Deadlifting Programme

RidleyRider

This one is for you the drifter!!

So if anyone has been following my progress or read some of my posts you'll see that I'm quite frustrated with my deadlifting. I can lift 135kg x 8 but the second the weight gets over 140kg it won't budge. Beginning to think it's a mind over muscle thing now tbh..

But anyway, I've come into criticism here about the frequency that I deadlift- and I'd like to change that but, I can't seem to structure a programme that works for me.

Divito06 has helped me a bit with training and did post an 8 week programme based on percentages in my log which I will give a go if I can't find anything else. Linky-

http://www.boards.ie/vbulletin/showpost.php?p=83009544&postcount=19

Today, I deadlifted;

100kg x 8
120kg x 8
130kg x 8.

Do ye think I should keep training in this format for one day a week or what's the general consensus. Stick with my own format or do devito's suggested way?

Mellor

If you can do 130kg x 8 but can't do 140kg, I'd say it must be a form and technique thing.
But the log you linked to says you a a 1RM of 150kg so I'm a bit confused.

I also think you need some structure.
A quick browse of the log shows you did a 5 x 5 for deadlifts, then a 10x10*, then randomly escalated a light session with a mate for a 1RM a few days later.


*10x10 deadlifts sounds like an awful idea to me. But, thats just me.

RidleyRider

Mellor wrote: »

If you can do 130kg x 8 but can't do 140kg, I'd say it must be a form and technique thing.
But the log you linked to says you a a 1RM of 150kg so I'm a bit confused.

I also think you need some structure.
A quick browse of the log shows you did a 5 x 5 for deadlifts, then a 10x10*, then randomly escalated a light session with a mate for a 1RM a few days later.


*10x10 deadlifts sounds like an awful idea to me. But, thats just me.

Cheers for the reply.

Yeah, the 150kg was back in December. Haven't hit that since then that's whats frustrating me. Therefore, I've lifted heavy every week since thinking 'Sure today I'll get it for sure'.

The 10x10's was my attempt to add slightly more volume but figured that was just suicidal and won't be heading back down that route again.

My thing is, somedays I'll go in feeling good for deadlifting and then go at it again later in the week, so yes structure to deadlifts is my big issue!

Dathai

Figure out where you're weakest and attack it. Doing 2 deadlift sessions a week doesn't even guarantee that you'll be recovered for your next session to even make improvements.

Hanley

Stop working at almonst 90% of your max CONSTANTLY.

70% 5x8
75% 3x8
80% 3x5
85% 3x3 - w/ a few reps extra on your last set only, if you have em
90% 3x3 - w/ a few reps extra on your last set only, if you have em
95% x3
Test

That's going to net about 25+ people deadlift PRs this month, including dudes who just pulled 160 x8 and 180 x6. It's not rocket science. Be patient, do some TRAINING and stop bloody testing all the time.

Burkatron

Hanley wrote: »

Stop working at almonst 90% of your max CONSTANTLY.

70% 5x8
75% 3x8
80% 3x5
85% 3x3 - w/ a few reps extra on your last set only, if you have em
90% 3x3 - w/ a few reps extra on your last set only, if you have em
95% x3
Test

That's going to net about 25+ people deadlift PRs this month, including dudes who just pulled 160 x8 and 180 x6. It's not rocket science. Be patient, do some TRAINING and stop bloody testing all the time.

+1 All of this! I was having trouble making progress until Hanley there got me to back off! I was working too close to my maxes for a while trying to get my numbers back up after an injury & it slowed my progress for ages! More (sensible) volume at lower percentages & deloading when you plateau will fix this!

RidleyRider

Hanley wrote: »

Stop working at almonst 90% of your max CONSTANTLY.

70% 5x8
75% 3x8
80% 3x5
85% 3x3 - w/ a few reps extra on your last set only, if you have em
90% 3x3 - w/ a few reps extra on your last set only, if you have em
95% x3
Test

That's going to net about 25+ people deadlift PRs this month, including dudes who just pulled 160 x8 and 180 x6. It's not rocket science. Be patient, do some TRAINING and stop bloody testing all the time.

Cheers Hanley, will give that a lash and will be back in 7weeks to tell of my progress:)

Burkatron wrote: »

+1 All of this! I was having trouble making progress until Hanley there got me to back off! I was working too close to my maxes for a while trying to get my numbers back up after an injury & it slowed my progress for ages! More (sensible) volume at lower percentages & deloading when you plateau will fix this!

Cheers for the reply, I think I'm on the right track now.

Gummy Panda

RidleyRider wrote: »

Cheers Hanley, will give that a lash and will be back in 7weeks to tell of my progress:)




Cheers for the reply, I think I'm on the right track now.

I give you two weeks before you test PRs :pac:

link_2007

Gummy Panda wrote: »

I give you two weeks before you test PRs :pac:

I give him 4 sets!

RidleyRider

Gummy Panda wrote: »

I give you two weeks before you test PRs :pac:

link_2007 wrote: »

I give him 4 sets!

Although, I have in the past ended up like this...



:pac:

Mellor

RidleyRider wrote: »

Cheers Hanley, will give that a lash and will be back in 7weeks to tell of my progress:)

Just for the sake of reference.
I started my own program in January, (starting at 8 reps) and it will be 12 weeks before I attempt a max single. Over the course of the 12 weeks, I'll have 4 only deadlift sessions - I'm expecting a PR at the end of it - optimistic? We'll find out I guess.

So 7 weeks is still on the short end of time periods between 1RM tests. A lot of programs will be 10 or 12 weeks. I'm just trying to put what you were previously doing into perspective.

TKD SC

Hanley wrote: »

Stop working at almonst 90% of your max CONSTANTLY.

70% 5x8
75% 3x8
80% 3x5
85% 3x3 - w/ a few reps extra on your last set only, if you have em
90% 3x3 - w/ a few reps extra on your last set only, if you have em
95% x3
Test

That's going to net about 25+ people deadlift PRs this month, including dudes who just pulled 160 x8 and 180 x6. It's not rocket science. Be patient, do some TRAINING and stop bloody testing all the time.

Hi,
Just to clarify, is the above for 6 sessions (one per week) plus a test day (week 7)? Def might do this myself as struggling a bit now with my progress after a few months of solid gains.

Thanks
Simon

Da Za

Week 1 - Reps
Week 2 - Speed
Week 3 - Max

Repeat

Hanley

TKD SC wrote: »

Hi,
Just to clarify, is the above for 6 sessions (one per week) plus a test day (week 7)? Def might do this myself as struggling a bit now with my progress after a few months of solid gains.

Thanks
Simon

Yup, percentages based off best current 1RM with good form and technique.

Da Za wrote: »

Week 1 - Reps
Week 2 - Speed
Week 3 - Max

Repeat

This. Just a bit harder to implement if you're not exp'd and don't know your body well. I'm really excited to get stuck into this cycle!!

link_2007

I assume that sort of percentage breakdown program could be applied to most/all compound lifts?

Hanley

link_2007 wrote: »

I assume that sort of percentage breakdown program could be applied to most/all compound lifts?

Yeah absolutely. Everyone will respond differently and different lifts would have slight variances, but as a guideline - it's legit.

Also, never miss reps in training.