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The Deadlift Plan; before I'm 20
Topic Started: Sep 1 2005, 12:44 AM (278 Views)
Jamie
First Moderator on the SDF; first to have moderator title revoked.
Right now my max DL is 495lbs; however, I want that to increase to above 500lbs before I turn 20 y/o. Specifically, the goal is to pull 505-515 in the next seven weeks. Below I've laid out the plan, including percentages, rep/set schemes, and target weights.

Sets x Reps

w1
5x3 @ 80%
395lbs

w2
3x6 @ 75%
370lbs

w3
5x2 @ 85%
420lbs

w4
2x8 @ 75%
370lbs

w5
3x2 @ 92.5%
455lbs

w6
rest, and maybe come in a pull 135lbs a few times to keep my back feeling good

w7
1RM testing

I kind of want to give doing some high rep stuff a try on my deads, since I haven't done that in a long while. I through in the sets of six and eight to serve that purpose, but I'm making sure to keep heavy triples and doubles in the rest of it. Going with the advice Sean has given me in the past, I'm taking the week before my 1RM testing completely off, because three doubles with 92.5% will definitely be max effort.
In addition to this posterior chain training, I'll be squatting two-three times weekly and most likely hitting some explosive pulling as well. It's time to man up and break 500.
Thoughts?
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mennonite muscle
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Listens to Kelly Clarkson!
Good luck Jaime. Some hard work and you'll get it.
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spacemountain2000
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Now you're boring us
Looks like a good plan.

Why don't you just get good and pissed off one day and pull your 515? You're ony 20# off...
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Hahaha... we'll see about that, Jon. I think that with all the squatting and tire flipping I've been doing since my last max, if I took one week off now, I could come in and hit 505 at least. It's just that right now I can't afford to lose squatting time.
Thanks guys. :)
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Olly Jackson
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Looks interesting, ill be sure to follow your progress!

Good luck with this!
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Frozenkilt
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Online douche. GOLD! I need more Gold
I like it. You planning on resetting every rep?

- Sean
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Faheem Chauhan
Straight Men Deadlift Sumo
I don't normaly like planned cycles but this looks good. A week of heavy followed by a week of light works well.

I'd err on the side of doing more rather than less in each of the heavy weeks. If you're feeling good then by all means up the weight and go for the big one, or take an extra rep or two in good form. Just make sure you get the workload in. With a week off you'll have plenty of time to recover and get stronger.

Good call in taking the last week off and resetting each rep sounds like a good idea.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Thanks guys. I do plan to reset on each rep, for sure. We'll see how it goes, I guess. :)
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Frozenkilt
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Online douche. GOLD! I need more Gold
What Faheem said. If the iron is hot and you go through 2 sets easy, a little more weight won't kill you on your heavy weeks. On your 75% weeks, stick with the plan.

Reset every rep. It'll help you prepare for the big single.

- Sean
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Cool, I'll give that a shot.
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terry_hollands
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I'm 29 Stone I can wear whatever the fuck I want!!&#
Good luck with the 500lb barrier!!!
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Thanks Terry, I appreciate it. :)
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spacemountain2000
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Now you're boring us
Jamie McEwan
Sep 1 2005, 12:29 AM
It's just that right now I can't afford to lose squatting time.

I understand, but...
:azz :bang :lift
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spacemountain2000
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Now you're boring us
Q for you Jamie, when you say
Quote:
 
1RM testing

are you going up to a true max, or stop at 515/520?

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Jamie
First Moderator on the SDF; first to have moderator title revoked.
To be completely honest, I think 515lbs will be very close to my 1RM, and pushing myself past that would probably just be unnecessary and unsafe at the moment. I don't want to fall into the trap of losing good form for lifting a bigger weight.
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