Help me get to a 405 deadlift by the end of the year

[thedreamthief]

One of my goals for this year was to get a 405 deadlift.
Most I have ever done was 365 for a single.
I had to drop the weight a little and am currently at 335 for 5.

Training:
Madcow 5X5. I DL conventional every week.

No AAS. Only chalk and belt.

Training Supps:
Redblast, Beta-alanine, PureCEE

Diet:
This complicates things. I am currently cutting. BF is very, very high and need to get that down. That is priority #1. Diet has been tight, averaging ~2100 cals/day.
I am 5'7" 190LBS.

So, my questions are:

1) Is this feasible?
2) What needs to be changed up in my training to achieve this, if anything?

Thanks.

[G-REX]

In order to help, we're going to need more information. What type of training have you been doing to get where you currently are? Any type of injury or condition that has to be worked around? How consistent is your diet, training and sleep? How are you built (arm length, leg length, torso, etc..)? When performing the deadlift, where do you fail? And for that matter, do you pull sumo or conventional? What type of equipment do you have access to? These are just a couple to start.

With all that above in mind, there really isn't any reason you shouldn't be able to pull 405 by the end of the year, as long as you are willing to put the work in and stick to a plan. As far as the cutting thing goes, the deadlift is probably the only one of the big three(squat, bench, deadlift) that can actually get better at lighter bodyweights.

[RagingBull666]

G, would my midwest deadlift routine be good for a newbie. You've said it's great for hypertrophy and it doesn't have max weight in hands. Could it be worked to this kids advantage? SS, RB

[G-REX]

Hard to say RB. Without the pertinent information, there's no way to try and analyze what needs to happen in order for thief to reach his goal. My first instinct is to say that it probably wouldn't work for a couple of reasons. The midwest routine has a lot of volume in it and a lot of conventional pulling to boot. That type of training puts a heavy stress on the body, stress that would be hard to recover from without the aid of drugs. The other reason I'd be inclined to stay away from it is that he's on a low calorie, cutting diet; not the ideal for a system that requires optimum recovery. The midwest would be good for someone who's accustomed to pulling, is on shit, doesn't have any caloric restrictions and is looking to put some size on while not being overly concerned with maximum weights. Perfect for an off-season powerlifter or bodybuilder. I think it can work for the right individual, just don't think Mr. Dreamthief happens to be that individual.

[RagingBull666]

Very good points G. This is the reason why we ALL come to you for advice!! I am a Padawan!! SS, RB

[get456]

G, would my midwest deadlift routine be good for a newbie. You've said it's great for hypertrophy and it doesn't have max weight in hands. Could it be worked to this kids advantage? SS, RB


where is this routine hiding? Based on G-Rex's response sounds like it may work well for me...

Im in the last week of my HST cycle now and have murdered all my maxes so I would be open to changing things up and doing more PL work.

[RagingBull666]

It's hiding on my computer!!

[thedreamthief]

G, would my midwest deadlift routine be good for a newbie. You've said it's great for hypertrophy and it doesn't have max weight in hands. Could it be worked to this kids advantage? SS, RB

LOL at me being a kid :) I'm 35 :) Yes, I am still a newbie in terms of training, in sense. Been doing it seriously for about 2.5 years.


In order to help, we're going to need more information. What type of training have you been doing to get where you currently are? Any type of injury or condition that has to be worked around? How consistent is your diet, training and sleep? How are you built (arm length, leg length, torso, etc..)? When performing the deadlift, where do you fail? And for that matter, do you pull sumo or conventional? What type of equipment do you have access to? These are just a couple to start.

With all that above in mind, there really isn't any reason you shouldn't be able to pull 405 by the end of the year, as long as you are willing to put the work in and stick to a plan. As far as the cutting thing goes, the deadlift is probably the only one of the big three(squat, bench, deadlift) that can actually get better at lighter bodyweights.

I've been pretty pretty exclusive on the 5x5 to get where I am at.
No injuries to hold me back.

Diet is tight. Doing a CKD diet. 0 carbs (except from veggies and nuts). Good fats. 1 cheat meal a week on Saturday nights.

Training is back on schedule, 3 days a week. Starting to add in low-intensity cardio for the weight loss.
Was very inconsistent for a few weeks due to some family stuff.

Sleep is ok. Could be better, but usually get about 6-7 hours a night. About 9-10 hours on weekends.

I pull conventional, but am willing to learn sumo if needed.
I tend to fail once the weight is a few inches off the ground.

I am fairly proportional. Stocky in nature. 5'7". I think I am better built for deadlifting than squats.
Shirt sleeve length about 34"
Shirt neck size about 17"
Pants length about 30"
Waist about 36"-38"

The gym I go to is an LA Fitness. They do have a power rack (which I use quite a bit) and shitty squat racks (which I don't use because they are too high). Full DBs and barbells. Hammer strength and machines too.

[RagingBull666]

Is LA Fitness going to let you deadlift? Most that I know of have banned it from the gym.

[thedreamthief]

Is LA Fitness going to let you deadlift? Most that I know of have banned it from the gym.

I do it every week and they have not said anything to me. Been there about 1.5 years.
There's others there that dead too.

[KKAZ]

The madcow 5x5 workout is wonderful, but maybe its time for a change. Things tend to get stagnant after a while.
Why not take a 2 week rest from deads and map out a 10 week plan to nail 405 by the last week of december.You say 365 is about where your at. Maybe drop back down to 315,and go up incrementally with 5-10 lb increases per week.With reps higher of course to begin with.
???

[KKAZ]

And if starts feeling like its impossible: EAT!. You may have to temporarily sacrifice to get your DL goal.But cross that bridge when you get to it.:weightlifter:

[Evidence]

What kind of training are you doing currently with strengthing your posterior chain? Are you squatting and doing good mornings and/or hypers/reverse hyper at all? Seems like using prinicples from the conjugate method, (which i attached a link to on the board) can really help you here since a total is your main goal. A lot of times Louie's guys at westside will get stronger in the pull, by not pulling. Not always, but have concentrated on some guys squat more and that actually got their pulls to go up. (I don't train at westside nor am i saying that is what they always do). I say this becasue you said you pull conventional every week. Maybe look at getting stronger in other areas might make that bar just fly off the floor if it's something that is different to you.

JoeD is a member on this board who has trained at westside barbell this summer. BigDamnRay , RagingBull, G-Rex and GFH to name a few all compete at a good level. I'm sure with the use of these resources you can develop one hell of a program. Use these guys and I wish you luck in your goals here. You can always go to westside barbells website and submit a question or call Louie himself.

[G-REX]

Couple of things stick out. If you're missing comong off the floor, your quads, hamstrings and low back need more work. As Ev said, it sounds like you need more work on the posterior chain. Strong pullers are strong from the back, the hamstrings, glutes, low and upper back, even the calves.

KKaz has the right idea as well, you've probably done about all you can do with a 5x5 and need a change. One thing I've come to realize, it's very hard if you're not "on" and using a clean diet to pull conventional every week. Even on drugs, your cns will get burned out very quick doing heavy conventional pulls every week. You probably just need to pull 2 weeks in a row, then shut it down for a week and do something different that day.

I've got to get to breakfeast and hit the gym right now, so more later.

[IliekFude]

As you lose fat/weight - yr leverage for the deadlift is almost certainly gona change for the better.
So you have that going for you. Of all the lifts, losing weight seems to HELP the deadlift. Also, you are #1: dieting and #2: natural - so make sure you dont overtrain as yr body is in a fragile state.
405 is easilly doable unless you have any serious injuries or medical conditions or physiological defects

I remember when i deadlifted over 400lbs the first time. I was still deadlifting sumo and got a 420 in a golds and thought i was the coolest guy on earth.
Now im around 605 (who knows now - probably 500 lol) i think and deadlifting conventional.

I envy you, lotta good times ahead if you enjoy research and training and learning about lifting.

[Sarge]

Diet is your priority as you said.

I'd relax about the strength a bit. Less stressing about it will yield more results across the board than you know.

Deadlift once or twice a month while your dieting, IMO will be your best bet. It allows for plenty of recovery before you attempt PR's.

Train your core, standing over head presses, weighted crunches, and GHR's will help your DL go higher.

[G-REX]

For my part, I'd pull 2 on 1 off; but make the pull you do a specialty pull. Just pulling conventional every week is going to do nothing but break you down. I'd probably use Romanian Deads, Deadlifting while standing on a 2-4" platform(if you don't have a platform, just stand on a couple of 45's or 100's if you have them), narrow stance box squats, suspended good mornings, and standard good mornings. If you're interested in seeing how it would get set up, send me a p.m.

[getjacked]

I pulled 405 probably after like 8 months of lifting weights.. and i just did deadlifts once a week with back work. thats what i still do and i've pulled over 700 with no PL gear.. i just deadlift, occasionally do a GM instead.

[BiggT]

You've got some great advice here, I hate cluttering it with more advice, but just think of it as some of my observations about deadlifting in general.

It's true that some guys can't get into the proper position to pull because of a big belly, however, at 190 at 5'7", I can't imagine you're ANYWHERE near that stage.

It's also true that losing weight doesn't destroy the DL like it does the SQ and bench, but restricted calories do hurt your recovery abilities and they hurt energy levels and that can be a problem. I also know everyone is very different when it comes to caloric requirements, but even so, 2100 cals/day is really low no matter what for an active guy who is in the gym several days a week and doing other kinds of physical activity.

You'll see that training the DL is a very individual thing. I pull conventional. I don't use any AAS, but I eat about 5500 calories a day of whatever the hell I want with no restrictions and maybe 500-550 grams of carbs, I can usually average 8-9 hours of sleep a night, and I am naturally built to deadlift . . . I've got a flat stomach and at 6' my wingspan is 76", and given all that, heavy conventional deads every week demolish me and I can't do it to my advantage.

I have to say that I can back up everything G Rex said with my own personal experiences with the DL. I've had the most success training deads either every other week (with cleans or GMs or something on the off week) or sometimes I'll do a 3 week block where I dead once a week, followed by a 3 week block where I don't do them. They are my best lift and that much load pulled from the floor blows out my CNS. Even if someone uses AAS, their CNS is still gonna get blown out and they'll have to be smart with deads every week also.

If you feel the DL is an awkward lift for you, you may be served to keep the frequency at once a week, but either do every other week lighter or do rack pulls (because the shorter range pull is less taxing the the CNS). I can use other lifts and maintain my DL strength because I am a natural deadlifter, if I am strong and conditioned, my DL is going to be strong. Conversely, I am anything but a natural squatter, if I don't squat, even if it's 2-3 weeks, it goes to hell quickly.

[getjacked]

if i was dieting i wouldn't pull more than twice or maybe at most 3 times per week. you are at a tricky situation because you are dieting and trying to gain strength unassisted.. does it happen? yes, and more likely with deads.. but the reality is that if you are restricting calories you will find it much harder to progress in strength.

my opinion is to focus full boar on one thing, this works best for me. meaning, if fat loss is your primary goal, focus 100% on that and try your best to not get weaker, but still realize fat loss is #1. if pulling 405, 500, whatever is your #1 goal, then focus 100% on that. i think too many people get too caught up in numerous goals at once.

[thedreamthief]

First, let me thank everyone for taking the time to write such concise suggestions. I appreciate that very much.

It is very encouraging to see no one has flat out said it can't be done. I am very happy about that.


if i was dieting i wouldn't pull more than twice or maybe at most 3 times per week. you are at a tricky situation because you are dieting and trying to gain strength unassisted.. does it happen? yes, and more likely with deads.. but the reality is that if you are restricting calories you will find it much harder to progress in strength.

my opinion is to focus full boar on one thing, this works best for me. meaning, if fat loss is your primary goal, focus 100% on that and try your best to not get weaker, but still realize fat loss is #1. if pulling 405, 500, whatever is your #1 goal, then focus 100% on that. i think too many people get too caught up in numerous goals at once.

I understand that cutting and getting stronger do not go hand in hand, especially if doing it natural. I hate seeing my lifts go down because I am cutting. But, I need to get my BF down. It's a catch-22 situation. It is a mental thing. I need to work on my focus when it comes to that.

With that said, I will take the positive approach to this. I will shoot for the stars, and if I only reach the moon, well, I still progressed :)


What kind of training are you doing currently with strengthing your posterior chain? Are you squatting and doing good mornings and/or hypers/reverse hyper at all? Seems like using prinicples from the conjugate method, (which i attached a link to on the board) can really help you here since a total is your main goal. A lot of times Louie's guys at westside will get stronger in the pull, by not pulling. Not always, but have concentrated on some guys squat more and that actually got their pulls to go up. (I don't train at westside nor am i saying that is what they always do). I say this becasue you said you pull conventional every week. Maybe look at getting stronger in other areas might make that bar just fly off the floor if it's something that is different to you....
.


Couple of things stick out. If you're missing comong off the floor, your quads, hamstrings and low back need more work. As Ev said, it sounds like you need more work on the posterior chain. Strong pullers are strong from the back, the hamstrings, glutes, low and upper back, even the calves.

KKaz has the right idea as well, you've probably done about all you can do with a 5x5 and need a change. One thing I've come to realize, it's very hard if you're not "on" and using a clean diet to pull conventional every week. Even on drugs, your cns will get burned out very quick doing heavy conventional pulls every week. You probably just need to pull 2 weeks in a row, then shut it down for a week and do something different that day.

I've got to get to breakfeast and hit the gym right now, so more later.

Both of you are correct. My posterior chain is weak. It has been the bane of my training.
On the 5X5 I squat 3x a week, one medium day, one light day and one heavy (heavy triple) day.
I also do OHP on my deadlift days. Ab work is inconsistent, but I try to do it about 1-2X week.



As you lose fat/weight - yr leverage for the deadlift is almost certainly gona change for the better.
So you have that going for you. Of all the lifts, losing weight seems to HELP the deadlift. Also, you are #1: dieting and #2: natural - so make sure you dont overtrain as yr body is in a fragile state.
405 is easilly doable unless you have any serious injuries or medical conditions or physiological defects

I remember when i deadlifted over 400lbs the first time. I was still deadlifting sumo and got a 420 in a golds and thought i was the coolest guy on earth.
Now im around 605 (who knows now - probably 500 lol) i think and deadlifting conventional.

I envy you, lotta good times ahead if you enjoy research and training and learning about lifting.

LOL, I mistakenly read that as PSYCHOLOGICAL defects, not PHYSIOLOGICAL defects :)


Diet is your priority as you said.

I'd relax about the strength a bit. Less stressing about it will yield more results across the board than you know.

Deadlift once or twice a month while your dieting, IMO will be your best bet. It allows for plenty of recovery before you attempt PR's.

Train your core, standing over head presses, weighted crunches, and GHR's will help your DL go higher.


For my part, I'd pull 2 on 1 off; but make the pull you do a specialty pull. Just pulling conventional every week is going to do nothing but break you down. I'd probably use Romanian Deads, Deadlifting while standing on a 2-4" platform(if you don't have a platform, just stand on a couple of 45's or 100's if you have them), narrow stance box squats, suspended good mornings, and standard good mornings. If you're interested in seeing how it would get set up, send me a p.m.


You've got some great advice here, I hate cluttering it with more advice, but just think of it as some of my observations about deadlifting in general.

It's true that some guys can't get into the proper position to pull because of a big belly, however, at 190 at 5'7", I can't imagine you're ANYWHERE near that stage.

It's also true that losing weight doesn't destroy the DL like it does the SQ and bench, but restricted calories do hurt your recovery abilities and they hurt energy levels and that can be a problem. I also know everyone is very different when it comes to caloric requirements, but even so, 2100 cals/day is really low no matter what for an active guy who is in the gym several days a week and doing other kinds of physical activity.

You'll see that training the DL is a very individual thing. I pull conventional. I don't use any AAS, but I eat about 5500 calories a day of whatever the hell I want with no restrictions and maybe 500-550 grams of carbs, I can usually average 8-9 hours of sleep a night, and I am naturally built to deadlift . . . I've got a flat stomach and at 6' my wingspan is 76", and given all that, heavy conventional deads every week demolish me and I can't do it to my advantage.

I have to say that I can back up everything G Rex said with my own personal experiences with the DL. I've had the most success training deads either every other week (with cleans or GMs or something on the off week) or sometimes I'll do a 3 week block where I dead once a week, followed by a 3 week block where I don't do them. They are my best lift and that much load pulled from the floor blows out my CNS. Even if someone uses AAS, their CNS is still gonna get blown out and they'll have to be smart with deads every week also.

If you feel the DL is an awkward lift for you, you may be served to keep the frequency at once a week, but either do every other week lighter or do rack pulls (because the shorter range pull is less taxing the the CNS). I can use other lifts and maintain my DL strength because I am a natural deadlifter, if I am strong and conditioned, my DL is going to be strong. Conversely, I am anything but a natural squatter, if I don't squat, even if it's 2-3 weeks, it goes to hell quickly.


There is a very noticeable trend in all of the suggestions:

I am deadlifting too much. It seems like 1 time per week on heavy deads is not the way to go.
While I do understand this, it is still a little hard to fully comprehend. I am used to thinking, if you need to get stronger in deadlifts (or any lift for that matter) then deadlift.
I can only assume that holds true for a true newbie. Maybe I am past that point and need to start thinking about my training on an intermediate level now.


And if starts feeling like its impossible: EAT!. You may have to temporarily sacrifice to get your DL goal.But cross that bridge when you get to it.:weightlifter:

The other trend that I see is that I am definitely not eating enough. I know this. I think I will up my calories a little bit. Instead of the ~2100 cal/day, I will up them to ~2300/day. I don't think this will hamper my fat loss, especially since I am starting to add in low intensity cardio 4X week.

As for my training, I agree with a lot on here that it is time for a change from the 5X5. I've been doing it forever and I think I have exhausted it for now.

My goal for this week, with everyone's help, is to get a new program in place. I've only used these "cookie cutter" type programs in the past and they have served me well. Now, it is time to design one for my specific goal and tailored to me.

I am excited and little nervous about designing a training regimen from the ground up.

I will post up a base program later today and hopefully everyone will help me tweak it.

Thanks again guys. Y'all are some cool mofo's :)

[GTLifter]

You're 35? Time for some HRT in my opinion.



With your build 405 should not be a problem by the end of the year.
Deep squats, pulls standing on a block and tons of back (upper and lower) work.

[thedreamthief]

You're 35? Time for some HRT in my opinion.



With your build 405 should not be a problem by the end of the year.
Deep squats, pulls standing on a block and tons of back (upper and lower) work.

Please tell me I don't look older :( LOL

HRT era will come soon.

Now get off my lawn, stay in school and don't do drugs :)

[thedreamthief]

So how's this look? Feel free to tear it apart.

Monday:
Squat 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
GHR 3x5
Calf Raises 3X5
OHP 5X5
Weighted Ab work
*Optional: 60min Low intensity treadmill

Tuesday:
Mandatory: 60min Low intensity treadmill

Wednesday:
Squats Warmup 2x5 (not more than 135-155lbs)
Bench Press 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
Hammer Strength Incline 5x5
Weighted Dips 3x5
Bicep Curls 3x8
Weighted Ab work
*Optional: 60min Low intensity treadmill

Thursday:
Mandatory: 60min Low intensity treadmill

Friday Workout A (2 weeks in a row):
Squats Warmup 2x5 (not more than 135-155lbs)
Deadlift 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
Pendlay Rows 5x5 ?
Weighted Pull Ups 3x5
*Optional: 60min Low intensity treadmill

Friday Workout B (1 week)
Squats Warmup 2x5 (not more than 135-155lbs)
Good Mornings 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
Romanian Deads 5x5 or Platform Deads 5x5 (is one better than the other?)
Weighted Pull Ups 3x5
*Optional: 60min Low intensity treadmill

Saturday:
Mandatory: 60min Low intensity treadmill

Sunday:
*Optional: 60min Low intensity treadmill

[thedreamthief]

BTW, I suck at squats. I need to do them a lot to keep form. I lose form very quickly if I don't keep up my squats, hence the squatting, albeit light on 2 days, 3X week.

[TedKoppelspegleg]

I would die at Skwats 3x a week

[GTLifter]

So how's this look? Feel free to tear it apart.

Monday:
Squat 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
GHR 3x5
Calf Raises 3X5
OHP 5X5
Weighted Ab work
*Optional: 60min Low intensity treadmill

Tuesday:
Mandatory: 60min Low intensity treadmill

Wednesday:
Squats Warmup 2x5 (not more than 135-155lbs)
Bench Press 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
Hammer Strength Incline 5x5
Weighted Dips 3x5
Bicep Curls 3x8
Weighted Ab work
*Optional: 60min Low intensity treadmill

Thursday:
Mandatory: 60min Low intensity treadmill

Friday Workout A (2 weeks in a row):
Squats Warmup 2x5 (not more than 135-155lbs)
Deadlift 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
Pendlay Rows 5x5 ?
Weighted Pull Ups 3x5
*Optional: 60min Low intensity treadmill

Friday Workout B (1 week)
Squats Warmup 2x5 (not more than 135-155lbs)
Good Mornings 3x5, 1x3, 1x8 (ramp up to a heavy triple, 1 back off set of 8 reps)
Romanian Deads 5x5 or Platform Deads 5x5 (is one better than the other?)
Weighted Pull Ups 3x5
*Optional: 60min Low intensity treadmill

Saturday:
Mandatory: 60min Low intensity treadmill

Sunday:
*Optional: 60min Low intensity treadmill


yea...that sucks...


Instead of trying to modify that tell me what your goals are and how many days a week you want to lift. I will then post my recomendation.

[thedreamthief]

Primary goal is drop fat.
Goal is for training is 405 DL at year end.
I'm used to lifting 3X week, and I like that. I could handle 4X week, but not more.

[GTLifter]

Gaining strength while dropping fat is hard to begin with and your age is going to make it harder. If you were 20-22 it would be no problem because your hormone levels would be through the roof but by 35 they have probably started to slip a little bit.


I would train for the 405 pull, which really shouldn't take more then 2 months or so if you pulled 365 and then worry about dropping the fat. I wouldn't go into bulk mode but maintain for a few months.


Sound good?

[thedreamthief]

ok, then what training regimen do you recommend?
I can handle maintaining.

[GTLifter]

This is not my creation but a slightly modifed version of basic strength program found on deepsquatter.com...a lot of guys at the PL gym I train at follow a template similiar to this...

monday
Squat, 3 warm-up sets, then 2 work sets of 3-5 reps
Good Mornings 3 x 8-10
Leg Press 3 x 8-10
Leg Curls 4 x 8-10
Sit-ups 3 sets

wednesday:
Bench, 3 warm-up sets, then 2 work sets of 4-6 reps
Close Grip Bench 3x8-10
DB overhead 3-4x8-12
Triceps pushdowns 4x10-15
facepulls 4x10-15

friday:
Deadlift – Warm-up, then 1 work set of 3-5 reps
chest supported Rows 4 x 8
Shrugs 4 x 8-12
Hammer Curls 4 x 10
Sit-ups



I don't know what your work capacity is but if I were doing it I would add some more back work and increase the overall volume. I'm young and have lots of free time to sleep/eat so I can get away with doing more volume on the lighter stuff but heavy work burns my CNS up just the same.

So adjust the volume as you see fit based on how your body reacts.

[GTLifter]

Also, as G-Rex mentioned pulling heavy every week may not work for you so every 2-3 weeks you could replace the deadlifts with a few sets of high rep (8-12ish) back raises.

[thedreamthief]

cool, thanks.

I do have a question for you though. What was it about my other regimen that I created that didn't work? If I don't know what's wrong, I can never learn .. thanks..

[GTLifter]

It seemed really random and like you were trying to do to many things at once.

[Pan]

Also, as G-Rex mentioned pulling heavy every week may not work for you so every 2-3 weeks you could replace the deadlifts with a few sets of high rep (8-12ish) back raises.

Adding to this, as BiggT mentioned earlier in the thread, it's a good idea to sub in lighter variants of the DL or similar exercises to give the CNS a chance to recover. If I were you I would try to max out every time I DL. I don't really like deadlifting for 3-5 reps when the goal is to increase one's 1RM. As BiggT once mused in one of his older training logs, DLs tend to suit low volume work with high intensity. The 5x5 is a bit rubbish for deadlifting. I found that I got real strong on the deadlift when I just ramped up to the heaviest weight I could do for a single. I'd keep the volume for other exercises throughout the week fairly low and attempt another max the next week. Depending on how I'm feeling after that I would either chase another max (probably won't happen) then I'd do GMs, power cleans, box squats, rack pulls and clean pulls the following couple of weeks. If I felt strong the week after the two light weeks then I'd try to max out again. If not then I'd do light(ish) rack pulls or jump shrugs and see how I was feeling the next week. DLing is definitely about how strong you're feeling on the day. If you're not getting 'that loving feeling' by your 3rd or 4th warm up set then you should accept you're too fried and do some light work

Giving more attention to posterior chain work than squat work will mean you aren't expending too much energy and will leave your CNS more fresh for when you want to attempt a new max.

[getjacked]

LOL! I just noticed my post. i didn't mean twice or 3x per week, i meant per month. i could never DL more than once a week.. though the fins and other euro's are known to pull frequently per week.

[Big Sky Guy]

Thief- I am 37 and on HRT and only DL heavy every other week. The CNS just cannot handle more. I will add in speed work and/or accessories on the off weeks.

As long as you are not hammering your CNS on other days of the week by trying to get PR's on Bench/Squat etc over the couple months you should progress fairly quickly to 405.

[IliekFude]

If you wana drop fat and up yr deadlift then id deadlift once a week or maybe once every other week tops.
id train a push / pull / legs split.
for example
monday - pressing muscles such as a bench, triceps movement, and a front delt movement , maybe an elbow prehab/rehab movement like pressdowns and walk out
wednesday - traps (if you dont deadlift later on the week) / lats / rdelts / sdelts / hammer curls n walk out
friday - squats or deadlifts one or the other. pick one and do it heavy. then follow up with 1 or two movements to bring up yr weaknesses in either movement (both are very similar depending on yr stance so the same movements should be fine regardless if you dead or squat) Whichever you dont do (squat or dead) then next week you do in place of the last week (dead / squat / dead / squat alternate ya feel me?).
You can go so far as dead heavy and squat light for reps or for speed as yr accessory and then next week squat heavy and dead light or for speed for yr accessory and so on n so forth - changing up variations or yr max work and accessory work as needed and as progress stalls usually 1-3 weeks for max effort and 3-5 weeks for accessory movements.
key is not to dillute yr training, keep your book of training weapons short and sweet and learn what works for you and stick with it and learn when to rotate n swap it out. DO NOT OVERTHINK AND OVER STUFF YR TRAINING WITH USELESS SHIT THAT JUST BEATS YOU UP FOR NO RETURN.
after yr lowerbody stuff - hammer the hell out of yr abs. weighted situps of varying declines and weighted oblique work. get that core strong and yr lifts will skyrocket - you will shit yrself i kid you not.
do you want a rock for a midsection / power transfer point or a pillow transfering power from yr legs to yr torso? a rock? i thought so. so make that rock.

avoid overtraining and keep it simple and you will do fine.

[get456]

I would die at Skwats 3x a week

you've obviously never tried ;)