All...I am coming up to being 2 weeks out, I have been deadlifting throughout my contest prep. Over the last 3-4 weeks, I have not dropped the weight at all, I am not going "all out" but I am doing enough weight to feel it. No belt, no wraps, no straps.

So far, I have the energy to do them and have had no problems. What's everyone's take on continuing to do them in the final weeks of contest prep?

Dwayne

Dwayne,
Speaking from personal experience, I'd say use extreme caution. A few weeks ago, I suffered a cracked rib and a near pec tear doing deads. My third "pre-contest" deadlift injury in the past 5 years. I am still training but I had to eliminate certain favorite excercises such as front squats, weighted dips, and DC style pec stretches.I never take my own advice anyways, so in this case, I'll have to give you a "Do as I say, not as I do" response.
Should you decide to continue deadlifting, terminate your sets way short of failure, like a 4x5 scheme with 1 min between sets, or a better alternative would be dropping the weight to 225 and doing a combined dead/shrug for higher reps. If you think these are easy, you're in for a surprise. It is also extremely aerobic and will serve to "tighten" you up going into the show.
When your bodyfat levels are low, the deadlift has the potential to really do some damage.
Good luck in your show!!

Aram

Thanks Aram...For the dead/shrug thing, what are you thinking for "higher reps" ??? Something like 10-15, 15-20? I consider anything past 10 on deads high reps !!

Dwayne... if you are 2 weeks out, I am calculating that you have 2 back workouts left?If so, during the first workout try for a 3x225x10-15 rep sequence, but keep your eye on the clock, 90 sec between sets. For your next back workout (last one before the show?)either try for more reps with the same weight with same rest times, or use the same weight, but try for the same amount of reps as you did last time, but take 75 sec between sets.

Aram

Aram...You are correct, however, I cycle through 2 different back workouts and only do deads on one of those days. SO, technically I only have 1, but I might sneak in another one of these dead/shrug combos just for the fun of it..

My sessions now are no more than 90 sec, some less (yes I time it on my watch). So that should work perfectly. My next scheduled dead day is Sunday. I will have to let you know how it goes.

Thanks !!

Dwayne

I mean....

My sessions now use no more than 90 sec rest, some less....

Aram good day,
Wow you stop deads huh

I have kept them in but only do 3 sets of 8 reps at about 225-235 as I sometimes superset with seated rows

I am sorry to hear of your injury
How is your training/diet going?

E68,
How are you my good friend? Thank you for your concerns,however my training is going very well and my diet is extremely strict and regimented at 5 weeks out. You are getting close to showtime, are you not? At this point it will be the diet and supplementation.
Yes, unfortunately injuries are a part of my history, yet instead of burying myself in despair, I take on a different approach, and regenerate these "setbacks" into renewed determination and focus, elevating my concentration and intensity levels to a higher place. So even though I had to stop deadlifting and performing other favorite movements, I am using excercises I haven't done in a while and am seeing a resurgence of soreness and growth in areas I haven't felt nor seen, in quite some time.
That old, cliched saying holds true: "Where there's a will, there's a way"

Aram

I'm with Aram on the note to use caution if you leave in deads during the final few weeks. As I have gotten older I am much less resilient and more concerned about possible injuries. Unfortunately there are more than a few people out there who have deadlifting injury stories to share, and many of them like Aram and Mark R. are very experienced and know exactly what they are doing and get injured anyway.

VA - include me in that. I'm 5 weeks out - about 1 1/2 weeks ago I strained my lower back pretty badly doing SLDL. I guess I need to realize as I cut, I lose strength and need to lower the weight. I'm not doing them from here on out.

Aram good morning and yes two wks out tomorrow from Musclemania then 10/2, 10/16, and 11/13 OCB Champs in NC. You have helped me answer an internal question of deads while dieting and I have quit them for now.

Hey question there is another thread here on diet plan, wanted your perspective do you think green tea extract/and an l-carnatine mix would be good for burning fat and if so how should I take them and can I get this at a health food store?

Thanks

E68,
I use green tea year round, just brew up some leaves or tea bags from my grocer and keep 16-18 oz of the solution in my fridge. Pre-contest, I just drink more. Dwayne gave a great outline above on green tea. BTW Dwayne, I don't wish to hijack your deadlift thread here, and I sincerely apologize. The last thing I need is to be accused of being a "thread hijacker". I've got enough probs already without that title hangin over my head

L-Carnitine is used 5-6 weeks pre-contest in 2 ways:
1)Before my workouts I take 2 gr liquid l-carnitine, and after workout I take an additional 2-4 gr. If used with Beverly's Muscle Mass bcaa's,you'll substantially reap additional benefits as I've found that the 2 compounds work in synergy to enhance each other's effectiveness.
2)5 weeks out I use Bev's Lean Out and Energy Reserve 30 min prior to meals until the dosage gradually works up to 4 LO + 3ER prior to meals during the final week.
If you wish, shoot me a PM and I'll help devise a strategy for you.

Aram...No problem bro, I got the answers I needed, so you can take the thread wherever you want! <just might confuse some people expecting to get some info on deads and read about green tea extract,,,ha!>

Dwayne

Aram...I did 4 sets of 12 of the dead/shrug combo at 225lbs. I was progressively more winded after each set and made sure my hands were on the bar at 90 sec. And since I don't use wraps, my forearms got a great pump !!!

Thanks for the suggestion, I liked it.

Dwayne

No problem my friend. That definitely is one of my faves, but I've got plennnnnnnnnty more....including a barbell row/deadlift combo that will literally transform your back into a living breathing Sprucewood.


Aram

Yikes ! I am afraid to even ask what that is.

Aram would you mind sharing the row/dead hybrid ? I'm always looking for ways to mix things up .

Given the nature of this training, I'd recommend it for off-season when plenty of nutritious calories and rest is mandatory, for the drug free bodybuilder.
Use 3 week blocks, with 6 weeks in between incorporating more traditional routines. All muscle fibers will be activated including the fibers responsible for ATP production.
Tri-set using approx. 60% of 1 rep max:
Barbell Rows 3x6-8 reps
Deadlift 3x8-10 reps
Cable Rows 3x15-20 reps
Go to failure on cable rows only, 90 sec between tr-sets. Increase weight by 10 lbs. each week, keep rest times same.

2nd 3 week block (after 6 weeks of more conventional training)These next 3 weeks are what separates the pretenders from the contenders. Wrist straps would be useful here. After completing the prescribed # of reps with barbell rows, without releasing the bar, continue repping out the deadlifts. Then immediately proceed to cable rows for 12-15 reps with the same weights you used during the final week of your first 3 week block above. 3 rounds. Looks like: Barbell Rows 6-8 reps/deadlifts 6-10 reps, Cable rows 12-15 reps.

Notice- no pulldowns or pullups necessary here... you'll develop thickness, detail, and a wing span from H***.
Enjoy

Thanks Aram . I'm collecting ideas for my off-season now that I'm towards the end of my pre-comp diet . The sequence sounds like a killer , but I have a question . I split my body 4 ways and workout 3 days a week so a bodypart gets hit only once every 9 days so should I just use the workout 3 times consecutively ?

Jeremy,

That should work perfectly.