So, I hex bar deadlift twice a week. Intensity on Thursdays (3x2), volume on Sundays (90% of the Thursday weight, 3x5). I add 2.5 kilos every week.
Would it be better for me to alternate between different variations of the hex bar deadlift? I have a 3’’ platform which allow me to do deficit lifts, and my hex bar has high handles (which I currently don’t use). My plan, then, would be to do a cycle like this:
Rinse and repeat. I’d still follow the plan of adding 2.5 kilos every week and doing 90% of the intensity weight on volume days, but I’d then ADD 10% when I lift with high handles, and go 10% lower when I do deficits.
This sounds brutal, and if it’s not, it will be soon. Finding ways to lengthen the time before it is brutal but still good training is a good idea IMO. Variations can do that.
I’ve done similar progressions in the past. Long term, I had look at reps and sets as well.
It is hard to say if your plan will work for you. Maybe give it a try and see if you make progress?
I’ll try the first intensity set with high handles this evening. It would have been 190 kilos according to plan, which means that it will be 190 x 1.10 = 209 kilos as what is essentially a rack pull. I suppose I’ll do the conservative thing and round 209 kilos down to 207.5. We’ll see how it goes.