Mini 6-week program for peaking my deadlift. Any good?

[psychedout]

I am by no means a guru when it comes to designing I good deadlift program. I haven't been able to deadlift in 3 months as hard labor jobs and deadlifting don't mix to well. Well summer is done, and work will be done soon enough so I will be deadlifting once again. Anyways, here is what I had in mind.

-It would be a 6 week program and I would deadlift 9 times over the course of it.
-Training would be MWF
-I would have two routines -- A and B and alternate back and forth. So the scheme of things would look like.

Week 1 A B A
Week 2 B A B
Week 3 A B A
Week 4 B A B
Week 5 A B A
Week 6 B A B

If you add it up, thats 9 workouts with each routine.

-Weeks 1-3 will be my volume phase, and weeks 4-6 will be my deloading phase (I believe now that I have enough experience to have discovered that I respond better to shorter loads and deloads rather than longer -- 8 to 10 weeks is typically too much and I get run down).

Routine A (Deload phase in brackets)
-Deadlifts 2 sets (working my way from 65% of 1rm to 85% of 1rm) (Warm up sets included) (Deloading -- 1 set working from 85% of 1rm to 105% in the final session) (Also I know I can't do 5x5 on deads without murdering my recovery) The reps on the deads are by no means set like in all my other lifts; all I care is that I increase the intensity each week.
-Low incline bench press @ 15 degrees 5x5 (3x3)
-Dynamic Rows 5x5 (3x3)
-Shrugs 4x8 (3x5)
-Barbell curls 5 sets of 12-15 reps (3 sets of 4-6)
-Weighted Decline Situps (sets and reps are kinda random here)

Routine B
-Oly ATF squats 5x5 (3x3)
-Standing Overhead Press 5x5 (3x3)
-Weighted chins 5x5 (3x3)
-Standing Calve Raise 5 sets of 15-20 (3 sets of 5-10)
-Pushdowns 5 sets of 12-15 reps (3 sets of 4-6)
-Weighted Rope Crunches (sets and reps are kinda random here)

Anywho, do you guys think this will work for a good pull?

 

[psychedout]

Well you guys all suck. Been posted for 90 minutes and no responses? Geesh. I guess i'll go ahead and use it anyway.

 

[Guinness5.0]

Looks good to me, but where is your sticking point on DL? I have a pronounced strength deficit at the bottom of the lift, so I've been using exercises to overload that part. If you just feel like you dl needs work in general then your program looks fine IMO but if you've got a rough spot I'd say you'd want to address it with a movement or two to overload the weakness and (hopefully) make it a strength.

Also, don't expect too much action form the boards on SUn. night

 

[psychedout]

Looks good to me, but where is your sticking point on DL? I have a pronounced strength deficit at the bottom of the lift, so I've been using exercises to overload that part. If you just feel like you dl needs work in general then your program looks fine IMO but if you've got a rough spot I'd say you'd want to address it with a movement or two to overload the weakness and (hopefully) make it a strength.

Also, don't expect too much action form the boards on SUn. night

It is going to be off the floor likely. It used to be pretty bad in the past becaues I never pulled off the floor. I would load the weight up on a power rack, take a step back and giver. In general though my entire pulling could probably use a little work. What can you do to improve the bottom of the lift? High pulls with a lighter weight maybe?

 

[Guinness5.0]

It is going to be off the floor likely. It used to be pretty bad in the past becaues I never pulled off the floor. I would load the weight up on a power rack, take a step back and giver. In general though my entire pulling could probably use a little work. What can you do to improve the bottom of the lift? High pulls with a lighter weight maybe?

Ha! that's EXACTLY what I used to do. I've been doing speed dl's off two plates (stacked- my gym uses rubber coated plates so it's stable to do so- you can use a step aerobics stepper too). Eventually though I jsut ended up doing regular dl's off the plates. How much it has helped remains to be seen as I'm right in the middle of a nine week training cycle in which the main focus is improving my dl. I've got a journal going that you may find interesting called "improving my deadlift w/out deadlifting- a four week experiment".

 

[Jim Ouini]

Maybe add some assistance exercises like rack pulls or GM's? And I've been pulling off a step too, and added some bands to hopefully help my speed.

Been doing this 2 x week for the last 4 weeks. Next few weeks I'm going to keep upping the intensity and cut my volume, and lose the step and the bands when I go for PR.

Results yet to be determined

 

[blut wump]

You might also consider box-squats and cleans. Box-squats and GMs are the mainstay of the Westside system to get out of doing deadlifts.

 

[psychedout]

You might also consider box-squats and cleans. Box-squats and GMs are the mainstay of the Westside system to get out of doing deadlifts.

Box squats are certainly do-able. Cleans are out of the question -- my wrists are a little shaky right now and I find them to be hard on the wrists.

 

[Illuminati]

you said your sticking point is on the floor? try doing power cleans. i did this, and it helped me to build tremendous starting power. (my best power clean was 275, this helped me to dead 545, and i only weighted 198.)
what kind of stance do you use when deadlifting...sumo or conventional? if you are looking to do some PL comps. in the future, get yourself a deadlift suit.
also, i wouldn't reccommend pulling and squatting heavy more than once per week. i followed WSB. at first I modified it, because i was dumb and didn't think that i was doing enough. but when I finally stuck to what they say to do, i my numbers shot up. (that is until i slipped 2 disks in my back.)

 

[psychedout]

you said your sticking point is on the floor? try doing power cleans. i did this, and it helped me to build tremendous starting power. (my best power clean was 275, this helped me to dead 545, and i only weighted 198.)
what kind of stance do you use when deadlifting...sumo or conventional? if you are looking to do some PL comps. in the future, get yourself a deadlift suit.
also, i wouldn't reccommend pulling and squatting heavy more than once per week. i followed WSB. at first I modified it, because i was dumb and didn't think that i was doing enough. but when I finally stuck to what they say to do, i my numbers shot up. (that is until i slipped 2 disks in my back.)

I don't know if power cleans can be thrown in because of nagging wrist tenderness -- I don't really wanna risk aggrivating it at this point. I am pulling conventionally and not looking to do any competitions. I could understand not pulling heavy more than once per week, but thats why I don't do a lot of volume pulling -- deadlifting 3 x every 2 weeks. Squatting twice a week is mandatory IMO.