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What Deadlift Program/training Method Has Worked Best For You?


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#1 Keith23

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Posted 20 December 2014 - 09:53 PM

I just started powerlifting about 4 months ago after taking a year break from training altogether.
I'm making ok progress but I feel what I'm doing for deads is getting old and not working.

What program has worked for you?

Thanks in advance

#2 Pig Iron

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Posted 20 December 2014 - 10:28 PM

Just used Vince Anellos 14 week program to get past a plateau id been stuck at a long long time.
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#3 getbiggg16

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Posted 21 December 2014 - 01:17 PM

sub'd to this. interested in replies



#4 Pig Iron

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Posted 21 December 2014 - 01:59 PM

sub'd to this. interested in replies


Id like to hear others input on this as well. Deadlift is my favorite lift and im always looking for new ways to improve it.

#5 Keith23

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Posted 21 December 2014 - 02:43 PM

@pigiron.. Thanks man I've never heard of that program before but I took a look at it last night and it looks pretty solid. I might have to try it.

#6 PZTHATER

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Posted 21 December 2014 - 03:15 PM

5/3/1 worked great for my Deadlift every time. I didn't see much with my bench and squat using it but my pulling increased. Sheiko helped my bench and west side for my squat.
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#7 Keith23

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Posted 21 December 2014 - 04:27 PM

@pzthater.. I've tried 5,3,1 before but it's just not enough volume for me. I usually do 6-7 sets on deads. I'll have to checkout sheiko for ma bench haven't looked into if before

#8 hardknock

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Posted 21 December 2014 - 07:41 PM

Richard Hamilton ' s 8 week setup was golden for me over the summer. I am going to stick with it for another 6 months.

#9 ezjax

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Posted 21 December 2014 - 09:20 PM

Once you get old like me,. The only program elderly people use is work up to the heaviest single you can do 1x per week. Any more than that and you gotta start taking days off of work
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#10 PZTHATER

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Posted 21 December 2014 - 10:41 PM

If you want volume look into the cube. It had a shit load of pulling volume

PURUS LABS REP


#11 Sweetlou321

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Posted 25 December 2014 - 12:37 AM

Westside or M2method by brian schwab both worked for me.



#12 hoodhose

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Posted 29 December 2014 - 05:08 PM

The answer to this may not simply be time to switch it up. You need to attack the difficult portion of the lift for you.

 

I pull twice a week. One day heavy, and one day light(ish).

 

As long as you keep working at some sort of progressive overload and periodization any program will work. For example, my light day consists of 5 sets of 8. Next time I do light, I will stick to the same weight, but try to do 50 reps total in 5 sets or less. If I can do that then I move my light weight up.

 

On heavy day I just did 3 sets of doubles. My next heavy day I'll go for 2 sets of triples.

 

Its about the percent value too. Typically doubles would be performed at 90-95% your 1rm. So if my calculated 95% for my doubles was 300lbs, and I can complete my doubles, then even though i'm staying at 300lbs the triples will put more stress on the body. Basically what I'm trying to say is micro cycles man.

 

ex 285 3 sets 5 reps calculated 1rm 332, I round to 330

week 2 310 3 sets 2 reps

week 3 310 2 sets 3 reps calculated 1rm 340, round to 340

week 4 290 3 sets 5 reps

weeks 5 320 doubles

week 6 320 triples 351 calculated, rounded to 350

etc

 

edit*** I corrected those numbers to reflect real % values

 

my light days look like

week 1 70% 330lbs 5sets 8 reps

week 2 5x8 again.

week 3 50 reps 5sets or less

week 4 new 70% 5x8

 

you get the idea


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#13 Keith23

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Posted 10 January 2015 - 06:26 PM

So I started Vince anellos 14 week program. I started at week 5 just cause I felt like if I started earlier I would lose strength.

I'm 3 weeks in and things are going great. This week my top set I did 415 which was my max before starting. I got it up ugly before the program, but this week I got it up fast. Very happy with the results so far.

I'll keep you guys posted on how things are going.




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