Adding a deadlift light day to the 3x5/5x5

[luigisacs]

All,

I have been following a hybrid 3x5/5x5 protocol in which I hit deadlifts on my middle day. Because of this set up I go 7 days between deadlifting days. I notice a lot of DOMS because of this after training. I equate this to there being too much time between deadlifting days. Would it be somehow counterproductive to add an extra day in which I simply do light deadlifts? I was going to do this the day after my final lifting day of the week.

 

[MoFoBerto]

I have also been doing th 3x5 workout program. Every other week deads come up twice.(Workout A)The 2nd deads for the week I go lighter. But thats not every week bc when i start the week with Workout B (Squat,Press, and Rows) I do deads only once on Wed.

 

[luigisacs]

I have also been doing th 3x5 workout program. Every other week deads come up twice.(Workout A)The 2nd deads for the week I go lighter. But thats not every week bc when i start the week with Workout B (Squat,Press, and Rows) I do deads only once on Wed.

I am following a similar regimin except I set up my workdays according the Intermediate protocol. Here is how I'm going about it for reference.

Sunday
Squat 1x5 (ramp sets)
Over head PRess 1x5 (ramp sets)
BB Rows 3x5

Tuesday
Light Squats
Bench Press 3x5
Deadlifts 3x5

Thursday
Squat 1x5 (ramp sets) 1x3, 1x8
Over head Press 1x5 (ramp sets) 1x3, 1x8
BB Rows - 3x5

I did this so when I begin to stall on my 3x5 lifts I can transition those lifts to the 5x5 as I have with Squats and OHP.

I'm thinking that a light deadlift on another day would be beneficial. But I'm not positive.

 

[BigboyAl]

if you want a speed day, do Power Cleans... they are great to develop speed and they also work the traps and upper back.. great lift in my book.

 

[luigisacs]

if you want a speed day, do Power Cleans... they are great to develop speed and they also work the traps and upper back.. great lift in my book.

That is a great idea, and one I will definitely give some thought too. I've always wanted to do cleans. Would a 3x5 be good to start with once a week?

 

[BigboyAl]

try 6x3... for me i develope muscle mass with that set up.. plus you keep the reps low you develop speed better..all 3 lifts will be explosive..start off light add 5lbs every week until u fail on getting all 6 sets then spend the next 3 weeks working upto 3rm.. once you cat do 3reps.. start cycle over..

cleans on monday deads on thursday will blow your back and traps up im positive...

 

[fallingeggs]

I deadlift two times a week. the first one goes up to triples or doubles at about 80% to 85% of my 1rm. the next deadlift day is with 35 pound plates and only goes up to 65% to 70%. it can be done if you wanted to do it.