Programming DL w/Rest of Program

Training Powerlifting
1

Hi

Many articles on the site talk about deadlift form but my main concern getting stronger at it while is making fit with the rest of my routine. I’m seeking help for to better periodize deadlift and have an idea of volume to aim for.

My goal is absolute strength, but I have no desire to compete. At the strenth level I’m at, I’m expecting to see strength gain on all 3 lifts with linear/semi-linear program. I’d like to avoid specialisation deadlift program for the moment as I which to keep gaining strenght on bench and squat as well at the same time.

I’m 170-175 lbs, bench is 240, squat is 325, deadlift is 365, hence why I believe I can gain strength at all 3. I use no gear (physical or chemical), have no prior injury. I use Plazma/MAG-10 and Indigo-3G.

I usually train 4-5 times a week, I squat and bench every workout. The volume for workset are 20-25 reps on bench and 15-20 reps on squat. I use various set/reps scheme (clusters, ramping triple, rest-pause, wave loading 5-4-3-2-1).I seeing strenght gains from this. Rest of W-o is assistance.

I haven’t had planned deadlift sessions for the last 2-3 month, because I was focusing on squat/BP. I only tested max strength about twice, which unsurprinsigly hasn’t gone up. I pull with a conventional stance, with low hips (olympic). I experience form breakdown at 365 (back starts to round, fishing-rod style). My grip is not a strong point, but my lower back gives up before grip.

During spring and before, I experimented with ramped double or triple, but failed to see real improvement. I also did a lot of snatch-grip deficit deadlift, but the goal at the time was mostly metabolic/GPP and weigth was also a lot lower (circa 250) and it failed to improve max strenght.

So what I’m looking for is how to increase my deadlift max strength without compromising progress for BP/squat. At the strenght level I’m at and with the right method, I’m sure it’s possible.

What I’m looking for specifically :
How often should I train DL? Every 7-10 days or more frequently?
Should it remplace squat during a workout or just be trained after or before?
What rep/set scheme and total session volume would be optimal? Ramping triples or doubles or 5-4-3-2-1 or something else?

Any help is greatly appreciated.

2

How are ya man? Okay, squatting and benching 4x a week sounds a bit crazy to me, but I’m not you and that isn’t what you asked so I apologize. It sounds like your problem is commitment. You listed alll types of shit that you’ve tried, and they all work, if you’d stick to them. That said, if you just want to lift balls out heavy weights all the time I sympathize.

Keep a notebook of deadlift related pr’s i.e. a beltless pr, something off knee height blocks, something off a deficit, off every rack pin, snatch grip, sumo stance, really go nuts. Have about three rep pr’s for each one, like a separate 5, 3 and 2 rep pr for beltless and everything else. Every friday go in and break/ set one. Plenty of entertainment value and you’ll go balls out every week.

With your squatting volume I wouldn’t imagine low back being an issue, but I’d add more shear loading in. Meaning bent movements, bent rows, some gm’s, anything where the weight is out front.

Much love, Dallas.

3

Voila…

4

What you should be asking is how do I fit the rest of my program around my deadlift. It is the king of lifts. It makes no compromises.

5

If you want to train squat and bench more than 3x per week, cut the assistance. Cycling intensity might be a good idea, but if you can progress like this then that is fine for now. I DL semi sumo and train conventional DL twice per week after squats, plus semi sumo once as well. There’s no reason not to train DL twice per week or more, especially if your max is <400lbs.

Another thing I would do is avoid (or at least cut down on) any intensifying techniques such as drop sets and rest-pausing. You say yourself that your form can break down, and, training so frequently, that kind of volume/intensity is not needed.
If you are not training for powerlifting, some overhead pressing could be good. This is INSTEAD of one of your bench days, not on top of it!