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Old 02-14-2012, 11:17 AM   #1
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Default Deadlift progression

I wanted to toss this up so perhaps we could give Jordan some progression advice.

Quote:
Last week I did
60kg x 8
80kg x 8
90kg x 8
100kg x 6

I was thinking of trying to get 3 or 4 reps at 110kg?

If I went,
60kg
80kg
95kg
110kg?

Not sure if I'm being too optimistic?
My advice when using a 4 set scheme is this...pick a rep target for that last set...5, 6, 7 or 8. Whatever you want. Doesn't matter much. Let's pretend it's 6.

When you hit 6 reps on that last set, add 5 pounds the next time you train. Only 5. Sounds weak, pointless and slow right? No...it's a max addition of 260 pounds to your deadlift in a single year which is amazing.

The only way I would recommend adding 10 pounds is if you hit the gym and suddenly perform 10 to 12 reps on that last set.

Other people might disagree. There are 100 ways to do this, and in the end all that matters is that you are focused on adding weight.

I prefer moderate, consistent progress. It allows you to continue to work on form while adding weight. Bigger jumps can sneak up on you sometimes. 5 extra pounds can make a huge difference on lifts, even for advanced lifters.

On some max attempts one weight might feel relatively easy, while adding 5 pounds makes it feel like I am lifting the moon. This difference can also contribute to the accumulation of minor strains and pains.
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Old 02-14-2012, 11:29 AM   #2
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Default

i would agree here Steve,

and also add that trowing up 10lbs a week will lead to stalling pretty soon.
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Old 02-14-2012, 11:47 AM   #3
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To chime in with my experience, adding 20 pounds a week was about right as I took my deadlift from very light (185) to still pretty light (345). After that, I needed to slow down some and 10 pounds every week to week and a half worked well. If I can keep my upper body in one piece long enough, I'm hoping to run 20 pounds a month until I hit the mid 500s
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Old 02-15-2012, 12:19 PM   #4
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I like this idea.

sometimes 5lbs makes all the difference in the world. If one tries to lift too heavy form breaks down quickly thus setting one up for injury. DL's are to be respected as with any lift, but maybe a little more on the DL.
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Old 02-15-2012, 12:26 PM   #5
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Originally Posted by Jamesw View Post

sometimes 5lbs makes all the difference in the world.
Nail on head.

There are times on bench press where one weight will move seemingly without effort, but an extra 5 pounds feels like an elephant just sat on the bar.
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Old 02-15-2012, 01:45 PM   #6
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5 is the magic number
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Old 02-15-2012, 01:54 PM   #7
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Quote:
Originally Posted by SeventySeven View Post
5 is the magic number
Progression is the magic number.
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Old 02-15-2012, 03:01 PM   #8
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Quote:
Originally Posted by BendtheBar View Post
I prefer moderate, consistent progress. It allows you to continue to work on form while adding weight.
Exactly what I would say. Not to mention that small jumps also adds confidence.
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Old 02-15-2012, 04:21 PM   #9
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Quote:
Originally Posted by bruteforce View Post
If I can keep my upper body in one piece long enough, I'm hoping to run 20 pounds a month until I hit the mid 500s
Good luck. I hope you get there - that would be astonishing progress.
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