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Started By
Message
When to change my deadlift programming?
Posted on 8/25/20 at 9:23 am
Posted on 8/25/20 at 9:23 am
So I’ve basically committed this year to finally making real gains in my deadlift. I’m not a programming expert, but I tried to do a lot of research on how best to do this.
I’ve been doing Stronglift 5x5 as it’s a beginner program, and I’d say I still qualify as that for deadlifts. I’m doing MWF, adding 10# a week, and right now I’m at 5x5 @ 325.
At what point do I switch to some lower rep intermediate program? I feel like I get the first 3 sets pretty well, but by the last two I’m beyond shot. I’ve really worked on my form and have got it quite dialed in, but I feel like it suffers on the last sets. Additionally by the time I factor in warmup, form-work, and working sessions, I’m at like 45 mins for just this lift. I usually do some sled pushes after and some kettlebell hip stuff, and that’s it.
Should I switch to a different program, and, if so, which one? If not, should I decrease my weight increase each week to 5# instead of 10#?
Appreciate the help!
I’ve been doing Stronglift 5x5 as it’s a beginner program, and I’d say I still qualify as that for deadlifts. I’m doing MWF, adding 10# a week, and right now I’m at 5x5 @ 325.
At what point do I switch to some lower rep intermediate program? I feel like I get the first 3 sets pretty well, but by the last two I’m beyond shot. I’ve really worked on my form and have got it quite dialed in, but I feel like it suffers on the last sets. Additionally by the time I factor in warmup, form-work, and working sessions, I’m at like 45 mins for just this lift. I usually do some sled pushes after and some kettlebell hip stuff, and that’s it.
Should I switch to a different program, and, if so, which one? If not, should I decrease my weight increase each week to 5# instead of 10#?
Appreciate the help!
3
Posted on 8/25/20 at 9:59 am to NolaLovingClemsonFan
If you feel fatigued and aren't making progress-
Switch to 2x5, 1x5+ adding 5 lbs each session, twice weekly.
Once you fail on that, ramp to one max set.
After that ramp to a max set of 3.
After that switch to 1/2/3 ladders
Switch to 2x5, 1x5+ adding 5 lbs each session, twice weekly.
Once you fail on that, ramp to one max set.
After that ramp to a max set of 3.
After that switch to 1/2/3 ladders
Posted on 8/25/20 at 10:43 am to NolaLovingClemsonFan
Week 1:
70% x5
80% x5
90% x5
Supplemental work week 1:
5x10 at 60%
Week 2:
65% x5
75% x5
85% x5
Supplemental work week 2:
5x10 at 50%
Week 3:
75% x5
85% x5
95% x5
Supplemental work week 3:
5x10 at 70%
Repeat the cycle but add 10lbs every 4th week.
To manage fatigue separate your working sets from your supplemental work by 2 days if possible.
Also if 5x10 is too much volume for supplemental work for you utilize a 5x5 FSL (first set last) instead. So if you’re first working set that week is 70% your supplemental work will be 5x5 at 70%.
70% x5
80% x5
90% x5
Supplemental work week 1:
5x10 at 60%
Week 2:
65% x5
75% x5
85% x5
Supplemental work week 2:
5x10 at 50%
Week 3:
75% x5
85% x5
95% x5
Supplemental work week 3:
5x10 at 70%
Repeat the cycle but add 10lbs every 4th week.
To manage fatigue separate your working sets from your supplemental work by 2 days if possible.
Also if 5x10 is too much volume for supplemental work for you utilize a 5x5 FSL (first set last) instead. So if you’re first working set that week is 70% your supplemental work will be 5x5 at 70%.
This post was edited on 8/25/20 at 10:49 am
Posted on 8/25/20 at 2:18 pm to NolaLovingClemsonFan
You’re going to have to find out how your body responds...
You can keep hammering away with a linear program, two days a week, try once or twice a month with low volume high weight...all depends on your body. It’s ok to experiment but take a long time to experiment. Don’t jump ship after 3 months.
You can keep hammering away with a linear program, two days a week, try once or twice a month with low volume high weight...all depends on your body. It’s ok to experiment but take a long time to experiment. Don’t jump ship after 3 months.
This post was edited on 8/25/20 at 2:20 pm
Posted on 8/25/20 at 3:32 pm to Rossberg02
quote:
Additionally by the time I factor in warmup, form-work, and working sessions, I’m at like 45 mins for just this lift.
I wouldn't worry about how long it takes. As the weights increase so do the rest intervals. I have days where it takes me an hour and a half to do 8 total reps. As for when to change programs, stick with whatever you're doing until it stops working. If it ain't broke don't fix it.
Posted on 8/25/20 at 3:36 pm to lattin1
quote:
I wouldn't worry about how long it takes. As the weights increase so do the rest intervals. I have days where it takes me an hour and a half to do 8 total reps.
Are you a pro?
Posted on 8/25/20 at 9:27 pm to GlockPerfection
quote:
Are you a pro?
A pro?
Posted on 8/25/20 at 11:14 pm to lattin1
quote:
. I have days where it takes me an hour and a half to do 8 total reps
Over 10 minutes between reps? Sounds ridiculous, unless you are training for a high level powerlifting competition
Posted on 8/26/20 at 11:34 pm to lattin1
quote:
I have days where it takes me an hour and a half to do 8 total reps
the frick
Posted on 8/27/20 at 6:23 am to Ric Flair
quote:
Over 10 minutes between reps? Sounds ridiculous, unless you are training for a high level powerlifting competition
That's for general warm up, stretching, warm up sets, and working sets. My rest time between working sets is usually 4-5 minutes, 2-3 minutes on warm up sets.
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