Deficit Deadlift

[EMC]

i deadlift only every fortnight and max effort. i am weak off the floor and i wanted some recommendations on how i should incorporate deficit pulls. i had the idea that i need to be pulling M.E on deficit if i want to bring up this weakness otherwise id be wasting my time.

ill also appreciate hearing how you guys incorporate them.

[nate225]

We do two things, firstly as you mentioned substitute for ME DL on ME Squat Days. The other option we utilise (perhaps more often) is to do rep method deficits on our back assist day.

You could also try doing some dynamic effort DL (70% for 6-8 singles) with or in place of your DE Squats sometimes. Personally I prefer doing rep method stuff for DL but others find the DE DL good.

Don't fry your lower back by adding more and more DLing though, with ME & DE Squats, as well as the other workloads your back gets hammered! If you add deficits take something else out (unless your workload is currently too low).

[ThePman]

Pull off the floor is gonna benefit more from a stronger squat (front squats in particular are good for this) and a stronger lower-back than anything else in my experience.

Deficits aren't a waste of time for a lot of reasons, but there are better ways to bring up a weak point off the floor IMO.

[EMC]

my squats are lagging as ive been experimenting with different things and now i think ive resolved that problem. i realised that the only way i can bring up my deadlift off the floor up other than to deficit pull heavy would be to bring my squat up.

this is why i had in my mind if im not pulling deficit heavy(for the time being) its pointless. i realise i cant pull normal and deficit max effort but i was thinking about pulling deficit M.E for a few M.E deadlift days and then going back to normal when i bring up my squat. i think it may be 1.5-2 months before i get my squat where it needs to be.

[nate225]

Do you do ME Squats & ME DL in same week?

We do one or the other? Either way though you can just do deficits in lieu of DL every other DL session if you want?

Are you solely doing Squats & Deadlifts (aka competition movements) for ME work? If so you'd benefit from using other similar exercises in the mix IMHO, the body aint gonna like maxing out on the same movement week after week.

[EMC]

Do you do ME Squats & ME DL in same week?

We do one or the other? Either way though you can just do deficits in lieu of DL every other DL session if you want?

Are you solely doing Squats & Deadlifts (aka competition movements) for ME work? If so you'd benefit from using other similar exercises in the mix IMHO, the body aint gonna like maxing out on the same movement week after week.

one week me dead and press one week me bench and squat.(not on same days of course)

Are you solely doing Squats & Deadlifts (aka competition movements) for ME work?

by this do you mean over my whole routine or every time i squat/deadlift?i do other assistance exercises on back day with deads like wide grip pull ups and barbell rows. after squats on leg day ill do sldl or gm and leg press heavy but i will also do few light sets of adductor pull downs and lunges.

[nate225]

Okay - we have a different take, more inline with original WSB type approach where we cycle ME exercises. I started doing 2 weeks in a row but in recent years I found changing ME exercise every week was better.

For example I might do something like this (very simplistic with no assistance shown to keep it simple):

Week 1

ME Squat day: Low Box Squat

ME Bench: Bench Press

Week 2

ME Squat day: Deadlift

ME Bench: Inc BP

Week 3

ME Squat day: Front Squats

ME Bench: Parallel DB

Week 4

ME Squat day: Squats

ME Bench: 2" Board Press

Week 5

ME Squat day: Deficit Deads

ME Bench: Bench Press

etc

[geneticgod]

i am weak off the floor and i wanted some recommendations on how i should incorporate deficit pulls. .

I had the same problem with my deadlifts and as PMan said the front squats helped out amazingly getting that powerful drive from the bottom, so would definately recommend those!

DE DL good.

on a different note just curious as to wat 'DE' stands for, im guessing ME is max effort and DL is deadlift but not sure wat a deficit DL is and wat DE stands for?

[rose]

DE = dynamic effort, as opposed to max effort.

The Conjugate Method (PDF file)

Training Methods Part 1: Speed Day (PDF file)

Dynamic Effort Method. On speed day, use sub-maximal weights with maximal speed. This method is used to increase the rate of force development and explosive strength, not to build absolute strength. For squatting: 10-12 sets of 2 reps.

[geneticgod]

thanks rose!!

[startinfromscratch]

+1, great reading there miss! :nod:

[Old Bull]

Have you looked at your technique, videoed and watched what happens as the weight increases. A lot of issues are at the beginning of the lift, this includes the lockout, setup is the key.

[rose]

I think deficit deads are OK for an assistance lift, but I'm inclined to agree with Pman re there being better ways to build strength off the floor. Though I understand everyone is different and weak points will vary, I've found front squats and good mornings of more benefit than deficit deads, which I would perhaps do as an assistance lift (not ME) maybe once a month (if at all) at the moment.

[EMC]

I think deficit deads are OK for an assistance lift, but I'm inclined to agree with Pman re there being better ways to build strength off the floor. Though I understand everyone is different and weak points will vary, I've found front squats and good mornings of more benefit than deficit deads, which I would perhaps do as an assistance lift (not ME) maybe once a month (if at all) at the moment.

im doing front squats as a variation in my routine and same as GM in rotation with other exercises such as SLDL

Have you looked at your technique, videoed and watched what happens as the weight increases. A lot of issues are at the beginning of the lift, this includes the lockout, setup is the key.

i know i pull fine as i can feel what im going right/wrong. i know a video would go a long way regardless but im very instinctive in troubleshooting my errors. i still pull syncronized when i struggle off the floor. i dont break my back for the sake of making the pull along with the fact that i have a really strong arch, when i pull it doenst break even if it takes me a couple seconds to get the bar up to my knees i just grunt it out till it gets there(im not pulling with the wrong mechanics)