July 15, 2020, 12:26:58 PM

Author Topic: Deadlift frequency in 3day program  (Read 2433 times)

rho

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Deadlift frequency in 3day program
« on: November 23, 2016, 07:43:36 PM »
I'm currently running my 2nd cycle of the 3day program +80kg.
I feel like the deadlift frequency is a little low for me. I have to try to find the groove again very time I do regular DLs. Mostly the set-up is falling apart.
For this I'm thinking about implementing some changes for the next cycle.
1) Lock-out is my absolute strong point in the DL. Therefore I would like to replace the block-pulls for regular DLs. I would decrease the stated percentages by 5%.
2) The deficit DL seems really light. I'm thinking about increasing these by 5%. Lift-off is, by far, my weakest point in the DL. And still these prescribed percentages feel very light.
3) I would like to replace some "chest-muscles" assistance by light-weight DL's or deficit DL's. Only in case the previous 2 point would still not suffice.

As a very last resort I could replace the bench press, on day's with 2 bench sessions, by DL. But that might be a step too far. ???

I lift conventional but I'm thinking about trying sumo again. I tried sumo for some time and liked it, but I got some pain in the hips. It might have been technique.

Elysium

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Re: Deadlift frequency in 3day program
« Reply #1 on: May 19, 2017, 11:53:51 PM »
I'm currently running my 2nd cycle of the 3day program +80kg.
I feel like the deadlift frequency is a little low for me. I have to try to find the groove again very time I do regular DLs. Mostly the set-up is falling apart.
For this I'm thinking about implementing some changes for the next cycle.
1) Lock-out is my absolute strong point in the DL. Therefore I would like to replace the block-pulls for regular DLs. I would decrease the stated percentages by 5%.
2) The deficit DL seems really light. I'm thinking about increasing these by 5%. Lift-off is, by far, my weakest point in the DL. And still these prescribed percentages feel very light.
3) I would like to replace some "chest-muscles" assistance by light-weight DL's or deficit DL's. Only in case the previous 2 point would still not suffice.

As a very last resort I could replace the bench press, on day's with 2 bench sessions, by DL. But that might be a step too far. ???

I lift conventional but I'm thinking about trying sumo again. I tried sumo for some time and liked it, but I got some pain in the hips. It might have been technique.

bamp I would like to hear suggestions because I feel the same with DL