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Programing the Deadlift for Intermediate Lifter.
Posted on 10/1/19 at 8:17 pm
Posted on 10/1/19 at 8:17 pm
I just transitioned from Starting Strength to an HLM template. I have my head around the squat and the presses but need help programming the deadlift. I am currently at 335x5. Up until a week or two I was still adding 5lbs each workout three times a week so I feel like a can still squeeze out a some additional progression. I have no interest in snatches or cleans at my age. So using deadlifts, light deadlifts and chins how would you program it with the HLM programing? I was thinking about just rotating deadlifts and chins and keep trying to ad 5lbs each time i deadlift but I don't know. I would love some feedback.
5
Posted on 10/1/19 at 9:37 pm to arktiger28
Posted on 10/2/19 at 8:53 am to arktiger28
If you feel like you can still progress on linear progression, squeeze that fricker for all it's worth. What I did, when I felt that 5 lbs was added each lift was getting to be too much is buy one pound ankle weights. So, I'd add the 2lbs worth of ankle weights one workout, the next I'd add the 2.5lb plates.
You can also purchase 1.25 micro plates online if you want to be more exact with the weight progression.
You can also purchase 1.25 micro plates online if you want to be more exact with the weight progression.
Posted on 10/2/19 at 10:34 am to arktiger28
Try mixing in some deadlift variations after your main working sets, such as snatch grip deadlifts and Romanian deadlifts and do these at a lower weight and higher rep range.
I recently just finished Jonnie Candittos deadlift program and I am on track to hit my goal PR of 500, which I am attempting Saturday. The program has you deadlifting every 3 days so it should fit with our 3x/week schedule.
Excel link
I recently just finished Jonnie Candittos deadlift program and I am on track to hit my goal PR of 500, which I am attempting Saturday. The program has you deadlifting every 3 days so it should fit with our 3x/week schedule.
Excel link
Posted on 10/2/19 at 10:39 am to arktiger28
What's the rest of your week look like?
Posted on 10/2/19 at 1:52 pm to arktiger28
Anything that works on core and getting tight. Good mornings, romanian deadlifts, and stiff legged deadlifts are all great for building up the Deadlift.
What worked best for me was a dynamic and straight lift day. Look up Westside. HOWEVER, I think that you should incorporate other types of programming with the ideas of Westside for a more optimum general fitness routine. I think that Westside lacks in developing good habits in setup and form.
What worked best for me was a dynamic and straight lift day. Look up Westside. HOWEVER, I think that you should incorporate other types of programming with the ideas of Westside for a more optimum general fitness routine. I think that Westside lacks in developing good habits in setup and form.
Posted on 10/2/19 at 2:01 pm to Hu_Flung_Pu
quote:
HOWEVER, I think that you should incorporate other types of programming with the ideas of Westside for a more optimum general fitness routine. I think that Westside lacks in developing good habits in setup and form.
I'm doing a modified version of Westside's general template right now.
I modified it due to some of the concerns you reference. Traditional Westside has a very heavy emphasis on exercise variety which I think is counterproductive to technical mastery.
Right now, my plan is 2 week rotations of ME and DE exercises but only sticking to two variations for each to keep technical skill. I also find 5-6 rep sets focused more on technique to be better for DE work. The traditional 2 rep set is just so light on volume.
Posted on 10/2/19 at 3:36 pm to Hu_Flung_Pu
quote:
Anything that works on core and getting tight.
This. I forgot to mention paused deadlifts(pausing at about mid shin) are a great variation for teaching you to stay tight and to engage the lats
This post was edited on 10/2/19 at 3:38 pm
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