best deadlift program for me..................

[powerhouse283]

.Have 8 training weeks til push pull meet (8 + 1 rest week)
.Want to increase deadlift by 40-50lbs (450-500)
.Will bulk up to 20lbs (198-220 class)


What program is best for doing deadlift?

My ideas: Bil starrs intermediate again but this time deadlift 3x a week and squat on wednesdays.

Good idea or not? Thanks!!!

[isaku900]

deadlift 3x a week?

that sounds awful. like...seriously awful.

[alucidinterval]

yeah i couldn't imagine deadlifting 3 times a week unless you're using really light weight (<70% of 1rm). i'd just focus on deadlifting maybe once a week and doing box squats as well, as they generally help with deadlifts.

[isaku900]

i mean I do a lot of deadlift-esque movements as accessory work, but they're all like 50-65% intensities and carefully controlled volumes.

3x a week working ur deadlift hard, like on a 5x5 is just ridiculous.

[rob1992]

i mean I do a lot of deadlift-esque movements as accessory work, but they're all like 50-65% intensities and carefully controlled volumes.

3x a week working ur deadlift hard, like on a 5x5 is just ridiculous.

not doubting that it would be ridiculous, just wondering what the main reasons for this would be? lack of recovery time or something?

[ShutUpAndSquat]

not doubting that it would be ridiculous, just wondering what the main reasons for this would be? lack of recovery time or something?

Lack of recovery time for sure...****, pulling heavy once a week for consecutive weeks puts a toll on the body...you couldn't pay me to deadlift heavy 3x a week

[SoaringSwine]

I guess you guys wouldn't like the Pavel Simmons deadlift programme. Deadlifting 5 times a week!

[powerhouse283]

i'm just talking about lifting 2 heavy single sets a week on deadlifts. (on bill starrs you really only do 1x5 heavy set monday, and 1x3 heavy set friday and a light day on wednesday) You do squats like that on bill starrs but i was thinking of switching squats with deadlifts.

[isaku900]

I guess you guys wouldn't like the Pavel Simmons deadlift programme. Deadlifting 5 times a week!

well isn't that a controlled overreaching program like smolov?


i'm just talking about lifting 2 heavy single sets a week on deadlifts. (on bill starrs you really only do 1x5 heavy set monday, and 1x3 heavy set friday and a light day on wednesday) You do squats like that on bill starrs but i was thinking of switching squats with deadlifts.

well...here's the thing, there's a reason that Bill Starrs is programmed with squats 3x a week, and deadlifts 1x.

because your body can handle it and you can reasonably recover from it.

the vice versa is not necessarily true, and the programming needs to be carefully controlled.

just swapping squats for deadlifts in a program designed with squats in mind will most likely not have its benefits outweigh its costs.

go ahead and deadlift three times a week.

[Mr Beer]

My uninformed opinion is that 8 weeks out from a meet is probably not the best time to experiment with an extremely intense program you have not experienced before.

[cjdelaney]

insisting on putting 40-50 pounds on your deadlift in a short time period is a good way to invite overtraining and/or injury. Obviously you want to perform well at this meet and everything but really you should stay focused on the long term and choose a routine that will be good for you over time.

But, since you are going to ignore that advice:

you could run Coan/Phillipi, its ten weeks long but you could count the meet as a training day and get to week 10, since week 10 is just a max single anyway.

[powerhouse283]

well isn't that a controlled overreaching program like smolov?



well...here's the thing, there's a reason that Bill Starrs is programmed with squats 3x a week, and deadlifts 1x.

because your body can handle it and you can reasonably recover from it.

the vice versa is not necessarily true, and the programming needs to be carefully controlled.

just swapping squats for deadlifts in a program designed with squats in mind will most likely not have its benefits outweigh its costs.

go ahead and deadlift three times a week.
what program would you advise? thanks everyone for the help!

[samsuperjew5]

jw, for future reference, would high box squats= good dl carryover?

[cjdelaney]

jw, for future reference, would high box squats= good dl carryover?

I know some people do that, but I have never understood it. The logic is that your hips are high like the starting position in a deadlift, and you can load on the weight. But it seems stupid to me b/c you aren't bent over at all like in a deadlift.

It might work for some people but I can think of about 100 lifts that I would do before I turned to high squatting.

[isaku900]

what program would you advise? thanks everyone for the help!

i wouldn't really advise a program strictly for your deadlifts this close to a meet.

you'd be better off pulling heavy once a week, and doing some squat-style deadlift assistance, like for instance, close stance low box squats, or front squats.

probably do some deadlift variants another time a week, like a 6" block pull, or a 4" block pull, or romanian deadlifts, or some such.

just be smart, make sure they build on eachother.

for instance my team does a progressive wave with our deadlifts where we pull off 6" blocks for a week, 4" blocks the next, rack pulls against bands, then from the floor.