlift, because if you do you interrupt your training for the deadlift. Ironic, eh? Maybe once, Travis, after a reset and a recovery to the weight.

  8. #8
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    May 2008
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    Got it. Thanks for the info. One last question for you: do you have any suggestions on an appropriate weight with which to start the halting deadlifts (do you have a general rule of thumb based on a percentage of 1RM, 5RM, or rather make an educated guess based on the individual and their strong/weak points)?

    I'm good with where to start at for the rack pulls. I've been doing those long enough to figure that one out on my own.

    Thanks again.

  9. #9
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    Jul 2007
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    starting strength coach development program
    With a 1RM deadlift of 545, I'd guess you'd start with about 455 x 8. But it varies, so titrate it yourself.

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