Deadlift Frequency

[Sergeant]

Does anybody deadlift every week or only 4 to 5 weeks before the meet? And if you max out for one rep on the deadlift should you skip a week or would just increasing your reps for a while be enougth? I usually do reps of 5 one week and then increase the the weight by 20lb and drop the reps by one every week until I get to 2 reps. I then start new but start the cycle 10lb heavier.

Also since I started sumo deadlifting I was doing only 265lb for 5 but elevated. That seemed a bit easy but I wanted to increase slowly. Last night I was working with someone else on the platform so couldn't do elevated Deads so did regular sumos. I did 315 for 5 ( Easy ) 365 for 5 ( OK ) then 405 for 1 ( squeezed so hard my chest is sore, Wife was watching ) My question is do I go back to elevated and if so at what weight ( did them for 3 Weeks ) or do I start flat off the platform and at what weight? If it helps I did 7 sets of 3 reps of light box squats before the deadlifting at 195lb with light bands attached then did my deadlifting. My lower back is sore but not in pain. It has been only lightly sore for only one day before this. I am weighing 187lb and have been deadlifting a whopping 10 weeks.

 

[GRIMMER]

What kind of a program are you on. Westside or do you just use bands occasionally for box squats?

 

[Sergeant]

This is what I have been doing:

Day 1.

Flat bench with light bands every other week decreasing reps by one from 5 reps to 2 reps increasing weight by 20lb for 5 sets followed by another excercise to max as dips or decline bench

Camber bar bench with light bands on opposite days of above and everything else the same.

Biceps 6 to 9 sets of whatever.

Day 2. Rest

Day 3.

High pulls using 25lb plates to get bar closer to the floor for 3 reps for 4 to 5 sets.

Heavy squat with bands as lockout is easy for me. 5 reps for 5 sets decreasing the reps by one and increasing the weight by 20lb every week.

Good mornings same as above

Day 4. Rest

Day 5.

Light bench 7 to 8 sets with mini bands to work on speed. Will stop if speed slows.

Close grip bench starting with sets of 8 and every week lowering to sets of 4 increasing weight.

Dumbell press 8 to 5 reps as above.

Day 6. Rest

Day 7

Box squats with light weight and light bands. 3 reps for 8 sets or until speed slows.

Sumo deadlift on top of rubber pads for sets of 5 increasing the weight by 20lb until I start to struggle, then will start to lower the reps.

Lat pull in same angle as my bench.

If I ever feeling burnt I will throw another day in of active rest were I will work on my abs, calves, stretching and will walk for 15 to 20 minutes.

I WILL APPRECIATE ANY AND ALL COMMENTS ON PART OR ALL OF MY WORKOUT.

 

[Sergeant]

bump. Any thoughts?

 

[Moe]

When preparing for a particular comp. I will DL every week (Friday or Saturday) and normally do 3 working sets...something like:

Weeks out weight reps sets
12 400 10 3conv
11 420 10 3conv, conv, sumo
10 440 8 3conv, sumo, sumo
9 450 8 1conv
450 6 1sumo
460 4 1sumo
8 465 6 1conv
470 5 1sumo
480 4 1sumo
7 475 5 1conv
485 4 1sumo
495 3 1sumo
6 490 3 1conv
500 3 1sumo
495 3 1sumo
5 505 3 1sumo
515 3 1''
525 3 1''
4 520 2 1''
530 2 1''
540 2 1''
3 535 2 1''
545 2 1''
555 2 1''
2 550 2 1''
560 2 1''
570 2 1''
1 eat, sleep, eat, sleep, eat...you get it...

Day of meet:

Lift 1: 575
Lift 2: 600
Lift 3: 620

Otherwise...that is, when not training for a meet (just maintaining) I will do one set of deads every other week.

 

[Screwball]

Deadlift Frequency...

I deadlift about 4-6 times a year in training. The only other time a deadlift is in competition. I do rack pulls probably 8-10 times a year.
Westside! That's it!

- Screwball

 

[Arioch]

I only pull at meets, but then the deadlift is my best lift. Always has been, always will be. Basically, if my squat goes up, my deadlift will go up. I am a die-hard conventional deadlifter.