Alternating heavy and lighter deadlift

[Greaps]

-I workout every third day due to work schedule. I am on NLP reaching a point where one no longer deadlifts every workout and one should begin to power clean. I tested my racked position on the power clean and have some serious flexibility issues and frankly am not to keen on learning this movement yet. I know how to to barbell row and understand it is a common replacement to power cleans.

My question is would it be acceptable to do an alternating heavy / light deadlift rather than alternating deadlift and barbell row. I just don't like the idea of going 6 days between deadlifts. If so at what % of the heavy day is a light pulling day and at what sets / reps I would of imagined doing 1X5 on light days, after normal warm ups.

[Andy Baker (KSC)]

Yes, alternating heavy/light DL is fine. I do this often with trainees. I often lower the load anywhere from 5-20% from the heavy day and increase the volume a bit to 2-3 work sets. Start with a 10% reduction in load and perform 2x5. If it seems too easy then either reduce the % offset a bit or add a set. If it's too hard then increase % offset to 15-20%

[Jake Del]

Hmm, as a way of making the light deadlift less, uh, boring but still keeping it light and reinforcing deadlift mechanics what about making the lighter session a double overhand or fat grip deadlift so it's both challenging but self-limiting?

[Andy Baker (KSC)]

Just depends on how much you are having to take off the bar for those. If grip is too self limiting I don't think it's useful. I use a lot of SLDLs for this purpose. A "light" deadlift, but one that is far more challenging than just deadlifting light.

[OZ-USF-UFGator]

FWIW, I stopped deadlifting all together early last year and started a LP on SLDL. When I went back to deadlifting, I had added nearly 40 pounds (after a 2 week re-learning phase) on my conventional DL.

Big fan of SLDL here

[Andy Baker (KSC)]

I've known several lifters over time who were very strong deadlifters that rarely deadlifted

[Greaps]

Here is my deadlift in your opinion is it time to alternate heavy and light deadlifts, I lift every third day due to work schedule.
DEADLIFT YouTube

[Andy Baker (KSC)]

SPEED UP YOUR SET!!!!!
It took you almost 2 minutes to perform a set of 5. This was not a limit set of 5 by any stretch. You are losing a tremendous amount of energy at the bottom by resting so long between reps. Set the bar down, settle it over midfoot, arch your back, and PULL! There should only be a few seconds between reps. You'll find your sets easier if you speed up the cadence. Thinking too much.

[Greaps]

SPEED UP YOUR SET!!!!!
It took you almost 2 minutes to perform a set of 5. This was not a limit set of 5 by any stretch. You are losing a tremendous amount of energy at the bottom by resting so long between reps. Set the bar down, settle it over midfoot, arch your back, and PULL! There should only be a few seconds between reps. You'll find your sets easier if you speed up the cadence. Thinking too much.

Thank you

[Greaps]

Thank you for the tip, think I have more time before needing to alternate.
265lb
DEADLIFT YouTube