What Deadlift Program/training Method Has Worked Best For You?
Posted 21 December 2014 - 09:20 PM
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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
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
- commandopat likes this
Posted 10 January 2015 - 06:26 PM
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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