Thread: Deadlift volume?

For strength increases low rep ranges are a good starting point, but overall training periodization is the bigger issue. Have you ever tried any programs like Westside? What does you program look like overall?

Originally Posted by Gazhole

For strength increases low rep ranges are a good starting point, but overall training periodization is the bigger issue. Have you ever tried any programs like Westside? What does you program look like overall?

No idea what Westside is, here's my workout. It alternates workout A and B on Mondays Wednesdays and Fridays.

Workout A:
Bench, 5 sets, 5 reps
Hang Cleans, 5 sets, 5 reps
Squats, 5 sets, 5 reps

Workout B:
Deadlifts, 5 sets, 3-5 reps
T-bar or BB rows, 5 sets, 8-10 reps
BB Overhead Press, 5 sets, 5 reps

I'm basically a beginner with a few months of low-intensity training under my belt. I've been using this workout for a few weeks now and my strength gains have been phenomenal but hypertrophy not so much. How frequent should I periodize my workouts? I was planning on using this routine until the end of winter in 2 1/2 months.

If you've only been training a few months, that looks great.

Increase the weights when you feel comfortable, don't be afraid of using tiny increments (smallest plates in the gym) to improve, you don't have to slap on some 45's to lift heavier. 5lbs, or even 1lb is an improvement.

The main thing to concentrate on is making sure your form is perfect. Better efficiency in performing the movement will make the lift easier.

I would also only concentrate on one lift in each workout to improve. One upper and one lower body, Deadlifts and Bench Press for example. Leave the others as they are.

As for a bit of periodization, since this is your first really high intensity program you should be okay for now, the next one definitely look into periodization from the onset though.

Since you're repeating workouts in the week (A/B/A) you might want to put friday as a "back off" day and do 3x10 or something similar, since you've already gone heavy for that workout a few days earlier. It'll also give your body a break from 5x5 which is a very tough setup.

This is a form of simple periodization, and i've found it really helps keep your intensity for the heavier workouts simply because you give yourself a break.

^^dead on as always Gaz.

being only slightly 2 years more advanced than the OP, my advice is to immediately ensure you have perfect DL form. If that means taping yourself and posting it here, do it. If that also means you have to back off 50lbs to a weight you can handle with perfect form, do it. then work up.
on my DL day, i warm up at 5 reps and do working sets at 3. occasionally i'll try to set a PR with 1 rep but maybe only once a month.
i also have not needed periodization yet as i am gaining nicely on my current plan.

Urb, what's your current lifting plan? Please share.

I agree with Gazhole completely. Keep lifting man.

well since you asked nkira

Sat (Heavy Pull):
A1: DL 8 sets x 3 reps
B1: medium grip weighted pull ups 8x3
B2: BB curls
C1: GMs 8x3
D1: rack pulls
D2: crunches (only if i feel like it)

Sun (moderate push):
A1: Short Stride Lunges 3x8
A2: Front squats 3x8
B1: BB Inclines 3x8
C1: Close grip bench 3x8
D1: BB Declines 3x8
D2: lateral raises 3x8
E: Calf

Tues (moderate pull):
A1: Rack chins 4x6
A2: DB rows 4x6
B1: Bent rows 3x8
C1: Yates rows 3x8
C2: Shrugs 3x10
D1: Rear delt flys 3x8
D2: Hammer DB curls 3x8
D3: Calf

Wed (heavy push):
A1: Back Squats 5x5
B1: BB flat bench 3x8
C1: Standing OH press 3x8
C2: Weighted Dips 3x8
D1: Crunches

Thanks for the love, guys, haha.

To put the form thing into perspective, i've been deadlifting from my first workout seven years ago. Got a back injury three years ago and have been working up to Deadlifting off the floor. Finally got it 6 months (ish) ago, and have worked up to 308lbs 1rm.

The other day, my boss (gym owner) completely schooled me on my form. Two days later, i got 308x3 for 2 sets.

1 - Learn it properly first time around, its much easier than correcting it later.

2 - More efficient movement = more efficient lifter.

I deadlift with bad form because I want to make my bones & ligaments stronger

how the hell does that make sense