Designing a Deadlift Specific Program

Bigger Stronger Leaner
1

Heey,

A year ago or so I got bored with squatting (had just squatted 405) and started focusing more on bodybuilding stuff.The past 4 months I focused on lunges and reached a 225 lbs x 10,but keep doing these heavy is an injury waiting to happen

So long story short,I wanna focus on getting a 6 plate pull(have pulled up to 440 beltless thus far) but do not care about squatting at all.So it makes more sense to me to deadlift twice per week.How do I program twice per week deadlifting without my leg strength being the limiting factor at some point?Anyone done something similar?

Thanks in advance :smiley:

Some stats
Age : 24
Training exp : 4 years
Weight : 200 lbs,abs have started becoming visible
Goals : Being strong on some lifts,looking big for the bros,lean for the gals

2

I think you should go read my log and specifically read my training from early 2016 through summer 2017.

Itā€™s not the only or even necessarily the best way to do this, but it sounds like I did something a lot like what youā€™re trying to do.

1 Like
3

I had luck with regular heavy work on Monday using conventional style and then doing snatch grip deads on Thursdays.

I followed the 5/3/1 Training Maximally approach for each workout. The snatch grip limited the weight I could use so it was like doing a light day for a second workout.

But the guy above me used a very simple approach and pulls much more than me. I think you should look at his log.