I just started deadlifting recently, and I’ve been doing 1 heavy set of 10 2 times/week, increasing +5lbs each time.
How does that sound? What did you guys do starting off? Any recommendations?
What else do you do in that workout? That’s doesn’t sound like an optimal program. When you start, you can do almost anything and your deadlift will increase though.
Well, I keep them separate from my squats. I’ll do deadlifts with upper back work, either 3 sets of T-bar rows or 3 sets of chins usually.
What do you suggest WIG?
Yeah, a beginner can get stronger on just about any routine, especially with deadlift. I was able to get to over 400 on a pretty simple routine:
Week 1: work up to a heavy single, close to max
Week 2: work up to 2-3 sets of 3-5
Week 3: repeat wk 1
Week 4: repeat wk 2
etc…
add about 10lbs every other week, going by feel. Rest/deload as needed, also by feel.
Took a little more tweaking and programming to get over 500, I pulled every week but only went heavy once a month. Also did a lot of powercleans.
I went from about 515 to 560 on the Coan/Philipi program. Haven’t been on any structured program since then as I’m focusing on squats and my max is still somewhere around there.
Before you do anything, before you worry about a program, or sets and reps, or periodization, learn the form. Learn absolutely everything you can about how to get the best leverage with your body type and pick the weight up like that every single time.
There’s a million articles on elitefts on technique. Watch some videos, try to find lifters with the same body type as you and see how they do it.
Sets of 10 arent a good idea if you are doing a 10 rep max all the time. No matter who you are, beginner or andy bolton, after about 3 reps your form is going to go to shit, assuming your form wasnt shit to begin with.
Just something to think before you go balls to the walls in some program. You’ll make much better gains with a pretty looking deadlift than mimicing a cat taking a shit when you pick the bar up.
Feel free to message me whenever if you have any questions, I’ll help anyway I can. My squat and bench suck but I pull 825 so I guess I’m doing something right. haha. good luck.
Just pick a powerlifting program that’s proven, learn everything you can about it, and stick with it. I agree with learning proper form too.
@BCPowder: Interesting, I guess the important thing is going heavy whenever you pull then to make the best gains?
@STB: Once my form is decent, what would you suggest programming-wise?
[quote]Wild_Iron_Gym wrote:
Just pick a powerlifting program that’s proven, learn everything you can about it, and stick with it. I agree with learning proper form too.[/quote]
Can you suggest a few?
[quote]StormTheBeach wrote:
Before you do anything, before you worry about a program, or sets and reps, or periodization, learn the form. [/quote]
This x10. And keep working on your form as you increase weight. What worked for me (may or may not work for you):
- Count your reps if (and only if) you complete them with good form.
- Base each week’s goal on the weight / reps you hit the week before, plus 10% weight OR 20% reps.
So, if I am shooting for 200 x 10. Maybe on the 9th rep my form breaks down. I would stop (don’t do the 10th with bad form, just stop). The 9th wouldn’t count because my form broke down, so that would count as 8 reps. Then, the following week I would either shoot for 220 x 8 (10% weight up), or 200 x 10 (about 20% reps up).
Of course, if your form is good and it feels like you can handle it, you should always do more reps. So, in week 2 of this scenario if I hit my goal of 200 x 10 with good form, I would keep cranking them out until it felt like I better stop. For me it is easier to increase reps than weight, so this would often mean hitting 12+ reps on a goal of 10.
I’ve alternated the weight/rep strategy about every 8 weeks, as far as whether I’m doing straight sets, pyramid or reverse pyramid, high reps, or high weight. But regardless of how the sets are made up, I have used the same increase strategy.
This has taken me from 1/2 body weight to 2x body weight over the last 8 months.
Good Luck.
You can go with:
starting strength
5x5
5/3/1
Sheiko (make sure you pick a beginner template)
Westside
I think if you plan to complete, then Westside is the way to go. It can be difficult for a beginner to implement correctly without a coach though.
Week 1:
Work up to a max set of 5 from a small deficit (stand on 45 lb plates)- shoot for three heavy 5s
Rack pulls from right at knee height- work up to a max 5- shoot for 2 or 3 heavy sets
Light upper back work- e.g. 10 x 3 on lat pulldowns or DB Rows
Week 2, 4, 6:
8 to 10 singles from the floor with about the same weight you repped in week 1. Focus on speed, set-up and technique. These should feel pretty good- it’s a shorter pull than last week and you’re no repping it.
Light upper back work
Week 3: Work up to a max 3 from a deficit- again, shoot for 3 heavy sets
Rack pulls 5 x 3 again- try to beat your top weight from week 1.
Light upper back work
Week 5: Work up to a max double from a deficit, 2 to 3 heavy sets
Rack pulls 5 x 3- try to beat the weight form 2 weeks ago
Light upper back work
Week 7: Work up to a max single off the floor.
Pinto, I’m actually kind of interested i that. Ever tried it with a suit thrown in the mix?
[quote]Pinto wrote:
Week 1:
Work up to a max set of 5 from a small deficit (stand on 45 lb plates)- shoot for three heavy 5s
Rack pulls from right at knee height- work up to a max 5- shoot for 2 or 3 heavy sets
Light upper back work- e.g. 10 x 3 on lat pulldowns or DB Rows
Week 2, 4, 6:
8 to 10 singles from the floor with about the same weight you repped in week 1. Focus on speed, set-up and technique. These should feel pretty good- it’s a shorter pull than last week and you’re no repping it.
Light upper back work
Week 3: Work up to a max 3 from a deficit- again, shoot for 3 heavy sets
Rack pulls 5 x 3 again- try to beat your top weight from week 1.
Light upper back work
Week 5: Work up to a max double from a deficit, 2 to 3 heavy sets
Rack pulls 5 x 3- try to beat the weight form 2 weeks ago
Light upper back work
Week 7: Work up to a max single off the floor.
[/quote]
Is that a beginner routine? It seems sort of advanced.
[quote]ThirdUncle wrote:
Pinto, I’m actually kind of interested i that. Ever tried it with a suit thrown in the mix?[/quote]
I would use the suit on the speed days and on the testing day in week 7.
[quote]FROGGBUSTER wrote:
Is that a beginner routine? It seems sort of advanced.[/quote]
How so? It covers some common needs to improve your pull-
-Pulling heavy weight for reps will strengthen your legs, back and grip.
-You back off the intensity/volume every other week on full range pulls. Tough DL workouts every week are hard to sustain for most. I have seen this in 500 lb. deadlifters and 800 lb deadlifters
-The lighter singles allow the lifter to focus on form and explosive, complete pulls
-Pulling from a deficit makes you faster off the floor
-High rack pulls allow you to put heavy weight in your hands for reps after your back is toast from full range pulls. The top end overload also strengthens your lockout.
There are many ways to set up a DL plan. This covers the basics, uses basic resources, and gets you to a testing point pretty quick. After you start seeing where you are having problems, you modify to address those problems.
I think it’s a pretty good plan, Pinto.
If I ever give it a run, I’ll try the speed days with the straps down, too.
[quote]FROGGBUSTER wrote:
@BCPowder: Interesting, I guess the important thing is going heavy whenever you pull then to make the best gains?[/quote]
Heavy is relative. I almost never go above 5 reps on the deadlift, so I tend to think of singles and doubles as “heavy” and 5’s as a “light” workout. Higher than that and (for me) form tends to break down and training becomes less productive.
If you just started doing deadlifts and your form is dialed in, you could even pull heavy every week (work up to a 1-2RM) and just make linear progress as long as possible. No need for anything fancy. Once you get stronger pulling heavy every week can get taxing so you might try only going heavy every other week.
[quote]BCpowder wrote:
[quote]FROGGBUSTER wrote:
@BCPowder: Interesting, I guess the important thing is going heavy whenever you pull then to make the best gains?[/quote]
Heavy is relative. I almost never go above 5 reps on the deadlift, so I tend to think of singles and doubles as “heavy” and 5’s as a “light” workout. Higher than that and (for me) form tends to break down and training becomes less productive.
If you just started doing deadlifts and your form is dialed in, you could even pull heavy every week (work up to a 1-2RM) and just make linear progress as long as possible. No need for anything fancy. Once you get stronger pulling heavy every week can get taxing so you might try only going heavy every other week. [/quote]
BC- which meet is that in your avatar? The side judge looks like an occassional training partner of mine, James Williams. He sometimes spots and judges at SPF meets.
[quote]BCpowder wrote:
[quote]FROGGBUSTER wrote:
@BCPowder: Interesting, I guess the important thing is going heavy whenever you pull then to make the best gains?[/quote]
If you just started doing deadlifts and your form is dialed in, you could even pull heavy every week (work up to a 1-2RM) and just make linear progress as long as possible. No need for anything fancy. Once you get stronger pulling heavy every week can get taxing so you might try only going heavy every other week. [/quote]
This
[quote]Pinto wrote:
BC- which meet is that in your avatar? The side judge looks like an occassional training partner of mine, James Williams. He sometimes spots and judges at SPF meets.[/quote]
It’s the 2009 SPF Cellblock Classic that was in Nashville.