It was good to get back in the gym today. I normally start the week with Chest/shoulders. I got a late start this week and we do a lot of push-ups in pro-wrestling practice, so I wanted to stay fresh. That is why I chose to do Deadlifts and Back assistance work.
A lot of people ask me if I deadlift Sumo or Conventional. I have always been a conventional style deadlifter. A great reference is the book Strength Training Anatomy. It shows you use a lot more muscles in your back when lifting conventionally.
When it comes to shaping the back, I think conventional is the way to go. If you are not competing in powerlifting, stay with a double overhand grip for symmetry. In this case, I think it is okay to use straps for grip support. But, do not use them until you really need to. Use a hook grip first; I put my first and middle finger on top of my thumbnail. Hurts like an S.O.B. at first, but you get used to it. When I was training heavy, I would use my overhand grip until 500 lbs, then I would switch to reverse grip.
I remind people that the strongest female deadlifter, me, and the strongest male deadlifter, Andy Bolton, deadlift conventionally. So, if you want a big deadlift, do what the strongest deadlifters do.
Close Grip Lat Pulldowns
Wide Grip Low Rows
Straight Arm Extentions
Ahhh… shoot, I was lazy today. I should have done some DB Rows.