2006/04/23, 06:05 PM
I currently deadlift 285lbs off from a 4" platform. 3 sets of 4 reps, twice a week.
I just started doing deadlift lockouts from a 18" rack. 345lbs 3 sets of 3 reps.
I'm thinking this will help my deadlift finish and increase my overall bodystrength as well since I'm using more weight.
What are the pros and cons of deadlift lockouts?
Thanks,
Spectre77
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2006/04/23, 07:17 PM
If you fail at the lockout, then they are an excellent max effort exercise.
Even if you don't, I still consider them an excellent exercise. It will get you used to holding more weight.
When you say from a 4" platform, do you mean a 4" deficit? If so what are you pulling from the floor?
-------------- Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/23, 07:18 PM
And I would advise against deadlifting twice a week.
-------------- Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/23, 07:35 PM
I mean two four by fours, side by side nailed to a couple 1x1s for supports on the ends. Which gives me a 4 inch high platform to pull from. This is using 45lbs plates. I guess I could get it down lower using 25lb plates but I don't have that many of those.
I haven't tested my pull from the floor recently, but I would guess it to be about 315.
Also, my deadlift max is rather light for my weight. I'm 6'1" and weight 180, age 39.
Thanks for the help.
Spectre77
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2006/04/23, 07:51 PM
Dont shortchange yourself, that's a great deadlift...
Like wrestler said I would only do max deadlift once a week and maybe do dynamic or light submaximal work for recovery/speed another day.....
Also unless you have trouble locking out, I wouldn't make it your ME all the time.....because it will take a toll off the floor on regular deadlift....
I suggest rotating your exercises, romanian, dimel, stiff legged, lockouts, with deficit(stand on a box or plates)...etc...rotating them every 2 weeks....
Also you're correct that doing more for lockouts will get your CNS, hands/grip, muscles, used to heavier weight.....You can also do couple sets of 101%+ 1rm on lockouts every month or so....
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2006/04/24, 12:18 AM
how do you do you do romanian, dimel, stiff legged, lockouts, deadlifts new to deadlifts the way that i did them last week was bend over and and lift with my back dont know if im doing them right help plz
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2006/04/24, 03:10 AM
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210
dimel is different from romanian in that stick your butt out and keep it that way during the exercise...
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2006/04/24, 02:33 PM
thx whats the best deadlift
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2006/04/24, 07:29 PM
It looks as though the dimel is very similar to lockouts except that the weight is much less where a rack is not needed. Is this correct?
Spectre77
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