Deadlift Programs?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hello everyone,

I just finished the Ed Coan deadlift program at week 8 because i could not go any higher…
I pulled 385 today conventionally for my max and it probably took a good 5-6 seconds to complete. I am 160 pounds and I have been lifting since september.

I really want to deadlift 4 plates on each side. I go to the gym 4 days a week, doing chest/bis/tris on mondays, legs tuesday, shoulders/tris thursdays and back on saturdays.

Are there any good programs out there other than Ed Coan’s that could increase my deadlift to 405? Any help would be greatly appreciated. Thanks!

NOTE: I can deadlift 385 pounds, squat 300 and bench 190 for some other info…

2

if youve only been lifting since september, with lots of food and rest you’re gonna tack on to your max consistently or a while. always suggest 5/3/1

3

and honestly the split is a little weird, honestly sounds like youre over emphasizing all the glamour muscles, little ryhme or reason here. if strength is your goal, use a a proven strength program. 5/3/1, texas method, WS4SB, or juggernaut. something where your days revolve around a main lift instead of muscle groups. the splits will be close to the same with bench day working upperbody accessory lifts ant etc. but youre doing 75% upperbody. probably killing youre tri’s here.

4

Ive been doin 531 and it took my deadlift from 405 - 475 if strength and powerlifting is your main goal I would go w 531.

5

is 5/3/1 online? or do i need to buy the ebook…

6

[quote]pcoleman09 wrote:
is 5/3/1 online? or do i need to buy the ebook…[/quote]

There are several articles about it on this very site, use the search function.

Ps. I recommend you get the book, its a good read and answers 99% of all questions you possible could have about it. Its cheap to, only 20$

Here is a link in case you want to buy it:

store.jimwendler.com/SearchResults.asp?Cat=1477

7

[quote]pcoleman09 wrote:
Hello everyone,

I just finished the Ed Coan deadlift program at week 8 because i could not go any higher…
I pulled 385 today conventionally for my max and it probably took a good 5-6 seconds to complete. I am 160 pounds and I have been lifting since september.

I really want to deadlift 4 plates on each side. I go to the gym 4 days a week, doing chest/bis/tris on mondays, legs tuesday, shoulders/tris thursdays and back on saturdays.

Are there any good programs out there other than Ed Coan’s that could increase my deadlift to 405? Any help would be greatly appreciated. Thanks!

NOTE: I can deadlift 385 pounds, squat 300 and bench 190 for some other info…
[/quote]

I liked this Lee Hayward routine, it added 50lbs to mine at the time:

7 Week Deadlift Cycle

The weights are based on a percentage of your current 1 rep max.

Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)

8

Chaos and Pain has a few fairly recent posts about deadlifting. Should be helpful.

9

[quote]panzerfaust wrote:

[quote]pcoleman09 wrote:
Hello everyone,

I just finished the Ed Coan deadlift program at week 8 because i could not go any higher…
I pulled 385 today conventionally for my max and it probably took a good 5-6 seconds to complete. I am 160 pounds and I have been lifting since september.

I really want to deadlift 4 plates on each side. I go to the gym 4 days a week, doing chest/bis/tris on mondays, legs tuesday, shoulders/tris thursdays and back on saturdays.

Are there any good programs out there other than Ed Coan’s that could increase my deadlift to 405? Any help would be greatly appreciated. Thanks!

NOTE: I can deadlift 385 pounds, squat 300 and bench 190 for some other info…
[/quote]

I liked this Lee Hayward routine, it added 50lbs to mine at the time:

7 Week Deadlift Cycle

The weights are based on a percentage of your current 1 rep max.

Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)[/quote]

What did your deadlift start at and end up at? Sounds like an interesting idea, any accessory work recommended?

10

My deadlift has been increasing smoothly for a while since I stopped being retarded and focused on the following:

Deadlifting with proper form
Power Cleaning
Good mornings
High-rep dumbbell rows

Cliched as shit but that’s what’s working for me.

And eating everything you see always helps.

And don’t forget some light mobility work. Stay flexible

11

[quote]pcoleman09 wrote:
Hello everyone,

I just finished the Ed Coan deadlift program at week 8 because i could not go any higher…
I pulled 385 today conventionally for my max and it probably took a good 5-6 seconds to complete. I am 160 pounds and I have been lifting since september.

I really want to deadlift 4 plates on each side. I go to the gym 4 days a week, doing chest/bis/tris on mondays, legs tuesday, shoulders/tris thursdays and back on saturdays.

Are there any good programs out there other than Ed Coan’s that could increase my deadlift to 405? Any help would be greatly appreciated. Thanks!

NOTE: I can deadlift 385 pounds, squat 300 and bench 190 for some other info…
[/quote]

531 took me from a 335 deadlift to a 450 deadlift in under a year. I would suggest buying the ebook, but you could gather all of the information you need from the internet. It would be best to just buy the ebook and be sure of everything though. It’s a simple program and great for a begginner.

12

thanks everyone! Yeah i started 5/3/1 today. I just have a couple questions. On squat days, the only thing it tells you to do for your hamstrings is leg curls. This seems like not very much to me, as hamstrings are the secondary muscle group for deadlifting. Just my opinion, but i could be wrong. let me know what you guys think

13

[quote]americaninsweden wrote:

[quote]panzerfaust wrote:

[quote]pcoleman09 wrote:
Hello everyone,

I just finished the Ed Coan deadlift program at week 8 because i could not go any higher…
I pulled 385 today conventionally for my max and it probably took a good 5-6 seconds to complete. I am 160 pounds and I have been lifting since september.

I really want to deadlift 4 plates on each side. I go to the gym 4 days a week, doing chest/bis/tris on mondays, legs tuesday, shoulders/tris thursdays and back on saturdays.

Are there any good programs out there other than Ed Coan’s that could increase my deadlift to 405? Any help would be greatly appreciated. Thanks!

NOTE: I can deadlift 385 pounds, squat 300 and bench 190 for some other info…
[/quote]

I liked this Lee Hayward routine, it added 50lbs to mine at the time:

7 Week Deadlift Cycle

The weights are based on a percentage of your current 1 rep max.

Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)[/quote]

What did your deadlift start at and end up at? Sounds like an interesting idea, any accessory work recommended?
[/quote]

This was years ago, but I did that when my deadlift was only 350 and ended up just over 400. So n00b gains regardless, but it was a fun program to do, and the singles approach is great for technique.
I know people in the 500+ range who have had good results with it. I’m going to do it again at the start of next year.
The program didn’t come with any particular accessory suggestions - I’m sure the usual sensible stuff would do. I ran the deadlift routine on its own day, as I was training oly lifts at the time

14

[quote]pcoleman09 wrote:
thanks everyone! Yeah i started 5/3/1 today. I just have a couple questions. On squat days, the only thing it tells you to do for your hamstrings is leg curls. This seems like not very much to me, as hamstrings are the secondary muscle group for deadlifting. Just my opinion, but i could be wrong. let me know what you guys think[/quote]

That’s just an example. The whole idea is that you need to do some sort of hamstrings movement.

15

[quote]pcoleman09 wrote:
thanks everyone! Yeah i started 5/3/1 today. I just have a couple questions. On squat days, the only thing it tells you to do for your hamstrings is leg curls. This seems like not very much to me, as hamstrings are the secondary muscle group for deadlifting. Just my opinion, but i could be wrong. let me know what you guys think[/quote]

There are various templates that you can follow. Personally I always liked to do either high rep squats or high rep deadlifts at 50% of my max after my 531 squat sessions.

16

i use the P-chart and added an easy 20lbs every month.

granted i eat like a horse and sleep like a corpse.

17

1 year of training took me to 420lbs dead
9 months of 531 took me to 535lbs dead

18

5/3/1 for powerlifters by Wendler (bring baby wipes, its gonna get messy)

Jamie Lewis over at Chaos and Pain has some very good recent blogs AND the he is also ranked on

powerlifting watch with a 1616 RAW total @ 181 !