Hello, everyone, I am going to be trying this new deadlift program (“Deadlift Singles Success Story” on dragondoor). It’s a high-frequency deadlift program and it seems nice. Can I get suggestions on how to train the rest of the body during this time (assistance exercises too)? Thanks.
Why this program?
Because I want to?
The general idea is when you specialise, that you do the minimun amount of work to prevent the other lifts from regressing.
This is highly individual and learned through experience. That is, if you don’t know, then you’re not ready for this type of programming.
I always find that to get the best outcome for your questions or problems on these forums is to try and answer each question that the members ask. By answering the questions they ask with as much detail as you can possibly muster, it gives them and other readers a more complete picture and idea of who you are, what you have done and what you are trying to achieve.
None of us are mind readers or have any real insight into your life so if you take every question aimed at you as an insult or personal attack and answer in a way that reflects these insecurities, than I’m afraid you will have a very poor forum experience.
Tldr; answer the goddamn questions and try not to be a smartarse.
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I’m well aware of specialization. This program works with submaximal weights and doesn’t have the intensity a specialization program has.
Well if you know everything, why bother asking altogether?
You should google the DDD (Daily Dose Deadlift) program (I can’t link here).
It has the same concepts, and it has plenty of people asking what you have on assistance. You could grab ideas from there.
I googled and saw the program. It tells you what else to do: pressing 5 days a week and even gives you the intensity and reps to follow. This is a specialization program, so you don’t want to add lots of other work to it or you destroy the whole point of doing a program like this.
Also, “Because I want to?” is a poor way to respond to someone who is looking to help you. And if that is truly your reason and motivation for this program, along with “it seems nice”, it doesn’t matter what advice you get here because you won’t succeed.
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Thank you! Very helpful.
As for others, I’m trying to increase my deadlift. I have a deadlift only meet in 15 weeks so I need to increase it. Thank you for all answers.i
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@claimyourgainz i t might sound counter-intuitive, but a high frequency DL program might not yield the results you want for a DL only meet. Deads are a very high-cost exercise when it comes to recovery, and can often increase well when the component parts are trained instead of the deadlift and actual DL training is centred around explosiveness and technique. That will only take a day a week.
So, just for the sake of argument, you could structure your training something like this:
Monday
- DL, 55-65% for 18-30 reps, 3-6 reps per 3-6 sets - good combinations would be 8x3, 12x2, 5x5, 10x3, etc and you can change them up weekly
- DL variation at same weight as 1, changing every two to three weeks - pin/rack pulls, deficit pulls, paused pulls, pulls to the knee, snatch grip, etc. One to three sets of five to 20 will work. Again, you can swap your rep and sets out weekly within the same variation
- Single leg work for 3 sets of 10-15
- Pulling work for 1-4 sets of 10-20 - pull-ups, lat pulldowns and DB rows are good choices because they put less strain on the lower back
Tuesday
Upper body, you may as well bench in case you want to compete in a push/pull. You can structure the first two exercises exactly the same as Monday because all you want is to work on technique and explosiveness. You can add. One assistance volume than Monday, though - a couple of pulls (BB rows of Pendlay rows every few weeks for two to four sets of six to 10, but mostly inverted rows and more DB rows), and then a bunch of shoulder and tricep work (extensions, skull crushers, plate raises, lateral raises, delt flys, etc) and don’t shy away from pullovers either from time to time.
Thursday
Some kind of squat, this is where you can move some weight and work on strength. You would probably do well to just squat in case you move to full power. You could structure it like this
- Squat - change the load and sets/reps each week rotating 55-65% for 18-30 reps, 3-6 reps per 3-6 sets/70-80% for 12-24 reps, 3-6 reps per 3-6 sets/80-90% for 10-20 reps, 2-4 reps per 2-4 sets
- Squat variation, drop the load from 1 by 5-15% and do one to four sets of three to 10 reps - swap variations and loads weekly, work with variations most likely to help your DL like paused squats, box squats and front squats although don’t be afraid to play around with wider or narrower stance, different bar position, etc
- Back extensions for 25-75 total reps, with and without weight
- Some rows, same sets/reps as for the other days - DB rows are great for this, so are inverted rows
Friday
Assistance day, alternate between an upper-focused and full body day each week. This is a bodybuilding day, but because you’re training for a DL only skew it towards the muscles you need to pull
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have to agree with the MarkKO just from my own anecdotal evidence of training DL only 2-4 times per month and making great progress with it–I spend a majority of my “DL time” on variations and accessories that seem to carry over very well.