Assistance with programming the deadlift...

[AdamZiegler]

Coach,

37yo Male, 200 lbs body weight. I am on a 4 day split, 3 days per week.

Since spring of this year, I ran out my deadlift using 5s and then 3s. I have done some back and forth between 5 and 3s from week to week in recent weeks. Current single set of 3 at is 450. (Squat is 430x3).

Deadlift intensity is once per week, with a couple sets of light squats beforehand. I have played around with back off sets, or doing light sets earlier in the week, but have not hit on anything concrete.

Can you recommend some adjustments to help me keep moving forward?

[Andy Baker (KSC)]

Yeah, you'll probably need to bump up volume.

Start with some Stiff Leg Deads for 3 sets of 5 reps after your heavy squat session. On your heavy Deadlift day perform a top set of 3-8 reps followed by a back off set of 5-8 reps.

You can organize the details as you see fit, but that would basically be the framework to get you used to more deadlift volume.

[AdamZiegler]

Thank you Coach. Am I in the right ball park here?

Heavy Squat Day:
SLDL: Start 70% 3x5, and increase weight from week to week.

Deadlift Day:
Week 1: DL 80% x 8; Deload 70% x 8
Week 2: DL 85% x 5; Deload 75% x 6
Week 3: DL 90% x 3; Deload 80% x 5

Then increase each cycle...

[Andy Baker (KSC)]

Something like that would probably work well. You may have to tweak those numbers just a bit on those %'s, but that's a decent framework to start with. The key here is you want a bump in volume. You don't want it to be so small that it won't significantly alter the training stress, but you don't want such a dramatic increase in volume that you overwhelm yourself. So I think 3 moderate sets of stiff legs plus a back off set is probably a good starting place.