Some of you might have noticed that I’ve got a draft of my program to be up on the blog here. Henrik asked me to elaborate some thought on the deadlift day in particular and I figured it’d make a good post.
Here’s what the plan looks like now (the part that’s relevant for this post that is):
Day three, deadlift:
Deficit sumo DL: 5×2@70%
Conventional DL: 1×80%, 5+, 3+ or 1+ set.
Conventional DL from low blocks: 3-5 sets of 3-5 reps with 65%, 70% and 75% over a three-week period.
First of all, if you want a big deadlift, you have to pull from the floor. It’s really that simple. Also, the deadlift will build a nice and strong posterior chain like pretty much nothing else. If you’re not deadlifting, you’re missing out.
My strongest deadlift is the sumo deadlift and since I compete in powerlifting, that’s my competition lift. I do however like the conventional deadlift for overall strengthbuilding. Here are my thoughts about the three main exercises I’ve chosen to build my deadlift:
The deficit sumo deadlift: This is by far the best way for me to train the competition lift. I’m weaker at the bottom, and getting up on a pair of plates lets me work even more on positioning, mobility and power off the floor. I’ve found that I grind myself to death if I don’t use the plates. This is for base training – as I get closer to a meet, I’ll reintroduce regular sumo deadlifts. Since this is my competition lift, I’ll be doing it first.
This is also a great way to get the hips warmed up.
The conventional deadlift: For building a strong back and strong hamstrings, I think the conventional deadlift is far superior to the sumo deadlift. That is why I’ve chosen the conventional deadlift as my main lift for 5/3/1. A nice bonus is that my 1RM in the conventional deadlift and the deficit sumo is about identical, so I don’t need to modify the spreadsheet. This is support work disguised as a main exercise. 🙂
The conventional deadlift off low blocks: Aka the rackpull is great for building a strong back and hamstrings. Especially in the conventional deadlift, my position off the floor isn’t too good, so by lifting the bar just 5-10cm, I’ll be able to target the muscles more effectively. I’ve also thought about doing just one set at 65/70/75% for as many reps as possible – not quite sure on that one just yet.
Romanian deadlifts: Will be done on squat-day for 5 sets of 5 reps.
That’s pretty much it really. If you have any questions, comments or suggestions, don’t be shy.