Add a day for deadlifts, or just go to 4 workouts/week? Add a day for deadlifts, or just go to 4 workouts/week?

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Thread: Add a day for deadlifts, or just go to 4 workouts/week?

  1. #1
    Join Date
    Jan 2020
    Posts
    13

    Default Add a day for deadlifts, or just go to 4 workouts/week?

    • starting strength seminar august 2021
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    Stats:
    Age: 29
    Weight: 175
    Height: 5'5"

    Lifts:
    Squat: 300
    OHP: 135
    Bench: 192.5
    Deadlift: 325

    Programming:
    Squat: HLM (MWF)
    H: 1x5 top set, 2x5 90% backoff
    M: 3x5 at 90% backoff

    OHP+Bench: 3x3's, alternating days
    Deadlift: 1x5, once/week

    The question:
    The university gym I use limits us to one 45-minute session per day, which is starting to not be enough time to do 3 lifts in one session. In the spirit of the minimum effective dose, I was thinking about adding a fourth day just for deadlifts, and continue on the 3x/week program for squats and upper body. However, I'm not sure where to add it: the day after my heavy squat day? The day after my medium day? Or, should I just switch to the 4-day program in PPST?

    I can't change gyms--this one is free to me, and my only alternative is a gym that charges $250/month...

  2. #2
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    608

    Default

    Adding a DL day on Sat or moving to a four day split are both options that can work. That being said, are you only deadlifting 1x per week now? Your deadlift is a bit low compared to your squat. You need to bump that up. 2x/week for the deadlift may be necessary.
    Last edited by Hayden-William Courtland; 06-29-2021 at 05:58 AM.
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  3. #3
    Join Date
    Jan 2020
    Posts
    13

    Default

    Thanks for the info! I learned that the gym is removing both the time limit and the mask requirements, so the original question is moot. It also means I can easily go back to 2x/week for the deadlift, though what's a reasonable target/ratio I should aim for? 30-40 lbs higher than my squat?

  4. #4
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    608

    Default

    Yes.
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    Science for Fitness:
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