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

[TedKoppelspegleg]

I would die at Skwats 3x a week

[GTLifter]

Originally Posted by 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

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]

Originally Posted by 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.

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]

Originally Posted by TedKoppelspegleg

I would die at Skwats 3x a week

you've obviously never tried