Love that book, happy to hear it get mentioned. I’m glad I found it when I was getting into powerlifting all those years ago.
To OP, age, weight, level of training etc are a big deal. When I was 25 I could deadlift twice a week at 85%. Now as I near 40, “heavy” deadlifts are once a month.
You’ve got a lot of time before your meet, nows a good time to do some bodybuilding type stuff, play with some lighter weights and practice.
If you find deadlifting is a non-issue then go for it. However, considering your meet is 6 months away, you could probably substitute deadlifts for something else without setting you back
I built the program taking into account tips and info from sources such as Rp strength, Alexander Bromley, etc. On mondays I do deficit deadlifts with moderate weight, thursdays Rdls Rpe depends on the week and then on saturday I deadlift heavy (80-90) max.
I’m 19 years old. Weighing 190lbs relatively lean (6’1)I will compete in the 93kg class. The federation is IPF (uruguay), raw, knee sleeves, wrist wraps and belt are allowed. My best lifts are: 440 squat, 260 bench and 460 deadlift. I’m
currently training alone, but at first I was training with a friend of mine who already went to a meet.
In your place I would take 2 weeks off deadlifting to let your ribs heal.
Then I would run 12 weeks of R/P stuff to build a base.
Then i would take 2 weeks off deadlifting.
Then I would run a Bromley powerlifting meet prep routine for about 12 weeks. To specifically get ready for the meet.
I think cramming 2 programs together and planning to do Double the Work, for Twice as Long as a “regular” routine will cause trouble.
seems like a good plan to me.
I have some experience deadlifting pretty frequently, and even some experience with rib pain/strains. But I also get regular sports massages to keep everything managed, and monitored.
The only high-frequency deadlift program that I know of [that has a name] is Pavel’s Power to the People, where you deadlift 5x a week.
Even then, you’re only lifting heavy every 2-3 weeks. Definitely not weekly.
(Also, Pavel is not a powerlifting coach, and no powerlifter talks about the program. So I wouldn’t recommend this for your goals.)
If you want something insanely difficult but effective- try one of the advanced Sheiko templates at 3 months out. They’re free on Liftvault.com. Since you’re in the 93kg, I’d suggest the medium load
Before that, do what @FlatsFarmer said about hypertrophy training and time off of deadlifting
After 12 weeks of the hypertrophy powerlifting training should I take 2 more weeks off of deadlifting? what’s the purpose?
@FlatsFarmer delivering something sensible and practical yet again!
The 2 weeks off in the middle would just be a little break.
If you’re training intensely for months at a time, it’s common to pick up little minor injuries or issues along the way.
Not stuff serious enough to make you stop training, just little things that stop you from training as hard as you could if they weren’t bothering you.
That little break would let you recover from any potential little issues before you ramp up into serious training again.
Kinda like Bye Week in the football season.
More info on high frequency training
Old T Nation article with some guidelines for sets/reps/percentages
And this is the title of a Greg Nukols article, about a study on High Frequency Powerlifting. The high frequency lifters made some big gains when the volume per day was low.
"High Frequency Training for a Bigger Total: Research on highly trained Norwegian powerlifters
by Greg Nuckols"
Frigging vikings.
I looked through the t-nation one, and it’s interesting how low-intensity the example is. Basically all three weeks are the same, never going above 70% and averaging to 61%.
To be fair, it also said “Here’s one way to do it” and “Wave the loads between 50-80% of 1 RM”. So there’s options. Just interesting the example was so low.
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From the other study, “In this experiment, the average intensity was 72% to 74% of 1RM for squat, bench, and deadlift.”. That’s more what I expect.
I can’t find the video, can you send the link please?
Sorry man, I’m not a Brumley expert, I thought you had the program.
Heres a simple deadlift Peaking Plan from TNation.
last question, should I lower the volume on back exercises such as pull downs or rows? or can I still lift heavy without worrying of worsening the intercostals?
Remember, this is just 1 approach. Other guys might do things differently.
But in my opinion, the whole point of a little break from deadlifting is to let the back/rib injury you’ve been dealing with for the last 5+ weeks heal up and go away. So that you can get back to good training.
So, during that time, in addition to easing back on deads, don’t do Anything that aggravates the injury.
And try to do more of the stuff that makes it feel good.
That way, you’ll be at 100% when you get back to normal lifting.
Training half assed for 2 weeks, but messing around with painful moves and still having the injury at the end would be a waste of time.
If they don’t hurt when lifting, you should feel assured that you are not worsening the problem.
This seems like good sound advice. Starting back in early May to peak for a November powerlifting meet seems very workable.
Of the three powerlifting lifts, your bench press is lagging the other two. Focus on the bench press for the next 5 weeks.