BrotherIron
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- Mar 6, 2011
- 10,717
- 2,810
Guns if you are comfortable with this, pm me a video of your deadlifts. Something heavy for a triple. I can help you nail down your technique. Something you would understand from bjj is that moving big weight comes down to how you leverage it. Find your leverage and the weight will move better and you will stay safer.
As far as training it I prefer to use pendulum waves. So look at training in 3 week periods.
Week 1 go light for doubles or triples. Move the bar fast and keep form perfect. Do a total of 25 to 30 reps like this.
Week 2 go moderately heavy for sets of 5 to 7 reps. Bar won't move as fast but still try. 20 to 25 reps on this day.
Week 3 go very heavy for a triple. Just work up in sets of 3 until you pull a triple where you couldn't possibly get a 4th rep clean. Then pull 10 to 15% of the weight off and do 3 more triples.
I would suggest never doing a max effort single as it's basically pointless. Those are really just for powerlifters at a meet. It won't make you stronger really and increases injury potential.
Are you trying to powerlift or are you trying to bodybuild?
Your routine is a bodybuilding format, but it's not clear if that's your goal or if you just haven't learned how to program for strength yet.
Your goals will determine how you use the deadlift in your programming.
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