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Old 03-10-2014, 12:20 AM   #1
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Max Brawn
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Join Date: Feb 2014
Location: Quebec City (Canada)
Posts: 869
Training Exp: Started in Jan. 2013
Training Type: Strongman
Fav Exercise: Deadlift
Fav Supp: Mac and cheese
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Default Deadlifting twice weekly without wrecking anything...

All right, I know now that heaving my 5 RM two times per week is too much for me at present, but since I want to practice the lift more often than once a week, I've come up with a volume session with lower intensity on Saturday while leaving heavy deadlifting for Wednesday coming from work (I picked up this time frame on purpose, as I have never had a bad session on Wednesday evening). Here's how this fits in my training week:

A -- 8x2 @ 80% of 5RM (this is not speed work, but smooth tempo with a focus on good form)
B -- 3x5 @ 90% of 5RM (alternate A & B from week to week)
Bench Press -- 3x5-8
Squat -- 3 x 5-8
One-arm DB Press -- 2-3 x 5-10
DB Row -- 2-3 x 5-10

Squat -- 3 x 5-8
Bench Press -- 3 x 5-8
DB Row -- 2-3 x 5-10
Floor Press (pinky on ring) -- 2-3 x 5-8

Deadlift -- 1 x 4-5 @ 100-103% of 5RM (I go for a PR when I feel ready)
1 x 5 @ 90-95% Whatever happens, I always finish on a positive note with this back-up set, then boom, that's it!
Bench Press -- 3 x 5-8
Jefferson Squat -- 4 x 4-6 (2 sets per side)

BB Pendlay Row -- 3 x 5-8
DB One-arm Press -- 3 x 5-8

These Saturday DL sessions are meant to be heavy enough to work on technique, but not to the point I don't come in Wednesday refreshed and ready to try a new 5 RM (or at least get 4 solid reps). I did session A yesterday using 300 lbs (80% of 375) and felt energized at the end. It even seems to have helped my squatting afterwards.
I'll run this for the next couple of months to see how it goes before making any new adjustments. At this point, I can hammer Bench and Squat 3 times a week and see progress, but DL needs more fine-tuning.

Last edited by dlocas; 03-10-2014 at 12:27 AM.
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