Absolutely….Most good coaches know this and plan accordingly for adequate recovery. During my peaking phase I would not deadlift again for at 10 days prior to competition. I would make my last Squat one week away from the day of the meet. Bench was 8 days out. The last Squat,Bench and Deadlift were “openers”. Notice that all the last lifts were successful openers. Your heaviest Deadlift comes at two weeks out(minimum)……then Recover – get an easy opener and forget about deadlifting until meet day. Most powerlifters make the mistake of too many heavy attempts right up close to the meet. Be a hero on “Meet Day”…not in the gym. If you are “Full Powerlifting” don’t forget to minimize your Deadlift Warmup at the Meet. By the Time I Deadlift I usually have done 50+ lifts (Including Warmups)….so I am warm…LOL! I just do a single with 1 plate , then two plates, then three plates then 4 plates…etc. Remember you may have to pull your last lift of the Day for the win.

I have learned from the best…try here for Deadlifting at the Elite level-A Guide

Simple answer is each bar is designed specifically for that purpose. Deadlift Bars are usually very “whippy” and made for Deadlifting only. They can be seriously damaged by careless usage. Don’t ever drop them to the floor if you expect them to last long. Never do Rack-Pulls with them. Learn how the Bar acts with Big Weight before you compete with one. It can be surprising when the bar whips after you break it off the floor. Learn how to use this feature and you can easily increase bar speed. Master removing the slack during setup . Please visit this website ( https://courtneystanley.com/[1])for specific tips and videos of using this Bar.

Oly Bars are built to more rigorous standards in order to withstand being dropped during training and competition. Collars must also spin when performing Cleans or snatches. If the Bar and the Weights were rigid it would be a night mare to perform these lifts. So the type of bearings and the quality of the steel alloy becomes paramount in construction. Expect to pay a nifty premium for these Bars.

deadlift Bar Loaded


I am not a fan of cutting weight. I liked to stay at a weight where I felt strongest without being fat. I have on two occasions bounced over my weight class by 5 pounds just before weigh in….I can easily cut 5 at 242(110kg.) without losing strength. During my training cycle I would be very aware of where I was at so as to not get too heavy by contest time. I am referring to Powerlifting here. I never thought it was a good idea to get to far away from the weight your body was happiest at. For me it was 242 on a 6′1″ frame.

Its Ammonia to sharpen your focus and feel jacked!! Some guys really don’t like the way it makes you feel…(sick)…either way its really stupid to use it, as inhaling ammonia and whatever else might be in the commercial canned variety, is bad for your health. It also can interfere with concentration on Form and Mental cues to execute lifts like Squat or Bench. The Deadlift, though, is a lift where pysche is really important….”Grip it…and Rip it!!” may be helped by blowing the top of your head off with inhaled ammonia!!

Powerlifter sniffing smelling salts

I take it everyday for its health benefits outside of training. Most folks are taking 3–5g per day. There is a lot of misinformation that has been published about creatine…..You might want to check out this info on my website that has formed my understanding of Creatine.

Creatine Supplementation – Creatine the Primer


I can only answer for me. I used very heavy Rack Pulls to get used to locking out a weight I probably couldn’t pull from the floor. I also NEVER used straps and pulled only conventional, even though I was a Sumo Puller. So this was Lockout training and grip training as well. This training was done in the last macro before peaking segment as it was too intense for adequate recovery during the last 12 weeks of training. I always went over 705 for triples with about 735 tops. this at 64 years of age and 110kg. This resulted in a Full Powerlifting Meet deadlift of 650.

Both!!…..I use straps for Barbell Shrugs to use the traps to lift and not my forearms and hands. I also use them for Romanian Deadlift assistance to train the Posterior Chain to failure not my Hands and forearms.

Personally I never train Deadlifts with straps for competition events. I use chalked hands for all floor Deadlifts AND Rack pulls. Same for Static Holds. Straps are not allowed in Powerlifting .


I have to slightly disagree with the previous answer. When doing seated DB presses there is an excellent opportunity to impinge the shoulder joint. Joint damage over time is more likely to occur in the palms facing forward position. Also if you are experiencing pain in the joint be careful how far you come down below the ears…..the safest option is stop at your ears. Another tip is to remember to stay very “tight”…don’t let the DB stray all over. Here is more Information Lateral Raises


Whey is the best choice here, but not isolates. Isolates are stripped of a lot of the value Pure Whey can provide. the best Whey is grass-fed concentrate with NO additives. Whey is one of the richest sources of BCAAs, which include the three amino acids leucine, isoleucine and valine. These amino acids have been shown to be absolutely critical for muscle growth, and even for energy during workouts. Whey protein also contains biologically active protein microfractions such as alpha-lactalbumin, beta-lactoglobulin, glycomacropeptides, immunoglobulins, lactoferrin, lactoperoxidase and various growth factors. These provide antioxidant benefits, boost immune function and enhance muscle recovery and growth.

Creatine is a re-supplier of mitochondrial ATP ( Cellular”Gasoline”). Both Whey and Creatine have both shown to stimulate the production of “satellite” cells, necessary for growth and repair of muscle. Creatine supplementation in healthy individual showed a significant improvement in the rate of recovery of knee extensor muscle function after injury . Supplementation decreases plasma lipid peroxidation markers and enhances anaerobic performance in rats. Combining fenugreek and creatine supplementation can help enhance exercise results. In a study of 47 resistance trained men, supplementation with 5 g creatine and 900 mg fenugreek extract increased their upper body strength and improved body composition.

Simple answer is yes…it is important to obtain a high quality creatine. There are two major issues

  • Contamination
  • Micronization

It is not necessary to buy Creatine with all kinds of “other” supplements added . German Creatine is frankly the Highest Quality, both from a Quality Control aspect and the Ultra Fine Micronization process. Its absolutely free of contaminates and provides a Creatine source that is highly unlikely to produce gastric upset if taken as directed.

I notice very small differences when I lift…for example: forgetting to put a collar on one side of the bar…no matter how many plates are on the bar, I feel it, and it bothers me. When lifting in competition and attempting a record lift..I usually made 10kg. jumps..unless pulling for the win. The worst thing that ever happened to me was a mis-load for my opener at the US Nationals by an inexperienced platform crew. My last warm-up was 485#. My opener was supposed to be 573# (This is a normal jump for me at this point in a full powerlifting meet) the loading crew had brand new Eleiko Plates that were very thin looking compared to other types of weight Sets. They mistakenly loaded 683# on the Bar. I don’t lift with my glasses and can’t see the weight when approaching the bar. Hopefully the Loading crew and the Referees will spot this error after the announcer has declared the weight for the attempt.

But NO…the weight remained 683…remember I said my last warm-up was 485?

I can tell you I noticed the difference!! Here is a picture of that lift

(63yrs old here)…if you think my head looks like it might explode…..I’m sure you can understand why.!!…Notice the 573 on the screen…..yea right!!

Now that I am all busted up from Benching for competition, I prefer DB Training. If I didn’t have to have Bench as part of a full Powerlifting Meet I would never use a Barbell for Benching. Dumbells are much safer and provide a much deeper stretch and range of motion. DB’s are also perfect for the shoulder stabilizers. I can hit every part of the chest with lots of movements you cannot do with a Barbell.

My Benching with a Barbell resulted in several Rotator tears and 2 shoulder replacements. All of these

injuries were from Raw Benching…never got hurt with a shirt.

Strength Training and Weightlifting: How important are tendons and ligaments to force production compared to lean body mass (muscle)?

Tendons themselves are not producers of Force, they facilitate the application of force to the Bones they are attached to. Ligaments are also playing a supportive role in this respect in regards to bone joint integrity.

As a long time strength athlete and Medical Professional I watched with horror trainees that ignored the importance of Tendons and Ligaments. Poor Training schemes that did not sufficiently take into account Tendon/Ligament adaptation usually resulted in catastrophic failures. Many of these were the result poor technique or Muscle/Tendon Strength imbalances. Bigger Muscles need bigger adapted tendons to balance each other. Fluid and Diet intake are also extremely important to healthy Tendons.

Tendons and Ligaments have very poor blood supplies and thus respond to growth stimulus slowly and maybe more importantly are very difficult to rehab. They heal extremely slow, so its wise not to damage them, unless you want your training program on hold while you wait for an injury to repair. Some Injuries can be so severe as to permanently affect your ability to lift weight.


I would always get my creatine separately. Know your source of Creatine. There is so much poor quality stuff out there. I personally use Pure German Creatine that is micronized. For protein I use an un-adulterated Whey Concentrate unflavored from a grass-fed source. Flavoring often has “heavy metal” contaminates. The idea is to look for a “clean” source without anything added you might not appreciate.

I take it everyday for its health benefits outside of training. Most folks are taking 3–5g per day. There is a lot of misinformation that has been published about creatine…..You might want to check out this info on my website that has formed my understanding of Creatine.

Creatine Supplementation – Creatine the Primer

Mine are different as well. Its a bear to try and train the smaller one different than the larger. The most likely reason is the innervation density is different between the two. Muscle needs nerves to contract. If the nerve distribution is different or there has been an injury to the smaller side, there will be proportionately less muscle innervation, thus resulting in a smaller calf. This can also be caused by differences in the Soleus and not just the Gastroc’s.

Deadlifting is all about technique…please visit this Blog Page for an extensive look at this lift. https://courtneystanley.com/deadlifting/