Proper Deadlift Schema?

[JKurz1]

In training back, I always include deadlifts but just recently started going heavy. These last couple of months, prob last 8 sessions I've gone 12, 10,8,5,5,5 than a max single. I have beat my previous max each week but this will eventually stall out. ? is I prob. shouldnt be maxing every week as I dont with squats bench etc. So what would be a good routine? Do I max every other week every month??? Please advise. Look for pure mass vs. strength.....

 

[xblitz44x]

My 'plan' looks something like this:

135x10
225x5
315x5
365x5
405x5
(anything above 450 to me is a triple or less, no more 5's)
485-500x3

I'll keep going with this and increasing the weight slowly from week to week. I think I ended with 520x3 and missed 550. I will back down again and slowly progress back to the 500's, then on a day where I feel good and strong I'll give that 550 another shot.

 

[BiggT]

The DL is a very individual thing once you're past the point of simply making linear progress.....if you're progressing doing what you're doing, then stick with it until you stall. You're training the lift progressively and with some structure, and you're making improvements.

When and only when you do stall, you can try deadlifting every other week with 5's or triples......or maybe train the DL in a 3 week block/wave....to a max 5 the first week, a max 3 the second, and a single the 3rd.

 

[JKurz1]

10 wk program start at 50% and you work up to 95 % take a wk off and max. wks 1-3 3sets of 3 reps.wks 3-6 3sets of 4 reps(during the first 6 wks pull off a 1- 2inch box) wk 7-8 3sets of 3reps, wk 9 2sets of 2 reps wk 10 one set of 2 reps. take a wk of and max.

auxillary lifts, performed from wk 1 to wk8. after wk 8 stop all auxillary. auxillary lifts
SLDL
close stance high bar box squats with a pause, or just pause squats if you don't have boxes and shrugs, thats it

for the sldl and the shrugs wk1-wk 3,2-3sets of 8reps using 60-65% of the weight used that day to deadlift.

wk 4-wk 8 2-3sets of reps using 70-75% of the weight used that dday.

follow the samw reps per wk with the high bar squats, percentages may vary here depending on your squat,adjust accordingly as needed, never make it thatit kicks the shit out of you, always leave more in the tank for the next workout.

since this routine i have done many workouts using bands, chains jumostretch platform, partials good mornings, and NOTHING has worked better than this program for me.

program was also used by a drug free liftime master lifter, he has pulled 700 to 760lbs multiple times as a open and master lifter at 198lbs. he alters his auxillaries but basicaly its the same
hope i got it all in here, i did it off the top of my head , any questions ask.

 

[Illuminati]

In training back, I always include deadlifts but just recently started going heavy. These last couple of months, prob last 8 sessions I've gone 12, 10,8,5,5,5 than a max single. I have beat my previous max each week but this will eventually stall out. ? is I prob. shouldnt be maxing every week as I dont with squats bench etc. So what would be a good routine? Do I max every other week every month??? Please advise. Look for pure mass vs. strength.....

Bro, you're all over the place with your post in this thread. first you talk about wanting to beat your previous max, then you say you are looking for pure mass vs. strength, then you say you are using a routine by a life time drug free powerlifter.

The question is, what exactly are you trying to accomplish? Do you want a higher max, or do you want to build more size? Rep/set schemes for strength are completely different than for mass. and anybody who has trained for both (at separate times) to be a powerlifter and to be a bodybuilder will tell you that muscle mass does not equal strength. this is one of the biggest misconceptions.

so to give you the skinny of things, if you are training for strength, forget about working high reps. stick to singles for all sets, even warm ups, as you dont need to train reversal strength for the deadlift. pull in two week intervals. the first week will give you a strong idea where you your max is. the second week you will try to exceede what you did the week before. Then rotate you squats in for two weeks, then some GM's for two weeks, and then back to DL's for two weeks.

here is a sample of what you should do if you have a 495lb DL max:
DL
week 1
275, 315, 365, 405, 455, 495 (all singles)
*assistance work
week 2
315, 365, 405, 455, 485, 505 (if you get the 505, try more until failure)
*assistance work

why do I tell you to rotate the DL, squat, and GM's every two weeks? all three of the exercises work the same muscle groups. all heavily work the hams, glutes (and many other muscles, but these are the major muscles involved) and, when worked to max, should take you some time to recover from.

If you are looking for "pure mass" (I use quotes b/c I dont think there is such a thing) then you should pick a weight that you can get 6-8 reps with. I cringe at saying to work reps w/dead, b/c many people set themselves up for injury when doing reps on deadlifts, because they don't reset themself after each rep, and putting them out of position to pull. there is no magical correlation between your max, and what percentage you should use to get 6-8 reps, because some people can only pull 75% of the 1RM for 6 some can pull 90% for 6 reps, and some can only pull 70% for 6. So just test the waters, and find what weight you can pull for a set of 6, and do maybe 3 or 4 sets with it.

 

[JKurz1]

Bro, you're all over the place with your post in this thread. first you talk about wanting to beat your previous max, then you say you are looking for pure mass vs. strength, then you say you are using a routine by a life time drug free powerlifter.

The question is, what exactly are you trying to accomplish? Do you want a higher max, or do you want to build more size? Rep/set schemes for strength are completely different than for mass. and anybody who has trained for both (at separate times) to be a powerlifter and to be a bodybuilder will tell you that muscle mass does not equal strength. this is one of the biggest misconceptions.

so to give you the skinny of things, if you are training for strength, forget about working high reps. stick to singles for all sets, even warm ups, as you dont need to train reversal strength for the deadlift. pull in two week intervals. the first week will give you a strong idea where you your max is. the second week you will try to exceede what you did the week before. Then rotate you squats in for two weeks, then some GM's for two weeks, and then back to DL's for two weeks.

here is a sample of what you should do if you have a 495lb DL max:
DL
week 1
275, 315, 365, 405, 455, 495 (all singles)
*assistance work
week 2
315, 365, 405, 455, 485, 505 (if you get the 505, try more until failure)
*assistance work

why do I tell you to rotate the DL, squat, and GM's every two weeks? all three of the exercises work the same muscle groups. all heavily work the hams, glutes (and many other muscles, but these are the major muscles involved) and, when worked to max, should take you some time to recover from.

If you are looking for "pure mass" (I use quotes b/c I dont think there is such a thing) then you should pick a weight that you can get 6-8 reps with. I cringe at saying to work reps w/dead, b/c many people set themselves up for injury when doing reps on deadlifts, because they don't reset themself after each rep, and putting them out of position to pull. there is no magical correlation between your max, and what percentage you should use to get 6-8 reps, because some people can only pull 75% of the 1RM for 6 some can pull 90% for 6 reps, and some can only pull 70% for 6. So just test the waters, and find what weight you can pull for a set of 6, and do maybe 3 or 4 sets with it.

Sorry, I see where the confusion lies...my last post was a copy and paste from another thread from someone who said the routine worked great....I want sheer mass, if I could do that pulling the bar only, I would...however, we know that isn't possible....so, my original plan of attack will yield te best results for me?
12,10,5-6,5-6,5-6 then maybe a max single everyother week?

 

[JKurz1]

My next ? pertains to squats.....I usually do the same scheme as deads, howefver in the quest for more leg size, would switching in 5x5 every once in awhile be benefital?

 

[Illuminati]

My next ? pertains to squats.....I usually do the same scheme as deads, howefver in the quest for more leg size, would switching in 5x5 every once in awhile be benefital?

you will most likely get conflicting advice on this. I have always broken my workouts (when not training as a PLer) into doing anywhere from 5-8 reps for any compound movement, and then doing 8-10 reps with assistance work.

I have found that 5 reps and under help to build strength. 6-8 reps mixes up strength and hypertrophy, 9-12 reps will work hypertrophy, and anything over 12 is really a waste, but will help to build endurance.

I dont know what your workout looks like, b/c I haven't read many posts on here as of lately. So the best advice that I can give you is what I typed earlier. And that is, keep your reps in the 5-8 range when doing compound movements, and use 8-10 reps for any assistance work (non compound movements) eat right, and you can't go wrong.

 

[fortunatesun]

Just to second illuminati's post.
With deads some feel the lower end of the spectrum works best. 5 is plenty.