Deadlift Programming

[GreenMachineX]

I've been progressing well in my deadlift, usually working up to a 2, 3, or 5 RM each workout but the past few weeks it feels I've hit a plateau. What programming do y'all use for your deadlift? My last PR was a 3RM of 485 about a month ago. This past week I did 4 sets of 5 of 425 (just missed the very last rep on the 4th set). Seeing where I'm at, does anyone have any suggestions?

 

[herderdude]

Look up the SSPT (I think) deadlift chart. I follow that. Most of my deadlift training is 70-75% for four or five triples or twelve to fifteen singles. Probably 2/3 of it maybe half. Then when I feel like upping it some I'll do 80% for eight singles. Once every six weeks I'll have a heavy day where I work up to a single at 90%, maybe a little more. I've gone from 551 to 617 in a little over a year doing exactly this. Builds technique, speed, and confidence. They key is to move every rep with acceleration. Not trying to be as fast as possible off the floor, but trying to rev through the lift and be moving lightning fast by the time you finish.

 

[asooneyeonig]

i see a lot of workouts for deads that seem to cover a broad spectrum of volume, intensity, and frequency.

i lean towards the once a week for deads but do accessory work for the dead nearly every workout currently. my deadlift day i will either do 6 sets of 1 and try to hit a new PR, or 5,3,2 and try to just match past PRs. the second one is for days i just dont have it in me and just want to get in the reps for skill work.

my accessory work is mostly a dead variation to bring up a weak link. i will do 2 lifts and hammer those for at least a month 4 days a week with light volume and high intensity. for example right now i am doing 15" axle deads and romainian deads. i hit each one twice a week for 2 sets of 5 each day. i used to do snatch grip block pulls and front squats till i set a huge PR then stalled again on progress. i re-evaluated with my workout partners and went with the current 2.

the idea comes from doing the lifts as a skill. hitting them often and fresh, in other words very low volume each workout, up to 5 days a week, never miss a rep but hit it heavy.

i love structured programs but i am also a single dad with hobbies so many times things get interrupted and this type of workout gives me a lot of flexibility. if i miss an accessory day, no big deal. if i hit extra accessory days, no big deal. i even have options depending on my recovery for my main day.

 

[F0xx3r]

531 template has worked for me, I have yet to plateau through the progression percents and rep ranges.

 

[Inspiration44]

Hows it going OP. I may be able to help you out, I am a deadlift specialist. My best deadlift is 572lbs at 178lbs bodyweight in competition. And I attempted 590lbs at 178lbs and got the lift up, but got 2 red lights and 1 white light. With that being said here are some tips I can give.

1) Train the living sh it out of your back and hamstrings. At the start I can guarantee you that your weakness is probably going to be your hamstrings. After about 3-4 months of solid hamstring training, than your back is going to be the point that gives, when it does your going to want to do a lot of rows.

So for u I would do 4 sets of 10 reps for glute ham raises, and I would do that 3 times a week for 3-4months. After doing this your hamstrings will be insane. From there I would switch to stiff legged deadlifts twice a week. aim for 4 sets of 8 reps and always try to add weight or reps. As for your back, do variations of the deadlift, deficit deadlifts, snatch grip deadlifts, etc. Pick one variation and do it. After that do 2 exercises that really stress your back, such as dumbbell rows, seated cable rows, bent over row, etc

I would do 4 sets of 8 reps. Right now I do deficit deadlift 4 sets of 5 reps, than I will do dumbbell rows and seated cable rows.

My deadlift is elite and close to international elite according to the raw classification table. so hopefully that helps man