The Mac Posted May 20, 2002 Share Posted May 20, 2002 I have recently decided to focus on Deadlift Lockouts as an all-round power/grip exercise. Over the past few weeks I have spent a great deal of time trying to work through all the variables I could think of involved in this lift, so I would like to ask if anyone has any comments/hints/warnings they could give me ? Any input would be greatly appreciated. Quote Link to comment Share on other sites More sharing options...
Tou Posted May 20, 2002 Share Posted May 20, 2002 WARM UP Do 5 mins of stationnary bike and a lot of back, traps, biceps and shoulders stretching before getting in the rack. Once in the rack start at 135 and do high reps (15-20) add plates progressively and don't try to max out before a few weeks (4-5). The deadlift lockouts are brutal and can break your back, traps, shoulders and biceps if you put on weight too fast. I do DL lockouts in the first 6-7 weeks of preparation for my regular deadlift training. Here's how I do it : week 1 : 135 x 10, 225 x 10, 315 x 10, 405 x 5, 495 x 5, 585 x 3, 675 x 2, Same pattern for weeks 2 to 7 but I go higher on the weight. I also throw in top weight singles around week 4. I work up to 1000 lbs with straps and 900 without straps. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.