Deadlift

Billsworld

I had to get on the bike to understand what you meant about pulling on the handlebars. I never gave it much thought, but you are right . You need to pull hard..........Any hoo , I get so sore, and big when I DL heavy. Just not sure how to ride when that sore. If I do to much lifting my body weight starts to get high. Right now I am 5'11" 194lbs and my waist is 32" my wife likes me there, and I feel better too. Too many heavy compound movements and I thicken up and am always sore. BP

jyeager

I wish I had your genetics. I am about your build, and I have to work very hard at my diet and keep cardio to a minimum just to sustain it. But I want to get big. Can we trade bodies?
I DL once a week and don't get sore...but then again I don't do it heavy due to my disc. So far no more than 225 for sets. I do squat my way up to 405, but don't get sore enough to notice anymore.
For a competitive track rider I think that this kind of lifting has benefit as winter training. This will develop a base of explosive strength and that strength can then be channeled in to a bike-specific form during the riding season. As long as the bike training is sufficient during the season then no bike-specific strength will be lost.
This all has very little to do with road riding though. I can sprint better than I did when I was a 140lb road racer, but only for a 1/4 mile. After that I'm slower in every aspect of cycling than I was as a weakling.

Billsworld

Ill make you feel better... I went out on small group ride on Sunday. 40 miles. My computer said a tic under 18 mph average I swam on mon,and tues to rest the legs .I felt ok on wed so I went for a ride. I bought a new pair of Mvic bladed spoke rims,and new tires. ($1100 )I felt like crap. My goal was to warm up, then ride a rolling 10 miles at 22 + mph. I have a route that I ride, that is 8.5 miles that I have averaged 22mph. Those roads are bumpy with 2 traffic lights. I came up with a nice clear 10 mile TT for myself. I made it 3 miles at 21.3 or some crap like that, did a short sprint and rode home . My legs still feel like crap and its Friday. Fyi My deadlift was always decent. First day I did them I pulled 455 at 180 lbs. I got 500 past my knees the same day. That exersize is brutal though..............I was 24 yrs old. Ill be 44 on Sunday................... Geez that seems old

Billsworld

Not looking to give a speach, but some of the strongest guys that I trained with do squat and dl on the same day. My friend greg has the AAU dl record at 181, and does both together. The logic being they both abuse the back, and doing them together allows the most recovery time. My personal opinion is to dl once eveery two weeks, squat once a week and do assistance such as good mornings hypers , or stiff leg dl on the off dl week. This all dont mean squat haha if your too tired to ride fast.......unless you a powerlifter. I seem to be in the minority on the "dont dl heavy", but I have my reasons. 1) as I noted they leave you spent 2) as you noted they are like the upper body sqaut. For me they make my upper body huge. I think the stff leg dl or good morns are good enough. Have a good day BP

maxmuse

Deadlift is an excellent strength exercise - and another where technique is very important. My advice - get a powerlifter to train you on technique. Keeping the back tight is vital. Deadlift will strengthen back and also hamstrings. Use straps for top sets - having great grip strength is all good but most would find their grip fails before they are able to reach their maximum weight. I don't suggest wrist straps all the time - just the maximal weight sets or those close to it.

I personally used a reverse grip as used by powerlifters - best deadlift - 222kg single (full lock out and with Eleiko measured weights) and 5 sets xs 5 reps 200kg

Use powercleans for the warm up when doing d/lifts - these are a great exercise - very athletic as opposed to a core strength exercise like deadlift. During a build up towards competition the deadlift will reduce in maximal weight and the powerclean will become the main exercise. This will build explosive power.

Billsworld

It must be dead of winter. This thread is alive again, and you guys are stuck in the gym