Deadlift Programming help

[pavstar619]

Hi coach, I've been doing one set of triples on my deadlift for about 8 weeks now and managed to pull 140kg yesterday. But I don't think I'll be able to train at this kind of high intensity week in week out anymore. Should I change my programming to give more volume like switch between volume and intensity weeks or do backoff sets?

Age: 21
Weight: 65kg
Height: 5'3"

I'm using Heavy/Light split atm so:

Day 1:
SQ
RDL/SLDL/PC. I switch them whenever one stalls or intensity gets too high or reset.
Chins

Day 2:
Medium SQ
DL 1x3

[Brent Carter]

Well you could definitely afford to gain some weight. That will certainly help you keep training at higher intensities. I assume there is more upper body programming that you are just not listing here?

Can you add a training day? What is the reason you are only lifting 2x/wk?

What makes you think you can't keep training at high intensity? You can go to a couple doubles then do a back off set. Or go to 3x1 and a back off.

If you can afford it I would like to see a third day of pulling that way you can get the volume in that you need without having to sacrifice intensity.

[pavstar619]

Well you could definitely afford to gain some weight. That will certainly help you keep training at higher intensities. I assume there is more upper body programming that you are just not listing here?

Can you add a training day? What is the reason you are only lifting 2x/wk?

What makes you think you can't keep training at high intensity? You can go to a couple doubles then do a back off set. Or go to 3x1 and a back off.

If you can afford it I would like to see a third day of pulling that way you can get the volume in that you need without having to sacrifice intensity.

I trained on a 4 day Heavy/Light split for a month due to time constraints. Going back to basic HLM again. Didnt think I needed to show the upper body days for this post.

I thought I'll burn out at this high intensity. My left knee felt weird from pulling 140kg so I had to skip deadlifts this week. I havent had the need to add back off sets yet. Wouldnt I just peak if I switch to singles from triples? I was thinking of just alternating 1x5 with 1x3 since I respond better to 1 set. Doing back off sets afterwards makes me dizzy

[Brent Carter]

A peak implies a negative slope following the event. What I am suggesting is not a peak but a continual drive in intensity. You will make progress on singles for quite a while provided you are also doing sufficient volume (hence the back off sets).

[pavstar619]

A peak implies a negative slope following the event. What I am suggesting is not a peak but a continual drive in intensity. You will make progress on singles for quite a while provided you are also doing sufficient volume (hence the back off sets).

Makes sense. Thanks coach.

[Tony Vino]

What would be a proper rep scheme/ intensity for a back-off set after a heavy set of 5? would you go as high as 8 reps?

[Brent Carter]

For a main lift I would keep to sets of 5 generally speaking. Take about 5-10% off or so depending on load and age and such factors.

[Treg]

For a main lift I would keep to sets of 5 generally speaking. Take about 5-10% off or so depending on load and age and such factors.

Following up on Tony's question, if I may - what approximate percentages would you suggest for a backoff set of 5 following heavy 3s, 2s, or 1s?

Thanks!

[Brent Carter]

Ultimately it has to depend on the load being used. Percentages just get us into the ball park. Back of set of 5 from singles would be about 80-75%, from 2's at 80-85% and at 3's from 85-90%. These are ESTIMATES based off the work set. Numbers need to be based off of your training log and be heavy enough so as to constitute a stress but light enough so that they can get done without turning into a bone on bone grind.