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Deadlift
It's been a good while since I have done deads and today wasnt feeling higher rep deadlift so went for 1 rep conventional. Stopped at 405 no straps, no chalk and belt less. First attempt felt my grip giving and mentally gave up but got it on the second attempt.Not a bad starting point, I. Just under 200lbs at the moment. Definitely need to work on grip strength. Not a killer lift at my body weight but I feel its respectable starting point. Any suggestions on program's to work as "power building" type of protocol?
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Originally Posted by
crossfire
It's been a good while since I have done deads and today wasnt feeling higher rep deadlift so went for 1 rep conventional. Stopped at 405 no straps, no chalk and belt less. First attempt felt my grip giving and mentally gave up but got it on the second attempt.Not a bad starting point, I. Just under 200lbs at the moment. Definitely need to work on grip strength. Not a killer lift at my body weight but I feel its respectable starting point. Any suggestions on program's to work as "power building" type of protocol?
If your grip is weak STOP training with straps. Only time i'll use straps is for bb rows and rdls. I've found that just doing deads and heavy db rows have been good enough for me.
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Loaded carries, with a trap bar or farmers bars, dumbells or pinch gripping the heaviest plates you can handle and taking them for a walk one in each hand
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No straps
Or
Swing a hammer for 40 hours a week
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https://www.muscle-massochist.com/e-books/
Do the “PROM” deadlift program.
Best thing I ever did for my deadlift. Brought it up 90lbs in like 4 months no joke.
Pair this with a solid steroid cycle and you’ll blow that deadlift through the roof as well as pack on massive back size and thickness.
Since running this program my back has become my strongest most devolaped body part and I’ll continue to train this way.
Be prepared it’s hard as fuck and I wouldn’t reccomend doing much or any heavy squatting work alongside it
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Do you pull over under or hookgrip? Nothing builds a nice healthy imbalance like over under. My athletes use straps for anything over 5s.
My athletes also have 1 thing in common healthy serratus.
Solid advice though deadlifts (3-5) and rows. Also im big on single hand farmers walks. Nothing builds bracing ability and true core strength like anti rotational/anti flexion work. If these don't develop grip nothing will. Also dont be afraid to use chalk even if liquid and factor in the honest quality of equipment if you are at say anytime fitness where i cant grip 200kg hookgrip or using a Texas bar where iv done 10 second hook holds at 275... these things are not to be taken lightly
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Originally Posted by
cookiemonster
Loaded carries, with a trap bar or farmers bars, dumbells or pinch gripping the heaviest plates you can handle and taking them for a walk one in each hand
Respect
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Are you competing or plan on competing in a raw competition, If not then why not strap up? I mean for training purposes straps is the way to go because your hands will never be able to keep up with what your body can pull, well not for more than one or two reps. And as far as safety goes, wraps allow you to pull heavy as your want with a over and over grip vs the over under or also known as the reverse grip which causes bicep tears in guys deadlifting. Trust me I had a small distal tear about 2 years ago and I have never pulled raw reverse grip since, and now I realize how lucky I was it wasn’t a full tear.
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