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  1. #1
    The Doctor YoungDrSwole's Avatar
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    Proper Frequency

    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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  2. #2
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    Originally Posted by YoungDrSwole View Post
    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.
    If you deadlift heavy every week you will burn out fairly quickly, the frequency thing seems to only work for bench and squat, you can do speed dead or something every second week if you still want to deadlift every week
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  3. #3
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    I thought it was more to do with prioritising the squat because increase in squat = increase in deadlift but it doesn't usually work the other way round guess I was wrong
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  4. #4
    1500 raw will be wrecked baxtej44's Avatar
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    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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  5. #5
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    You're the Dr, you tell us.
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    Originally Posted by arian11 View Post
    You're the Dr, you tell us.
    Haha
    "Must spread reputation"


    And what I am currently doing is pulling heavy one day, later inthe week I do rack pulls and platform pulls.

    I also do front squat and box squat(deadlift feet placement and regular) on my second leg day to help as well.
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  7. #7
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    Originally Posted by YoungDrSwole View Post
    Haha
    "Must spread reputation"


    And what I am currently doing is pulling heavy one day, later inthe week I do rack pulls and platform pulls.

    I also do front squat and box squat(deadlift feet placement and regular) on my second leg day to help as well.
    If your goal is to get your deadlift up, then it would make sense to follow a program that is designed to get your deadlift up. Atleast that is what would make sense.
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  8. #8
    The Doctor YoungDrSwole's Avatar
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    Originally Posted by arian11 View Post
    If your goal is to get your deadlift up, then it would make sense to follow a program that is designed to get your deadlift up. Atleast that is what would make sense.
    Yes
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  9. #9
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    Originally Posted by YoungDrSwole View Post
    Yes
    Then what program are you following right now?
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  10. #10
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    Originally Posted by arian11 View Post
    If your goal is to get your deadlift up, then it would make sense to follow a program that is designed to get your deadlift up. Atleast that is what would make sense.
    That seems pretty logical to me haha.
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  11. #11
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    Originally Posted by arian11 View Post
    Then what program are you following right now?
    in on this
    gym lifts/competition lifts

    squat ???/650
    bench 545/435
    deadlift 600/601

    Penn State Powerlifting
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  12. #12
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    Don't hate me, but what's a deadlift?
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    Originally Posted by thatslifeeee View Post
    Don't hate me, but what's a deadlift?
    I hate you.


    Perhaps one day mankind will create a distributed network of computing devices attached to storage, with an easily-searchable index of the information therein. Then one could trivially answer such a question.
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    Originally Posted by YoungDrSwole View Post
    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.
    Don't eat everything you have your hands on. You will get sick and you won't be able to call for help because you ate the phone.
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  15. #15
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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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  16. #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.
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  17. #17
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    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: fixed
    Last edited by YoungDrSwole; 11-28-2012 at 05:33 AM.
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    Originally Posted by YoungDrSwole View Post
    Day 1a-Heavy Squat5x5, Bench Press 5x5
    Day 2a- Deadlift 3x5,3x3(or may do a heavy single after the 3x5)
    Day 1b-Front squat-5x5, Box Squat(low) 3x5, Box Squat(high) 3x5, Decline bench 4x5, incline bench 4x5
    Day 2b-Platform Pulls3x8,3x5, Rack pulls 8x2


    I do some isolation too
    Are the a's and b's supposed mean two a days or the a's are week 1, b's are week 2, then back to a's for week 3?
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  19. #19
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    Originally Posted by arian11 View Post
    Are the a's and b's supposed mean two a days or the a's are week 1, b's are week 2, then back to a's for week 3?

    Different days.
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  20. #20
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    Originally Posted by YoungDrSwole View Post
    Different days.
    So you train 4x a week? It's confusing cuz you didn't just say Day 1, Day 2, Day 3, Day 4. You also didn't say what days so we would actually know what kind of rest you are getting.
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    Originally Posted by arian11 View Post
    So you train 4x a week? It's confusing cuz you didn't just say Day 1, Day 2, Day 3, Day 4. You also didn't say what days so we would actually know what kind of rest you are getting.
    I like thinking of it as two squat days and two deadlift days. I've changed it, and I never changed the 1a 1b template in my mind, sorry.

    So
    1
    Rest
    2
    Rest
    3
    4
    Rest
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    Also, I manage my family's farm. So I do manual labor pretty much every day of the week.
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    Originally Posted by YoungDrSwole View Post
    I like thinking of it as two squat days and two deadlift days. I've changed it, and I never changed the 1a 1b template in my mind, sorry.

    So
    1
    Rest
    2
    Rest
    3
    4
    Rest
    Originally Posted by YoungDrSwole View Post
    Also, I manage my family's farm. So I do manual labor pretty much every day of the week.
    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.
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    Originally Posted by arian11 View Post
    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.

    Yea, I was thinking of pull back on the squats alittle.

    The manual labor isn't too bad, I'm used to it. I don't get too tired anymore.
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    Originally Posted by YoungDrSwole View Post
    Yea, I was thinking of pull back on the squats alittle.

    The manual labor isn't too bad, I'm used to it. I don't get too tired anymore.
    Or you can do an actual program that focuses on the lifts you are weak at i.e. bench and then squat. Unless all you care about is deadlift, then you could just do a deadlift specific program.
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    Originally Posted by arian11 View Post
    Or you can do an actual program that focuses on the lifts you are weak at i.e. bench and then squat. Unless all you care about is deadlift, then you could just do a deadlift specific program.
    The one that I really need is bench. My squat was 405lbs before my injury(got attacked by a pig, messed up my ankle.) Still isn't very flexible.

    I think I can probably squat it now, I just haven't maxed since I got hurt.

    And yea my bench blows.
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    But you are correct, I am focussing on deadlift until after January. I am competing in single lift worlds in Richmond and wanted to pull at least 500.
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    Originally Posted by YoungDrSwole View Post
    But you are correct, I am focussing on deadlift until after January. I am competing in single lift worlds in Richmond and wanted to pull at least 500.
    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.
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    Why don't you do something like a Deadlift specific program? Since you're focusing on Deadlift and stuff.
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    Originally Posted by dtaps24 View Post
    Why don't you do something like a Deadlift specific program? Since you're focusing on Deadlift and stuff.
    because it makes entirely too much sense.
    Log-http://forum.bodybuilding.com/showthread.php?t=146459533&p=914995163#post914995163
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