deadlift programming

[Crockett]

Hi Andy-

I'm a novice lifter. I've been doing SS programming for 7 months but lifted inconsistently and have had minor injuries. I think I still have some LP left.

I'm 6'1" 220 lbs.

My work weights:

squat: 240
deadlift: 315
bench: 170
press: 140
power clean: 185

Don't know if you need this info, but there it is.

I'm fortunate enough to have a very open schedule this summer that will allow me to stick faithfully to a program, sleep a lot, eat right, etc. I'll be using a different gym, however, and I won't be able to do power cleans for the next three months. So I figure I'll spend these months really working on pulling (along with squat, bench and press, chins).

I'd like to get the deadlift from 315 to 405, or thereabouts, in the next three months. I don't know whether this is a reasonable goal. Assuming it's possible, how would you recommend I program it? It pulling every other workout too much? Should I continue doing back extensions? Should I do other assistance work?

Thanks so much.

[Andy Baker (KSC)]

In the abscense of power cleans, alternating between deadlifts and chins is fine. Note: Do not read this as 'chins are a good substitute for powercleans.' They are not a sub for cleans, they are two totally different exercises, but that being said, you can build a big strong back with just chins and deadlifts. The deadlifts will largely go where your squats go, so just make sure the squat continues to go in the right direction. To your second question, I don't think back extensions are necessary for someone with a +300x5 deadlift who is pulling every other workout. Your erectors are getting plenty of work. No other assistance work is needed as a novice. Just squat and pull and your pull will move.

[mwhities]

Why can't you do a power clean?

[Sopirate55]

I don't think you'll be DL too much, but so far as getting to 405 in a few months. Don't think of it like that. Truth be known, you'll probably get there if you stay consistent, but mentally I find it easier to keep the focus on my next lift. (ie, if your current workout is 315x5, then focus on getting 320x5) Unless you're still making big jumps in the DL, you can't get to 405 without going through your next lift's work weight first. Those 5 lbs jumps will add up faster than you think.

Since getting in that mindset, and applying the "Don't F*** UP!" philosophy that Kirk Karwoski talks about in his interview, I hadn't missed a lift. Good Luck to you and keep at it.

[Subsistence]

Keep in mind if you pull every other workout and it ends up being too much you can always back off to 1x/week. I'd say give it a shot and adjust as needed.

[Andy Baker (KSC)]

Yes, it doesn't take long before twice weekly deadlifting can overwhelm a trainee. At that point, we usually just deadlift on Wednesday.

[Crockett]

Why can't you do a power clean?

The gym doesn't have bumpers. I have done cleans using iron plates, and I've seen Rip's video on the matter. What worries me is catching the bar on a missed rep. I'd hate to strain something because I miss a rep and try to catch it awkwardly. I love power cleans and I'll pick them back up in October, but I also see this as a chance to pull a little more frequently, too.

Thanks so much, Andy! This is very helpful.