On deadlift(or any other lift for that matter) what would be the proper frequency.
I always thought higher frequency + eating everything I could get my hands on would increase my pull much faster.
But I see some guys talking about dead lifting only once a week, or once every two weeks, and they pull alot more than I do.
I want to pull 515 by the first of the year.
Thanks guys.
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Thread: Proper Frequency
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11-27-2012, 04:33 AM #1
Proper Frequency
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11-27-2012, 04:52 AM #2
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11-27-2012, 05:31 AM #3
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11-27-2012, 05:41 AM #4
depends on what you're able to do. a lot around here will suggest alternating deadlift training sessions (with whichever frequency is right for you) with a max effort (heavy weight, low reps) and dynamic effort (speed deadlifting with lighter weight and higher reps).
it really just comes down to what your body can handle. there is nothing instrisically wrong with deadlifting every week. e
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11-27-2012, 05:43 AM #5
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11-27-2012, 08:40 AM #6
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11-27-2012, 08:46 AM #7
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11-27-2012, 08:55 AM #8
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11-27-2012, 09:36 AM #9
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11-27-2012, 10:16 AM #10
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11-27-2012, 11:07 AM #11
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11-27-2012, 12:51 PM #12
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11-27-2012, 12:57 PM #13
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11-27-2012, 01:01 PM #14
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11-27-2012, 01:10 PM #15
- Join Date: Aug 2005
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depends on how you recover. I ran sheiko msic prep acouple of months ago, 5x bench 3x squat and dead a week. I liked it. Currently i pull squat and bench 2x a week. One heavy one speed. Working so far. conjugate setup. I can train 6x a week and make progress, some people can only train heavy 2x a week. FIGURE OUT WHAT WORKS FOR YOU.
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11-27-2012, 01:39 PM #16
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The question impossible to answer without a bevy of other information including: training experience, volume tolerance, volume, total tonnage, frequency other lifts, and that's just to name a few. Even then, it is basically a crap shoot.
You'll have to experiment for yourself. Sure, there are some guys out there that only pull heavy 1-2x/month. There are some guys who don't pull heavy unless they're at a meet. There are other guys who may pull 2-4x/week. All of these strategies have been used to set world records. You have to find out what works best for you through trial and error.www.PowerliftingToWin.com
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11-27-2012, 05:03 PM #17
Day 1-Heavy Squat5x5, Bench Press 5x5
Day 2- Deadlift 3x5,3x3(or may do a heavy single after the 3x5)
Day 3-Front squat-5x5, Box Squat(low) 3x5, Box Squat(high) 3x5, Decline bench 4x5, incline bench 4x5
Day 4-Platform Pulls3x8,3x5, Rack pulls 8x2
I do some isolation too
Edit: fixedLast edited by YoungDrSwole; 11-28-2012 at 04:33 AM.
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*1700lbs Total Crew*
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11-27-2012, 05:22 PM #18
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11-27-2012, 06:22 PM #19
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11-27-2012, 06:39 PM #20
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11-28-2012, 04:32 AM #21
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11-28-2012, 04:34 AM #22
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11-28-2012, 05:44 AM #23
So basically you are doing 11 working sets of squats the day before your 2nd pulliing day and doing a bunch of manual labor on top of that. That sounds like you would stall pretty quickly. When I was doing manual labor Mon-Fri I could only manage squatting and benching 2x a week and deadlifting 1x a week and didn't even really bother with accessory work.
1372 @ 205
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11-28-2012, 06:26 AM #24
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11-28-2012, 07:15 AM #25
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11-28-2012, 08:21 AM #26
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11-28-2012, 08:23 AM #27
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11-28-2012, 09:12 AM #28
Well then you could probably handle more frequency or more intensity if you did the deadlift workouts when you were the most recovered, like the beginning of the week rather than after a squat workout. Something like:
Day 1: 5x5 Deadlift
Day 2: OFF
Day 3: 5x5 Squat, 5x5 Bench
Day 4: OFF
Day 5: Speed Pulls, Upper Back work
Day 6: 5x5 Bench, Shoulders/Tris
Day 7: OFF
That way you would have 48 hours off from squats before you went into speed pulls. And you would have 72 hours off from lower body and 48 hour off from all lifting before going into heavy 5x5. Then you could just add 5 lbs to your 5x5 workout every week till you stall.
I came up with this in about 1 mins so I doubt its perfect but I would think it'd be more effective for deadlifts than what you are currently doing.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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11-28-2012, 09:21 AM #29
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11-28-2012, 09:42 AM #30
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