tags: 📥️/📰/🟥️ publish: true aliases: - Deadlifting the Jujimufu Way cover: '' general_subject: specific_subject: source: raindrop isbn: doi: url: 'https://jujimufu.com/blogs/training/deadlifting-the-jujimufu-way' author: "[[@jujimufu.com]]" guest: publish_date: reviewed_date: ---  ## Highlights - The deadlift is about the worst movement to train when you are hungry or fasted. Intermittent fasters: please eat at least two large meals before deadlifting, not just a scoop of BCAA. Jeeze. - So far, the greatest exercise for deadlifting carry over I have found is the front squat. Every time I've spent effort increasing my front squat for a period of time, I have noticed my deadlift would increase along with it automatically. - This routine will clean up your deadlifts and, if you trick, be compatible with your tricking.  You can do this sumo style or conventional, pick your favorite. Warmup with less than 30% of your average 1 rep max (not your PR) for several sets of 3-8 reps. Rest a minute or so between these sets (maybe like, 6 sets).  Do them fast and clean. In between these sets do mobility movements, get into the deadlift deep and back out of it. Front squats are great for warming up the deadlift too, clean the weight and do a few sets of 4 reps pausing at the bottom. Increase the speed and quality of your reps as you progress through the warmup. After 20 minutes of this warmup, no sooner, begin increasing the weight to 70% of your mixed grip, average 1 rep max (not your PR). (70% 1rpmax is your training weight for the whole workout.) Use the double over hand grip with no straps. No hook grip. (You will notice this will make your 70% of your mixed grip max more difficult). Chalk is a must! Stop and go deadlifts only, not touch and go. Do 3-6 repetitions for 7-12 sets at this weight. Focus on QUALITY, SPEED, BEAUTY, POWER, AGGRESSIVENESS. Rest 3-5 minutes between sets. Terminate each set when your rep quality drops. Even slightly drops. Typically it takes about 6 reps before you begin to feel a slow down on the rep speed when training this way at 70%. If you can only do 3 reps and it already slows down terminate the set there. Increase your rest period to the max of 5 minutes if your rep quality drops after only 3 reps for any particular set. Don’t decrease the weight. Preferably use bumper plates so you can minimize the eccentric portion of the lift: (with bumpers you can just fall from the top and follow and let the weight hit the floor hard. Gently touching the weight back to the floor with iron plate weights is fatiguing and not necessary in my opinion, so use bumpers if available.) Use an ammonia inhalant every workout on your last set or two and do as many reps as you can the last set. - Jujimufu's secret for deadlifting more Voodoo. Style. Ammonia. Ritual. Passion. My psyche out and pre-lift prep and passion for the deadlift is fairly notable and unusual, yet its impact and effect on my deadlift is profound. In fact, I think my deadlifting strength is nearly proportional to how practiced I am as a crazed ritualist when deadlifting. I think it's my big secret.  I bet most people just think it’s OCD, or entertaining, but it’s actually very helpful. I don’t deadlift any other way. I recommend everyone cultivate their own deadlifting voodoo. Their own ritual.