Hi
My workout plan for back includes (I do a bro split with crossover)
Conventional Deadlift
Dumbbell row 3 sets of 8-10
Latpull down 3 sets 10-12
Baynasien curls 2 sets of 10-12
Incline dumbbell heavy set then to back off strict form sets
How do I add in my deadlift what sets and reps I’m 70kg and have done 120kg for one rep I’m trying to get it up
If your primary concern is increasing your strength in the deadlift, regardless of other back workout I would do the following reps, sets, and frequency:
- Only train deadlifts once a week
- One week is “heavy” and the following week is “light.”
- The “heavy” week is warm up slowly to 2 sets of 4 reps with as much weight as you can do where, if you break form, it can only occur on the 4th (last) rep.
- The “light” week is warm up and do 2 sets of 8 to 10 reps with 50 to 60% of your 1 rep max.
- Max singles are not part of your training program. Once every 3 months (or better yet, 6 months) do a “mock” deadlift meet to test your 1 rep max. This should be done on the “heavy” deadlift day. That is, it follows a week of “light” deadlift training day.
Such a simple and beautiful progression.
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