How can I..

Discussion in 'Bodyweight' started by Eryk, May 17, 2018.

  1. Eryk

    Eryk Double-Digit Post Count

    Hi!
    How can I mix deadlift with bodyweight exercises? I think about 5-4-3-2-1 three days in week with deadlift and another days pullups and oapu plus few little exercises like ultraslow kicks and hits from the Beyond Bodybuilding, of course everything according to the rule "stay fresh", without pain in muscles
     
  2. Steve Freides

    Steve Freides Director of Community Engagement Staff Member Senior Instructor

    You can do them all on the same days. 1APU, then PU (or superset them), and finish with deadlifts. This is very close to my own training schedule now and I think it works fine.

    Of course, you don't need to do them all on the same day. E.g., my current schedule is to press and pu on Monday, Wednesday, and Friday, but deadlift on Monday, Tuesday, Thursday, and Friday. This means I have a mix - a big Monday, a big Friday, but Tuesday and Thursday are only deadlifts, and Wednesday is only presses and pullups.

    -S-
     
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  3. Eryk

    Eryk Double-Digit Post Count

    Im so enjoy in deadlift because my max is now 80, three weeks ago 65.. and I love that movement, great exercise.. so.I want to mix it with bodyweight, that I love too
    Okay! I will test your routine, I feel that it will be good

    Btw. I will do pullups after deadlift
     
  4. q.Hung

    q.Hung Triple-Digit Post Count

    3 exercises in one day, 3 days a week. Dl is top piority in one day, oapu in other, and last day focus on Pull up. you can have an extra day for other movements.
     
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  5. Eryk

    Eryk Double-Digit Post Count

    Thanks for reply, interesting suggestionn
     
  6. Steve Freides

    Steve Freides Director of Community Engagement Staff Member Senior Instructor

    When your deadlift gets heavy, your pullups may suffer. A heavy deadlift uses everything. Is your max DL now 80 kg?

    -S-
     
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  7. Eryk

    Eryk Double-Digit Post Count

    Yes, 80 kg. I heard that pullups before deadlift can cause something bad so I want to do min. one rep after deadlift.
     
  8. Steve Freides

    Steve Freides Director of Community Engagement Staff Member Senior Instructor

    I have not heard that, and I've done it many times with pullups before deadlifts.

    -S-
     
  9. Chrisdavisjr

    Chrisdavisjr Strong Member of the Forum

    I suppose if you're doing high rep pull-ups you could fatigue your grip: Stay fresh, keep the reps low and you shouldn't have any problems.
     
  10. Ryan Toshner

    Ryan Toshner SFG TL, SFB, SFL, FMS Senior Instructor

    I'd suggest doing the movement that is your primary goal first... As @Steve Freides said, pull-ups will suffer if done after heavy DLs. But if you're using your lats properly in the DL (which you should be for both strength and safety), your DLs will suffer a bit if done after pull-ups.

    So if your main goal is to improve your DL, I'd DL first. If your main goal is to improve pull-ups (reps or strength), do pull-ups first.

    Having said that... Based on personal experience, DL followed by pull-ups (or skipping pull-ups... again, if you're using your lats correctly while DLing) is quite effective. Also, it's efficient time-wise since you get to decompress your spine while doing pull-ups after compressing it with DLs.
     
  11. Karen Smith

    Karen Smith Chief SFB Bodyweight Instructor Master Instructor

    They can be done together... I pretty much always have BW and DL or Squats in the same program. You can also do them on the same days, the load will determine how much rest is needed in between your Dl's and pullups.

    I also agree with Ryan... Which is your primary goal and which is secondary?
     
    Ryan Toshner likes this.

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