How I program the deadlift to increase deadlift strength (DEADLIFT PROGRAM included)
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- Опубликовано: 3 окт 2020
- hey guys in this video I show how I program the deadlift to increase deadlift strength. It covers the frequency, volume, reps and sets as well! We also dive into what deadlift accessory movements and exercises I recommended and use. So if you are looking to increase your deadlift this is the program template for you!
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Did you enjoy this format video?
Yeah man, I really liked this one and the one with the barbend guy
Loved it!
Josh Votion thank youuuu!!!
Jimmy Russell awesome I appreciate that.
Loved it, but I think if it had workout footage of what you're specifically talking about might be more engaging, rather than just you talking to us in front of a whiteboard. But loving your content mate! Glad I found you through Juji and Tom.
Deficit deadlifts are my favorite accessory, went from 315-405 in a few months just by adding those in. Granted I struggle off the floor, if I can get it off the floor I can lock it out.
Deficits are great, I really enjoy doing them.
Sound interesting!
I do all my pulling and rowing off deficits. Snatch grip and zerchers are phenomenal
At what Rep Range and Percentage of you’re 1RM did you do the Deficit Deadlift ? Also how many sets and rest time between sets???
@@Martin.24_ so here’s what I do, current max is 615, I deadlift twice a week, first session is usually a bit heavier, second session I do some sort of variation, in this case deficits. I will warmup with 3-5 rep sets until I get to about 60%. Then I do 3 working sets of 5-7 reps at 60% making sure to really control the weight and keep everything tight. No bouncing. Obviously this is just what I’ve found to be beneficial for me, but it has increased my speed off the floor dramatically, I sometimes only pull singles for speed reps from deficits, like 10 sets of 1 at 75%. Those are the two styles I’d try with deficits, hope this helps!
I’ve been alternating block pulls and deficit deadlifts for every week on top of conventional deadlifting. Great ways to mix it up and make your lift better. Get it, coach Joe!
You got another subscriber. I like the content. Thank you. Im just trying to pull over 405 as ive never lifted anything heavier. But im going to do this setup! 👍
Love your channel, happy it was finally suggested to me
Awesome video, informative as always!
Best explanation for increased strength, thank you so much 💪
Cheers Joe. Brilliant tips!
Love the Tee Shirt!
Joseph these videos been great man
Yo Szat Strength!
Can you speak on how you manipulate your deadlift volume from the beginning of the week to the end?
I enjoyed the video format, well done!
love this video man keep up the great content wish i could workout in your gym
The simplicity here is a breath of fresh air. Love it.
Great content! Thank you for sharing.
The Cryptopsy shirt and the info provided in this video is what got me to subscribe
Reverse hypers are so great my hamstrings progressed so quick my lower back couldn't handle the weight and the after 2 weeks of bodyweight reverse hypers I added 50 lbs to my lifts
Nice video! im on a long grind to #500 with wendler, and wanted a way to spice it up. This is that programming! Also, I really liked ur colab with juji on the liftinov video, i was halfway through a smolov when it came out 😆.
What’s your deadlift progress with wendlee
Joey bouta be the strongest man alive
I need to eat way more food.
@@SzatStrength go full Martin's Licis he put on a ton of weight over just a couple years
Pound for pound strongest is a better goal, no reason to sacrifice health for a number.
@@Rastamahatma I agree, but then again who's to say whats important too someone else.
It’s simply not true. Who’s rather see a guy deadlift 800, when another guy is deadlifting 1105? This pound for pound stuff is nonsense. Powerlifting and strongman are about moving the most weight possible, I wish people would stop putting caveats in it because the individual they like is a smaller genetic individual.
I really dig this program. I am turning 44 in one week. My goal was to deadlift 315 by then. I am already at 315. Now I want to push for 400 by February. I think it is doable. Thank you for the content.
Did you do it
@@WilliamsWrestlin Ha! I never expected this to resurface. I actually hit 405 in November. The goal is to hit 450 by April. Thank you!!!!!
@@elchacon6304 that's absolutely amazing. Thank you for sharing!
@@elchacon6304 Did you do it?
@@ckjaer5288 Barely!!!!!! I thought I was going to blackout. :D This is so cool. I never thought anyone would ask for follow-up.
One must have a plan, otherwise, how do you know if you are succeeding? Thanks for sharing your programming, as I found it timely. I am challenging myself to enter a strongman comp in three months and I need to get my BB DL from 345 to 405, at the minimum. I currently weigh in at 165 and I have seen videos of others my weight pulling 405, so I think that it is a realistic goal.
I have been following this model for several weeks, almost exactly, I'm glad to see its efficacy confirmed by a pro. Toward the end of last month, beginning of this month I was going through days where I was just exhausted, and had a hard time motivating myself to lift. So I took last week "off", just did very light barbell work, bodyweight stuff, and hiking, etc. Yesterday started back and my deadlift was feeling great, so I loaded up 20# more than where I left off and got all three sets of five. If I were 25 years younger I probably could muster through, but I have to give myself some time off every once in a while, rest might be the most under utilized supplement to any workout regimen. I hadn't planned on doing it, but I guess I recognized I needed it and I'm not training for any competition so I did a light week. How do you, work in light days/weeks, is it a planned part of your programs or do you just recognize when you need it?
Still having the same problem?
Just enough time to fit the 12 week block in the 2020 calendar year.
I screwed up doing deadlifts my own way today before seeing this but I’ll pick up from day #2.
I’m gonna give this program a shot fully
"I completed in strongman, but the main quality I lacked was strength." Wait... What?
Dude, you've unlocked beast mode and you're becoming more and more of a beast. Continue training hard and smart! I wish resources like you, Allan, Coach Mike, and Barbell Medicine all existed back in my day. I'd have been spared a nasty back injury and would have been a beast myself.
Got from a 315 to a 480 with this! Thanks
Bro I live on the intersection of 309 and 209 in PA. Definitely would like to see the gym
Hey Joey, I love the material you put out. It’s really helpful to people like me. My question is on the eccentric portion of the deadlift. It’s hard to find information on this. Should the eccentric portion of the deadlift be controlled all the way to the floor? Is there a percentage of your max weight that you don’t control it anymore?
I have started doing slow eccentric deadlifts three weeks ago. I’m already starting to notice that my regular deadlifts are feeling stronger. I haven’t gone for a 1RM PR yet but I am able to pull one rep at 100% of my current 1RM at an RPE of 6. So things are going in the right direction.
All of my lifts continue to go up except for deadlift even though I am only doing the other compounds once per week (twice for deadlift) On top of that, relative to my other lifts my deadlift is low and I have been trying to figure out what is going on. Excited to try this out and thanks for the taking the time to put this video together!
Read what you just wrote. There is an answer to your problem in first sentence.
@@Lodzio20 I'm doing deadlift twice per week and my other lifts once per week..so you would think deadlift would be going up, not my other lifts. Are you saying I should lower volume? Because that would go against exactly what this video teaches :)
@@AUTOVICEMKII not everyone reacts the same to high volume. Lower volume might suit your body better
I enjoy the trap bar deadlift and trap bar farmer walks...so much more weight can be added on which really translates to conventional.
Love this video! Just did 305 for the first time a few days ago. Keep up the great material
Awesome work!!!
@@SzatStrength thank you so much! Went up a lot easier than I thought. But my next goal is to get it for reps!
What's ur dl now
I’m doing 350 for a one rep max at the moment trying to work up to 400 in the near future
Nice nice. Gl to ya
Do these for all the main lifts. Please and thank you kind sir.
Awesome video
Joey, met you at the Carbon event, have a shoulder surgery to recover from but I want to get a strength program from you to get started in December.
Aye I just had shoulder surgery today, good luck with the recovery
Everyones on the deadlift train......whoooo whoo !!!!
Alllllll aboardddddddd
Just what I need 👍🏽
Great video! Would you recommend a similar approach for focusing on Squats?
Yes
Szat Strength Thank you I appreciate the response!
Awesome. Would there be any difference for beginners?
Can the reps / sets / frequency chart be used for other lifts like the squat?
For someone COMPLETELY stuck in a bodybuilder mindset (non-comp), what advice would you give for me to increase my deadlift strength?
I do a basic shoulder/back/off/chest/leg/off/repeat routine, I focus on heavier deadlifts on leg day, and on back day I focus on RDL w/ a lighter weight after I perform barbell rows as a lighter hinged movement.
Tell me what you think, I'm not trying to seriously progress, I just lift casually and want to learn as much as I can, thank you.
Man if I low bar squatted after I deadlifted I think I'd be turned into a lawnchair
Haha I was front squatting after deadlifts
You'd be surprised how its possible, thing is systemic fatigue tends to kick in earlier, so its always good to have thesame approach that he had for the deadlift but in the opposite way IE: Day 1 Deadlift, go for something softer for the Squat, then day 2 go moderate for both, work the stabilisers as a main and on the Day3 Deadlift you Squat hardcore, thing is you might want to use a belt for the big squats. I personnally hate belts lol
You could also just go two times a week on the squat, making sure you put full focus on deadlift. Wich is a way that should be priorized by some folks who tends to be competing but yeah, it will all depend on what feels comfortable with you.
For someone who does a legs push pull legs push pull rest powerbuilding split, do you recommend taking off accessory day since my pull and leg days are pretty much already accessory work?
Is the RPE for the first set only or do you adjust weight according to RPE for all sets?
Thanks!
How do you structure the rest of your week around this program?
Question about your chart. Week 6 Variation Lift. You have 5 sets but 4 RPE numbers. Is the last set repeated at RPE8 or is it at 7 making it a pyramid? Thanks
I might need to stop by this gym I live in northern Ohio but would be a big dream to meet you
Did I miss the rest interval you prefer between sets?
Is working out with 400lbs good? I do 5 sets of 10. I haven't tried to max out yet though.
Where would you put a snatch grip deadlift? I recently started doing them as my medium intensity pull and I'm enjoying them, but I'm not sure how high I'll be able to take them. Would I be better off planning them as a light pull like RDLs?
In this paradigm, you're probably better off putting them at the end of the week block
Hey man hurt my shoulder tackling someone in football the other day it hurts to raise my arm and catch a ball so basically I can’t use my arm for anything except running. Have Any way to help recover I think I might have strained a muscle in the back of my shoulder or pulled it. I’ve been icing and going in my hot tub for a hour idk how long I should ice it for but if been icing for about a hour on and off. My shoulder doesn’t hurt when I get hit only when I try to do something like push or pull. Honestly I want it to be better by Friday or atleast not hurt as much. Any recover tips or am I doing all I can
Thanks coach
Welcome
Hey I'm trying to prepare so I can qualify for a national meet. I'm off by less than 100 lbs. I know I need to start doing heavier style training in general. I'm not sure how to go about it. I've never done a meet before.
Can this be used with other back workouts on the same day?
Pulling 300 for 3-4 reps. Like to get it to 8-12 at least. Trying to get to 600lbs.
What about good mornings on accessory day?
Pfffft uncle Joey's gonna pull a 1000kgs not a 1000lbs
Yessssssss
is rounding in the back slightly okay when doing a PR for conventional
Yes
It is impossible to deadlift (from standard plate height) without some degree of spinal flexion, although it's not always visible. The movement is safe as long as you are adapted to specific positioning and load. I would rather wonder what degree of flexion is going to allow you to lift more efficiently (based on personal build, technique and preference). For many the goal will be minimizing the amount of flexion to get more hip hinge, but also many people deadlift with quite visible back rounding and it is completely fine. Don't worry too much and keep lifting.
Really any rounding is fine as long as it doesn’t like wave throughout your back ie rounding starting in the lumbar spine and ending up in the thoracic throughout the lift.
is this gonna be another one of those videos where at the end of the video you hit your goal like you did in the strict press one 😂
Im trying to deadlift 405 by end of the year, currently at 385. Failed 405 twice. Wish me luck.
I’m 19 , weight 180, currently can do 1 rep of 405. Will be following this
How bout now?
@@simonmartin3943 20yrs old, 190 bw, just about 500x1. Hahah pretty cool you found this comment
@@Ricky-es9vg How about now?
Why is there so many rpe options for sets I’m confused
Never used rpe before. Would it be safe to assume rpe 7 would be 70% ?
Nope check out alan thralls videos on RPE training and their are some charts online That can help you roughly estimate but then you should really start going by feel after you have some practice
Thanks for the reply man
Don't you mean a large stimulus to fatigue ratio?
Can I edit your video and upload it to my RUclips channel?
If you get a big stimulus with almost no fatigue that means that stimulus/fatigue is high, not low.
It was an error on my part
Watched this last night... Was so hyped and I tweaked my back this morning with conventional deadlifts. I've worked on my technique for so long, lifting at 40%, 60%, 80% and I always tweak my back in the same way. So annoying.
Tweaked where ? Lower back?
@@robinw4354 Yeah, i'm aware of bracing correctly and externally rotating keeping the lats tight, leg drive, hip height, pulling slack out the bar etc. etc. etc. I record myself for form check and can't figure it out. I still feel my lower back getting f'ed up at any amount of weight that I can't throw over my head.
@@guycollishaw1957 ah i see. not gonna lie, im 2 years in, and have been having similar issues as you. After the first year, I cut Conv. dead and did sumo. past 3-4 weeks Post Quarantine I'm back in the gym and am now trying to train my lowerback/Conv. Deads(cause i feel i've never trained conv. deads properly.)
Anywho, I still feel my lower back act, so i use a belt after any weight after 225.
2 things/routes for u to try is maybe 1. swtich to sumo, or at least try it out. 2. start from the bottom up. use a belt when necessary(weights feeling heavy)
only tip really is the belt WILL help, but we both gotta throw in that volume without the belt too, low weight+highish reps. kinda train our erectors and lower back musculature.
Me listening about fatique of big lifts while having 3 SBD days a week:👁️👄👁️
I'm drinking a protein shake rn
Has something/someone with MASSIVE teeth tried to take a bite out of the right hand side of the board? Is there an actual lion?
I keep him caged in the back room... most of the time....
First? Is that how this works
WELCOME MY FRIEND
@@SzatStrength big fan man. I wish strong man went more toward athletic guys than just big guys.
@@rockyrocs1 haha well if you want to be the STRONGEST man on the planet you unfortunately have to be very BIG!!! But I hear ya!
@@rockyrocs1 there's a lightweight division!
@@SzatStrength right, I just wish the events involved more movement and endurance.
you meant a high S/F ratio.
Yes my bad
@@SzatStrength all Good man you're still a beast.
No 1,000lb pull yet?!?!
Saving that for tomorrow
Sick t shirts is that black or death metal?😂 my guess is death
Yeah, sure, deadlift more. I can see that you put a lot of thought into it. I think less. And I have proven it many times on myself and others.
Why cant you just be honest and tell the people that you can train this hard and often because you're on gear. Candito even made an advance program and only advice to do twice per week.
I'm at 530, will edit this comment in 12 weeks with what I got
As promised here's the update: I got 551. Vid on my channel. Thanks!
😘
When is day 3 ?? 2 adverts in the space of 6 mins. Monday day 1 Thursday day 2, day 3 ? 😂
Im also wondering
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Still training in a suit?
I don’t think it fits now to be honest
@@SzatStrength great fucking answer! 💪
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