Looking for some help with deadlift programming
Training for a contest which includes deadlifting (no bench/squat) on Sept. 22, 2012.
My goal is 400 deadlift
Lifetime PR is 369 on 2/26/11, which was a full power meet.
Recent highest deadlift is 350l on May 12, 2012; perceived difficulty on this was 8/10
Currently deadlifting 1x a week
Here are recent deadlift workouts (worksets only)
5/18/12 310 2x5
5/23/12 310 3x5
5/30/12 315 3x5
6/06/12 320 3x5
6/13/12 325 3x5
6/20/12 330 3x5
6/27/12 335 3x5
5 min. rests between sets
All of above are PRs
Obviously each week is getting a bit harder. I think I may have had lower back flexion on the 3rd work set on 6/27/12.
Assistance lifts: pullups, weighted pullups/chins, heavy KB swings, snatches, Kroc rows.
I plan to go for a PR tomorrow of 380 or 385
After that I'm not sure which direction to go in for deadlift training.
I could just continue with the 3x5 sets, but I'm not sure for how long and should I deload at some point (before hitting a wall)?
I have considered the Lamar Gant program Lamar Gant 8/5/3 Deadlift routine
. Tons of volume there, but then in 6-8 weeks retracing the same place I'm on now; also considered doing heavy singles, doubles and triples.
Another option is changing to 2x5 or 3x3 for 340 and continue 5lb jumps, but until when…? Failure? I'd rather not…
I have 11/12 training weeks left before the contest and I'd like to get the highest deadlift I can. As I think about it, I bet I could do more than 400 with this much prep time.
I would appreciate any input on programming
5' 10" 175