Question on deadlift/halting/rack pull cylces

[TravisRussellDC]

Rip,

I set a goal to pull a 600 lb deadlift by the end of 2011, if not sooner (pulled 545x1 yesterday). Since I'm experiencing issues with recovery from heavy deadlifts I've chosen to start a program centered around haltings and rack pulls for my heavy pulling.

The issue I have is that I love to deadlift. I always have; it's my favorite of all the lifts. It's going to be very strange for me to train without deadlifting. I'll trust your judgement, tho and give it a go. I understand i'll be alternating haltings and rack pulls every other week. I read that you only deadlifted in the warm-up room and on the platform on meet day. Since I have no plans to compete in a powerlifting meet at this time, I have a question for you.

How long would you suggest cycling in the haltings and rack pulls before testing the full ROM deadlift again? 8 weeks, 12, 15...?



If you care to know more about my training background and current split, here you go:
32 years old, 6' 1", 220 lbs, trained and competed in Strongman for about 8 years up until late 2009.
Currently I follow a 4 day split, similar to the following, but not always set in stone. Listing only the work sets, not my warmups.
Day 1:
Bench Press - 3 sets of 5
Weighted dips - 2 sets of 5
Weighted pullups - 2 sets of 5
Barbell Curls (for the girls...)

Day 2:
Squat - 2 sets of 5
Stiff Legs (bar touching top of feet) - 1 set of 5
Barbell Shrugs - 1 set of 5
Back Extensions - 2 sets of 10

Day 3:
Clean & Press: 3 sets of 5 or 5 sets of heavy singles
Clean & Push Press: 1 clean with 3 push presses
Bench Press: 5 sets of 3 (speed)
Pullups - bodyweight for 5x5

Day 4:
Squats: 3 sets of singles, pyamiding up, sub 1RM or 5 sets of 3 (speed)
Deadlifts: 1 set of 5 (heavy singles once a month)
Barbell Shrugs: 1 set of 5

Day 4 was the workout I did yesterday. Here's what I ended with:
Squat: 365x2, 385x1, 405x1
Deadlifts: 225x5, 315x5, 405x2, 475x1, 545x1
Barbell Shrugs: 3115x5, 405x5, 495x5, 625x5

My stiff legs end with 405x5 and I do heavy shrugs twice a week. I'm sure that's not helping my recovery issues since that would be 2 days a week of heavy pulling with cleans on a 3rd day. I just love to pull...

Thanks a bunch.

[Mark Rippetoe]

What are you squatting for 5?

[TravisRussellDC]

I hit 400 for 2 sets of 5 at the end of 2010. I've been having some recovery issues lately so I backed off and my most recent squat workout was 2 sets of 5 at 365.

[Mark Rippetoe]

It will be interesting to see if that is enough base for a 600 deadlift. Figure on 5 lb. jumps, so that would be 10 lbs/month for the 55 lb. span. Given a couple of resets, probably by October.

[TravisRussellDC]

Got it. Just to be clear, are you recommending the haltings/rack pulls straight thru until around October. Or do you suggest pulling from the floor a few times to chart my progress as I go?

And my squat will be going up. I'm planning on a mid-400's set of 5 by summer. I've got a couple of issues to work out with recovery and cleaning up technique. The strength is there.

[builtbyrowan]

Hey Rip,

The TM is working great, thank you again. Back to Travis's question, how many weeks after beginning the altnerating of rack pulls/haltings before testing the deadlift? and would you wait to do it on the intensity day when you're bodys a little bit less beat up?

[Mark Rippetoe]

I don't know that you test the deadlift, because if you do you interrupt your training for the deadlift. Ironic, eh? Maybe once, Travis, after a reset and a recovery to the weight.

[TravisRussellDC]

Got it. Thanks for the info. One last question for you: do you have any suggestions on an appropriate weight with which to start the halting deadlifts (do you have a general rule of thumb based on a percentage of 1RM, 5RM, or rather make an educated guess based on the individual and their strong/weak points)?

I'm good with where to start at for the rack pulls. I've been doing those long enough to figure that one out on my own.

Thanks again.

[Mark Rippetoe]

With a 1RM deadlift of 545, I'd guess you'd start with about 455 x 8. But it varies, so titrate it yourself.