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Deadlift Day
Posted on 7/12/23 at 9:26 am
Posted on 7/12/23 at 9:26 am
Does anyone do just a deadlift day once per week? If so what would a program like that look like? I was looking at mixing it in the following way:
Monday: Back/shoulders (w/ deadlift)
Tues: Legs
Wed: Chest
Thurs: Off
Friday: Deadlift (variations for up to 9-12 sets?) and arms
Monday: Back/shoulders (w/ deadlift)
Tues: Legs
Wed: Chest
Thurs: Off
Friday: Deadlift (variations for up to 9-12 sets?) and arms
4
Posted on 7/12/23 at 9:35 am to JL
quote:
Does anyone do just a deadlift day once per week? If so what would a program like that look like? I was looking at mixing it in the following way:
Monday: Back/shoulders (w/ deadlift)
Tues: Legs
Wed: Chest
Thurs: Off
Friday: Deadlift (variations for up to 9-12 sets?) and arms
i dont do body part splits, but yes deads once per week is pretty common.
why not follow a program? whats your expierence? what are you looking to do? do you lift at home or in a commercial gym?
Posted on 7/12/23 at 9:49 am to lsu777
I lift at a gym. Some weeks I do multiple body parts like you have in your greyskulls thread;
One day Bench, close grip, curl, face pull, dips squats
next day Overhead press, rows, inclinded dumbbell, chins, deadlift.
I see a guy at my gym who comes in on saturdays and just deadlifts for like an hour. Wasn't sure if that was something to throw into the mix.
I started doing individual body parts because I felt I got more soreness isolating and getting more sets in on one day then doing multiple body parts in a day.
Chest day: Flat bench, incline dumbbells, fly's either cable or dumbbell, dips, 2 triceps exercises
Legs: Squats, hack squat machine or leg press, lunges, hamstring curls, leg extensions, push sled 6 x 20 yds.
Back/Shoulders: Overhead press, pullups, barbell rows, front raises, side raises, rear delts, single arm dumbbell, chinups (cable), 2 biceps exercises
Those are just an example workouts. I try to mix up the exercises or methods (barbell vs. dumbbell vs. cable)
If you have any other programs to shoot a quick link to it would be appreciated. I try to change it up every few weeks as far as multiple body parts vs. Isolating.
One day Bench, close grip, curl, face pull, dips squats
next day Overhead press, rows, inclinded dumbbell, chins, deadlift.
I see a guy at my gym who comes in on saturdays and just deadlifts for like an hour. Wasn't sure if that was something to throw into the mix.
I started doing individual body parts because I felt I got more soreness isolating and getting more sets in on one day then doing multiple body parts in a day.
Chest day: Flat bench, incline dumbbells, fly's either cable or dumbbell, dips, 2 triceps exercises
Legs: Squats, hack squat machine or leg press, lunges, hamstring curls, leg extensions, push sled 6 x 20 yds.
Back/Shoulders: Overhead press, pullups, barbell rows, front raises, side raises, rear delts, single arm dumbbell, chinups (cable), 2 biceps exercises
Those are just an example workouts. I try to mix up the exercises or methods (barbell vs. dumbbell vs. cable)
If you have any other programs to shoot a quick link to it would be appreciated. I try to change it up every few weeks as far as multiple body parts vs. Isolating.
This post was edited on 7/12/23 at 10:07 am
Posted on 7/12/23 at 9:51 am to JL
As far as goals, I'm looking to build muscle and strength, but not a lot. I'm 40 and don't want to hurt myself.
Posted on 7/12/23 at 10:07 am to JL
quote:
Friday: Deadlift (variations for up to 9-12 sets?)
Way too many deadlifts in my opinion. Especially if you are doing them twice a week.
quote:
I'm 40 and don't want to hurt myself.
Right. So don't do 20 sets of deadlifts a week.
This post was edited on 7/12/23 at 10:08 am
Posted on 7/12/23 at 10:09 am to Irregardless
Ha, yea I was curious. The guy who does just deadlifts for like an hour looks like he knows what he is doing. Wasn't sure if it was a good workout to just do those for an hour. I wouldn't go crazy on weight. Wasn't sure the benefit of doing so many reps.
Posted on 7/12/23 at 10:14 am to JL
i mean depends, hard to know if he is doign a good program or not and depends on his goals.
also soreness doesnt mean anything. doesnt mean a good workout.
if you goal is something like upper body muscle and overall strength than just pick one of the upper body focused ppsa programs. suggest arm farm to start and that one doesnt even have deadlift.
also soreness doesnt mean anything. doesnt mean a good workout.
if you goal is something like upper body muscle and overall strength than just pick one of the upper body focused ppsa programs. suggest arm farm to start and that one doesnt even have deadlift.
Posted on 7/12/23 at 10:22 am to lsu777
Do you have a copy of arm farm?
Posted on 7/12/23 at 10:28 am to JL
quote:
I see a guy at my gym who comes in on saturdays and just deadlifts for like an hour
He’s got to be taking 5 minute plus breaks. I’d about done after 4 or 5 sets.
Posted on 7/12/23 at 10:38 am to JL
yea but look at teh samples on the ppsa site and just buy one. they are cheap and aaron puts out a lot of content. can also look at the ppsa insta for examples of other days, those are usually special days he puts out.
Posted on 7/12/23 at 10:39 am to JL
Another thing to consider is the stress on your CNS from deadlifts. It is an entirely different animal than isolated exercises. Your CNS needs recovery just like your muscles.
Posted on 7/12/23 at 10:55 am to JL
Deadlifts on back day
RDL's on hamstrings day
RDL's on hamstrings day
Posted on 7/12/23 at 10:58 am to JL
quote:
Does anyone do just a deadlift day once per week?
I only deadlift once a week but throw in hams along with stiff legs as well so it is not just deadlifts and I am done. I guess I only do it once a week because I give squat day about 3 days separation from deadlift day. I still go pretty heavy just because I guess I still can and I haven't had any major injuries from doing deads in that regard. I used to powerlift with some legit deadlifters where we dialed in technique so I have good form. Will usually get up to the mid 500's depending on how I feel that day which could take a few warm up sets then maybe 3-4 working sets. Most times I get up to 545 for a single or 2 and stop. I also don't straight bar dead lift much anymore either. We have a pretty heavy duty trap bar at my gym so I do deadlifts using it instead. I think it actually works better and I find it keeps my form in check as I have gotten older. It also keeps me from getting scrapped up shins when I don't wrap so good.
Posted on 7/12/23 at 11:41 am to MWP
Yea I quit straight bar and went to hex bar about 2 yrs ago, seems to be much easier on my lower back and can get more weight done.
Posted on 7/12/23 at 12:03 pm to lsu777
quote:
Arm Farm doesnt even have deadlift.
Yea it does. DLs once a week 4-5 sets (3-5 reps at 75-85% max top sets) supersetted with farmer walks.
Posted on 7/12/23 at 12:41 pm to Canuck Tiger
quote:
supersetted with farmer walks.
It’s a killer.
Posted on 7/12/23 at 12:59 pm to OysterPoBoy
Yea that sounds like a grip and forearm nightmare, but in a good way haha.
Posted on 7/12/23 at 1:06 pm to Canuck Tiger
quote:
Yea it does. DLs once a week 4-5 sets (3-5 reps at 75-85% max top sets) supersetted with farmer walks.
guess i remembered wrong. which one doesnt have it?
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