[quote]Dr J wrote:
I am definitely not a great deadllifter, but for that very reason, I have put a ton of time, reading, thought and trial-and-error into trying to improve it. You mentioned that it “pulls you forward” when you initiate a heavy attempt. I THINK this indicates weakness (relatively speaking) in the upper back. I do know that strengthening my upper back absolutely helps my dead numbers.
One assistance move that seemed to be a game changer for me was bent barbell rows. I was taught to set it the bar down between each rep then pull with aggression, even to the point of using a LITTLE momentum. Of course, I also do cable rows, lat pulldowns, band pull-aparts and reverse flys with dumbbells.
The cool thing is that these are a two-fer; they help my deadlift AND my bench. They also seem to help with shoulder health, so maybe they’re a three-fer?[/quote]
Barbell rows are something I do also, generally work up to set of 5 of around 285-300 lbs. But, I was rowing for that amount a year ago, which is when I hit my pr of 485, so I can see the correlation of the two. I honestly don’t know why I don’t row more, maybe I dumped it from my program for a couple cycles. Regardless, I agree, I plan to bring them back in.
Also, I don’t do any assistance work on anything really, I was just doing squats, rows, deads, bench, and incline bench. I am modifying my program (partly due to an injury, I have a bone edema in my bone marrow, and also a stress reaction on the outside of the bone), and partly to focus on where I’m weak.
I’m happy with my squat, I went from around 400 to 585 in a year. Bench has gone down in a year, due to my injury, which I am now going to fix. Dead stayed the same in a year, probably because I didn’t do any assistance work.
So, this go around, I plan to do heavy pulls once a week, but 2 other days on the same week I plan to do assistance work, volume conventional deads, Romanian deads, barbell rows, straight legged deadlifts, and hamgstring curls.
I always though the bar pulling me down was me being weak in my lower back, but it makes sense to be weak in upper back / all around back area.
Due to my injury, I need around 9 weeks of healing. That means, no squat (unless I can find one of those bars where you put your arms in the front, and I’ll probably do front squats), no bench, no shoulders, no triceps, no biceps. That leaves back, direct leg work, and deadlifts. I’m weak on dead, so i’m going to give this cycle a real focus to get it up to par.