New here MS lifter but terrible deadlift

[Deleted]

Hey everyone. I'm a 100-110 lifter.

My best single ply lifts are
307.5/678
210/462
240/530

and raw is

245/540
185/405
247.5/545 (but this was on a special non-IPF legal bar)



It seems like what is really holding is my deadlift. I train with a Sheiko-type style so I figured this board would yield answers closest to what I would like to do. Any ideas on how to better my pull?

My next prep cycle I will be pulling every Wednesday for about 15 working reps (65-80% 1rm) followed by some block pulls at a little higher intensity but not too heavy.

It seems like with Sheiko squats and bench are typically left for the competition move, which is what I do. But deadlifts have more variations, which is why I wanted to try this. Because I haven't done a block/rack/chain/band/reverse band/deficit/to knee deadlift or anything since probably 2009.

Any ideas to make my squat:deadlift ratio a little less embarrassing with the goal of maybe a 300 geared deadlift 1 year from now?

I know this board doesn't get a whole lot of traffic but I really enjoy reading you guys

[Deleted]

I am sorry if I got my classification wrong. I saw that most people list it in their threads. I know I am a class 1 lifter by the IPF but I think I am MS by Sheiko's scale. Maybe the one below that.

My schedule is usually
M- Squat and bench
W- Deadlift and very light bench
F- Squat and bench

[joeldibattista]

What do you typically do for your deadlift?

A 677.5kg raw total at 110kg is a level 1 rating in the old Russian scale, not MS. MS is 752.5kg at 110kg.

[Deleted]

Dec 14, 2011 21:59:43 GMT -5 joeldibattista said:

What do you typically do for your deadlift?

A 677.5kg raw total at 110kg is a level 1 rating in the old Russian scale, not MS. MS is 752.5kg at 110kg.

Okay. That makes more sense. I was using my gear total at 100 because I was 101 at most for all of the lifts

There really is no 'typical' because my stuff has changed so much recently. Last prep cycle I usually would do 5 sets of 2 or 3 with between 60-85%. Last comp cycle my schedule became very difficult so I did not deadlift.
This prep cycle the only Wednesday so far has been sumo deadlift 60% 4 sets of 3 followed by block pulls 75% 3 sets of 3.

I usually train with only the competition moves and it has always worked well for squat and bench but something is clearly wrong on deadlifts

[joeldibattista]

Yes, there are generally more variation on the deadlift compared to squat in the Sheiko templates, i.e. pulls to the knee, pulls from a deficit, pulls with a pause, pulls from blocks etc.

You could always try going to a CMS template where you pull twice a week (Wednesday and Friday), here is an example: www.elitefts.com/sheiko/Sheikotrcomp.htm

[Deleted]

I will consider adding a Saturday session focused on my pull but i don't know if i can handle that volume. i am no where.near the volume of the cms ms cycles. But i will give it a shot. For this prep cycle i think i will just leave Wednesday as the highest load day. Thanks man

[joeldibattista]

Yeah I wouldn't suggest jumping straight into the program above, it was just an example of how a CMS routine is put together.

Have you ever ran #37 or #29 with the full deadlift volume before?

[Deleted]

I've never ran any real Sheiko cycle. I don't train at the volume of Sheiko. I found that if I decrease the # of lifts a week and increase average intensity a little it works better for me. I came to the Sheiko board because the thing that makes my training resemble Sheiko is the specificity. I figured coming here I could avoid the west-sider answers of things like reverse band chain deficit speed pulls on specialty bar stuff

[joeldibattista]

Why don't you try running the deadlift from #29 and see how you go? Most peope do well from that for their pull.

[Deleted]

Sounds like a reasonable idea. I'll do that. I can't handle the time need of a Sheiko cycle but I think I can squeeze in the deadlift portion.

Thanks a lot man. My next prep cycle I will run a Sheiko # cycle for my deadlift. Probably 29 but I'll look 37 too