TRAIN LIKE ME: Deadlift & Press workout + Powerlifting Training Split
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- Опубліковано 19 сер 2019
- Hey guys in this video I'm taking you through my workout to train like me where we do a deadlift workout and I show you my current powerlifting split. I basically train like a powerlifter until I have to get specific with my competition. So the programming base is a powerlifting program with a full body split. If you are wondering how to get strong this is the best way to go in my opinion. We start the training off with the barbell deadlift, then go into overhead press, close grip bench, and end with some conditioning! This is the first of a series videos so stay tuned for the others coming out and I will add in a free block for you to try!
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Let me know how many days a week you deadlift and where is your sticky point. Join The Iron lions Fb group for free training articles, tips, coaching, AND COMMUNITY!
Szat Strength hey Coach Joe, I deadlift heavy once every 10 days and I program a lighter or volume day in between. I have hit a PR recently in deadlifting, what I am wondering is should I ditch the volume day for a day of pulls that are complementary to dead lifting? Or is having my cns used to deadlifting that volume day better if I'm only deadlifting once every 10 days
Deadlift from the floor once a week (heavy single, reps@9, 2-3 sets of reps@8) and then I do Farmers Carry, Sandbag/Stone Loading and Front Carries each once a week (separate days). I count those three because I find they all take away from my recovery... I tried two days of "traditional" deadlift variations but with the carries, my performance dropped consistently. Sticking point is right at 13" (nationals was terrible for me!). I find that 13" deadlifting in lieu of deadlifting from the floor for a couple blocks typically ups my deadlift when I come back to it.
Heavy main deadlift is once a week for me (I'm a beginner). I'm not really sure where my sticking point is, because my grip is my weak point (I use a mixed grip).
I deadlift 2-3 times a week and I Change it up to a snatch, pause or sldl and rdl. My sticking point is the lock out, any tips?
2 times a week with 1 being a variation (RDL, SLDL or paused). Sticking point definitely off the floor
Once or twice a week my sticking point seems to be gravity which seems to start at the floor...
Now this is a real workout video! No bullshit, no jibberjabber. Just hardcore workouts! Great, loved it💪
Thanks for this. I love this style of programming/training routine. Thank you
Joey why do you only have 33000 subs :( deserve way more ! Great work bro loving the vids !
This is gold, such a good idea.
Great video and good tips! I'd love to see more of these kind of videos!
thanks for watching I appreciate YOU
Most underrated fitness channel out there right now
FFS, dat video quality and color correct bro! Great job, big pleasure to watch videos like this. Sry for bad English, it’s not my native language )
Deadlift once week right now, and sticking point is off the floor to mid shin. Also I really like the style of this vid! Love the training clips with commentary.
Currently deadlifting heavy once a week with a variation (pause, double pause, banded, snatch grip etc) on a 2nd day. I'm strong off the floor, but my lockout is weaker. Thanks for the awesome content Joey!
Ur gym is absolutely crazy! I'm doing deadlift thrice per week😏 and it is really working very well
Deadlifting 3 times a week. 2 volume days, one heavy single day. Stuck right above the knees. With straps I can hitch it up, but I don't train with straps very often anymore.
Killer workout video. I want to be like you when I grow up (you're actually younger than me though)
I deadlift twice a week, current block is conventional on one day and RDL's on another. My sticking point is off the floor but I kind of got sick of deficits after my last training block so I'm temporarily doing RDL's to strengthen my glutes which are weak during squats.
After my last program I took a liking to deadlifting twice a week so I stick to it, so one heavy/comp day, accessory work targeting a weak point and light hamstring isolation the other day. As for the sticking point it's area around the knee, as far as momentum takes me.
I have read about HIRT (High Intensity Repeat Training) some time ago, it refers to the kind of conditioning you do, letting the heart rate dictate the rest between sets. Sprinters use this alot iirc.
As far as deadlifts it's once a week.
Noice video, looks like a super solid session. Really like this format of video. What shoes are you wearing?
My deadlift sticking points and grip and breaking off the floor, I really enjoy the style of video you should do it a lot more
Twice a week. Heavy day and pause dl. No major stick point but starting to hit doubles at a weight where I have to fight hard to avoid sleepy time.
I am currently only deadlifting once a week, but I am doing power cleans and clean pulls also. I know the movements are a bit different, but I have a comp with an axle clean and press, so I do the clean and press to a top set and volume, then heavy triple clean pulls with the axle. Another day I do heavy deads, and another day traditional clean. I have found that if i can break off the floor, I have the lift. I'll stick around mid shin but only with wagon wheels and I've found it can pretty much always be attributed to a setup problem.
Coach is going super Saiyan!!
haha just a normal dude trying to be less normal.
Can you explain more about conditioning? What is for, who should do it, different conditioning workouts?
Joey my sticking point on my deadlifts have always been lockout. I’ve tried almost everything to fix my lockout and I can’t seem to fix it. I only do strongman competitions so the hitch and ramp is fine but if I ever want to pull a max at a deadlift party I want to be able to lock it out like a powerlifters. I typically deadlift twice a week with a heavy and a speed day
Deadlifting once a week. I came into strongman/powerlifting as of last November. My first experience with strength sports at 36 years old. Sticking points/difficulties with deadlift include my grip strength, back rounding at my max weight, right below/above my knee, and finding a perfect (for me) foot stance width. Thanks for your videos, they're fantastic!
Would you be open to deadlifting 2x per week?
@@SzatStrength Absolutely.
My sticking point I think is my core. My back tends to round when I get heavier. Haven’t experienced a sticking point “spot”
I do regular deadlifts once a week and I end up doing wagon wheels or rack pulls once during the week to. My sticking point is lockout.
Once a week. But on my separate squat day I add leg press, and Upper back accessory work (theory being dead lift helpers). I am comparatively weak - but have been making steady gains without injury at 53.
Your press setup looks really strong
Do you like the floor press for triceps strength?
Currently deadlift 2x a week. Deficit deadlifts for strength off the floor and lighter (but still plenty taxing) comp style work for technique later on in the week (I use a belt and straps for my tech work). I'm currently running a program that Brian Alsruhe created a template for. As far as sticking points go, I've gotten stuck on the floor (hence the deficit deads) and I've gotten stuck just below my knees as well, but I don't know if that's just because I'm not a very advanced lifter. At most I'm intermediate just past novice stage. Best pull is 315x4 without straps or a belt. It's not much but it's something.
Power!
I deadlift once a week but I do a shit load of other pulling throughout the week; lat pull down, cable rows, barbell rows, dumbell rows,pullups. I'm doing 5/3/1 right now, it's working wonderfully for my deadlift. I set a massive pr at my first strongman show.
I was deadlifting twice a week for hypertrophy and did that for 3 months. I felt it worked really well.
Oh yeah, my sticking point is right below my knee caps, RDLs seem to help me with that.
Deadlifting once per week, since I am squatting every training session (recovering from knee surgery) after my current 8 week program I am going back to twice per week. Sticking point is transfering past the knee.
I deadlift every 6-8 days. But I am not able to add an additional workout day because of my work schedule. What other body part would be able to be paired with deadlift so that I could get some additional deadlift volume? My sticking point is just above my knees to lockout. Thanks for the great videos!
Twice per week, hardest part is always off the floor.
Once a week for me, hardest part is off the couch.
My sticking point on bench has always been at that half way point. Like I can lock out 450 ish off the pins about 12 inches off my chest no problem and 350 I can get off my chest but my bench is much lower because about 6 inches out of the bottom it just stops. This is same area I grind with heavy triples, like it looks like I won't even get it but I keep pushing through that spot and then it goes no problem to lock out.
Once or twice a week depending on the current training block. If I can get it off the floor I can get to lockout but the floor is definitely my sticking point.
I have a question about your HIIT comment regarding "allowing your heart rate to come back down before starting the next interval." I do HIIT with swim and rowing, and generally do either a lap or two at low intensity before doing a lap at high intensity (swim) or alternate between a minute of high intensity and a minute of low intensity for X amount of circuits (row). Sometimes I have a Fitbit on, but I don't monitor heart rate during the training sessions...just record the session for caloric burn (My Fitness Pal records). If I were to wait until my heart rate came back down, how would you go about establishing the low/resting heart rate that would trigger the start of the next high-intensity interval? I would imagine it would not be my normal resting heart rate as that is substantially lower than what it is during rest periods for training sessions, conditioning or strength training. [Might be a good topic for a separate video] Thanks for the great content!
My main deadlift problem is just remembering to actually breathe lol. I do the 531 BBB assistance where it's 5 sets of 10 after my working sets, and when I'm in those sets of 10 I'm focusing so hard on keeping good form that I forget to properly breathe, and I end up getting light-headed and need to take longer rests because of it.
Sinve I work and fo ti university at night I cna only workout saturday morning, funny enough I chose the Split between eadlifts and he military press. First the DL and then the MP, I got a muscle spasm early this year and I no longer could lift 300+ lbs. So right now I kep it between 135 lbs to 185 lbs with my deadlifts at 6 to 8 reps and 95 lbs on the military press. This I do till failure, as for cardio I add con boxing bah workout. During the week I try to fit in some tire flips.
Deadlifting 1 day a week, but doing main lift and a variation on the same day so technically hitting deadlift twise a week. Currently doing the linear progression program from Neversate, which I'm loving. Sticking point, (when going for a PR), is 2 or 3 inches off the floor.
Love your conditioning work, always stealing your shiz 😆
Hi, is there a reason to ramp weight every set for every exercise? Besides warming up on the first exercise, wouldnt it just make you too tired on the following exercises?
Deadlift twice a week. Can’t advance weight but I just learned not to go super heavy on Deadlifts twice in one week. I been doing this for six months now. Also my stick point is past the knee
I had a back injury earlier this year that I've rehabbed. My squat has not only recovered but has flown past where I was; however, my DL is still around 15% lower than it was before the injury. Wat do? Am I doomed to suffer from poverty DL forever?
It varies but I usually deadlift twice a week. I usually have a deadlift focused day where I shoot for 3 heavy singles. Then I do a deadlift variation (in my current case snatch grip deads) on my squat focused day.
Hey brother I only have up to 230 at home for deadline weight, how many reps would you recommended?
I usually have 3 blocks a week. 1 block is a regular lift. 1 block is a for block pulls since if I fail it's usually about half way up my shin. I do rdls on my days i squat.
Deadlift 2x a week DE and ME . Sticking point few inches off the floor. I normally do top of the minute conditioning never waited till my heart rate came all the way down. Do you give yourself a max time limit on rest? Or you always wait till your back to normal every time you do conditioning?
Twice a week. Weak point is definitely lock out.all my failed deadlifts I was just shy of locking out couldn’t get my hips all the way through or upper back extended/locked out
How often and how long does your conditioning take?
I train a deadlift variation 2 or 3 times a week. My main sticking point is off the floor.
How important is it to fight flaring on close grip?
I find on any bench/variation, I flare fairly hard 2-3 inches off the chest, as I move the bar back up towards my shoulders
I deadlift twice a week, my sticking point is usually right below the knee or from the floor where the barbell tends to swing out away from the body
Squat 3times, deads 2times, bench 4times. Off the floor for deads. Double pauses, tempo work and deficits are really helping queuing that leg drive to break the floor.
post more training videos they are entertaining
how do you program conventional deadlift 2x a week? I'm usually gassed for a week after my first deadlift day, and midway through a 12 week program, my hands are wrecked
Off the floor is always hardest for me on deadlift. Once I can get a weight off the for I can easily lock it out. I deadlift 2 to 3 times per week. My highest weight lifted so far is 420lb. I had maybe 5 or 10 lb more in the tank.
Usually deadlift once a week. If I dont get it it sticks just below my knees. I can usually break it off the floor and if it gets past my knees I can grind it out.
In all my benching, my elbows tend to flare out once I press off the chest. Is that bad overall? Is this bad on CG Bench? Should I be trying to keep them tucked?
Once a week deadlift. Usually fail breaking it off the floor. I don’t think I’ve ever gotten a deadlift past the first 2” and then not finished it. Definitely need to work strength off of the floor.
Hi Joey. Do you think I dont push myself hard enough if by my 8 months of lifting I only be able to dumbbell strict presses 44 kg for 8 (I'm 80 kg)? I train alone at home, so 'statistically', dont have a good comparison. Have no particular goal, just wanna be better at that
I deadlift 3 times a week usually, no less than twice a week. I struggle the mist with getting the bar off the ground.
From the floor and grip
I only Deadlift once a Week but I do Oly lifts twice a week so I hope there is some carryover.
My sticking point is always from the floor. If I get it to leave the floor, I will be able to lock it out.
What do say would help me here? I think I am to imobile for deficit Deadlifts
Deadlift once a week with assistance another day (4x week upper lower split). Failed at mid shin last time I maxed out. Likely a technique issue
DL 2x per week, one heavy and one either volume, paused or speed day. Sticking point is breaking the floor
On a max lift the sticking point it at the knee and the weight flys up even up to 700 but I can't lock that out. For like working sets though its mid shin because I'm probablly being lazy and not emohasizing the leg drive like on a max lift idk im weird.
I deadlift twice a week. Sticky point is always right off the floor. If I can lift it about 2" off the floor then I am almost certain I can pick it up the rest of the way.
Do you bench press less weight that you could because you did overhead presses earlier and your shoulders are pre-fatigued? I thought you were supposed to do bench and overhead press on different days.
I deadlift 2x a week sumo, sticky points are ground up and locking point
So you train full body how many times a week?
I'm getting myself hung up on my deadlifts. I have no coach and am just trying to learn on my own. I'm limiting myself on a 7 day stretch to 1 or 2 DL days because I'm afraid I'm feeling the "wrong" kind of soreness after DL day. Bad back to begin with and believe I'm weak in my lower back anyways, but I don't feel this kind of work out sore with ANY other workout. Feel like I'm missing out on significant strength progress due to this. 40 years old and not getting any younger. Time is running out! Thanks for the vids, man!
Right on, I hope my videos I've put out/coming out with will bring you value and help you!
I've always done the press completely strict, no stretch reflex drop on the chest to initiate the lift. My max is 225 but I feel like if I do the little drop motion before the lift for the stretch reflex I can hit a new PR.
I also pull sumo. So my sticking point is off the floor.
I deadlift twice a week. My sticking point in the deadlift tends to be a few inches of the floor. My biggest issue is by far my grip
Currently I am deadlifting 2x per week:sumo (as a washout) and RDL. During my last competition I found out that my stocking point was my grip... Coach told me to hold the bar at the top of a movement, but I skipped it also I used straps too much.
Listen to your coaches guys, but be open minded to a new info.
Once a week. My sticking seems to be just below or at the knee
just getting perfect set up cause I think deadlift is completely in the set up.
2-3 days a week. Once a week comp. with belt and other days are variations. Defiantly the floor lol
Right now and for awhile I have been doing at least one set of all the full body lifts daily....heavy less than 6reps just short of failure ...but I am recomping and getting shredded as the goal just want the bones to feel it
So basically one set just till form breaks ....done
I was looking up the Strongman games! I saw the lifts are a major difference from the 231 class (725 deadlift) compared to the open (815). Does this mean you’re gonna cut weight for November or just become monster-jacked?
I would compete 231 like I did for worlds. I sit around 240 so the cut isn't bad. BUT super monster jacked sounds super tempting...
I deadlift twice a week a conventional from de floor, and a secondary from blocks, sticking point 2 to 5 inches from the ground
seems like a lot of people are having trouble off the floor or mid way... can't wait to help!
Currently deadlifting twice a week (one completion deadlift without a belt, one deficit deadlift variation with higher reps). All of my failed deadlifts either never get off the floor or just barely get off the floor around shin height.
competition* gdi
Typically deadlift 1-2 times a week my conventional deadlift sticks about 2-3 inches below my knee cap
DL 3x per week, one heavy, one variation day, one explosive day. Sticking point is right at the knee
I deadlift twice a week. My sticking point is a couple inches off the ground.
I deadlift twice a week. My sticky points are from the ground and right below my kneecaps. Help!!!
okay hopefully my video will help when I address this!
@@SzatStrength Cant wait! Thx man.
try and remove the glue thats on the ground and your kneecaps
@@atlassadsad7422 Oh thx. Why didnt I think of that? I appreciate it
If you don't already... start training your deadlift with an axle bar. Fatter stiff bar makes the floor starting position a 1 inch deficit plus all the weight leaving the floor at the same time with no bar flex will help the bottom part of your pull. And the fatter bar being further away from you as you pull around the knees and at lockout will drill in that you keep driving hard all the until you lockout.
What belt do you use? Also I have the most issues with the initial lift off and time Inbetween reps
PIONEER great belt.
Ah!!! Its working! Yay!
the audio was all funky, couldn't have that!!
@@SzatStrength Yea that woulda drove me nuts too lol thank you!
@@Jordanslifts thanks for understanding
@@SzatStrength no problem 👍love your videos btw
Thanks for another awesome video! I pull heavy every other week, and alternate one light day RPE 5 and Medium RPE 7-8 weekly. I'm a Masters 20 athlete (older) :) chasing 650 stuck at 630 right below the knees. SOS! Thank you!
i deadlift once a week, sticking point right around the knee for me.
I deadlift 3 times a week, one day heavy conventional, another sumo medium weight, and a third conventional light speed work. My sticking point is off the floor.
Ddlft 2-3 X week, sticking on the floor
I deadlift once a week. My sticking point is always from the floor.
Deadlifting twice a week. I struggle with keeping a flat back relatively early in terms of RPE. Any tips?
Paused deadlifts at where you stall. And heavy rack pulls
Like stronglift workout
is anyone here doing only squats and not doing calf raise? is his calf can grow while doing only squats and deadlift?
I deadlift once a week, sticking point is my lower knee area.
Deadlifting once/week. Pull sumo, so my sticking point is off the floor. Trying to be more patient off the floor and trusting that the weight will eventually break.
I will be learning sumo in a couple weeks from Stefi cohen! Excited.
@@SzatStrength Not too many better to learn from!
@@biblebookclub668 super excited!
I deadlift 2 times a week (sumo once and a variation such as stiff leg once). My sticking points are off the ground. If I can get the bar moving, most of the time I can complete the rep.
okay solid. Have you always pulled sumo? Just preferred variation?
Szat Strength I pulled conventional when I first started deadlifting. Because of an unrelated injury I switched to sumo and avoid pain. I stuck to it because it was very comfortable.
I do conventional as a variation because I want to try and keep it fairly strong.
Deadlift twice a week 6 weeks out from a powerlifting meet. Sticking point is getting stapled to the floor at the bottom of the lift
right on! I hope my video on this in the future will help you!