Just started my 4th cycle of 5/3/1.
Beginning DL max was set at 425.
Last Deadlift day I did not adhere to the prescribed program
due to simply just getting tired of doing so many reps
on Max Effort sets. I am starting to really not like
pulling for multiple reps.
I worked my way up and pulled 455 for a solid form single
that felt good.
Now my question is what should I do now as far as deadlift training?
I REALLY like 5/3/1 and am going to stick with it for all other exercises
for sure. My bench is even starting to improve on it and my squats
have been growing exponentially. (Not really exponentially but you get the point)
I have several options that I am considering(The reason for this proposed change
is as stated above I don't like pulling for reps).
Keep in mind that I will be running 5/3/1 for everything else.
Option 1) Run this program for deadlifts:
The reason I like it is that most of the reps are 2-3 with very few 4 and 5 with none higher than 5.
Option 2) Keep running 5/3/1 for deadlifts but raising my number to my true new max
without taking 90% of it and ONLY going max effort on week 3.
I like this once again because I won't be doing that many reps.
Doing 5/3/1 with my current #'s is not really an option im considering right now I simply
can't handle doing 10 reps on week 1's. Too much risk of injury. Can't keep good form for that
many reps even if I completely reset and do a kind of rest/pause style.
Option 3) Do kind of my own thing for deadlifts. Something along the lines
of doing singles with the goal every deadlift day of hitting 4 reps that are 90% of my 1RM
but not actually maxing out. And than dropping it down for one more rep with ~ 50 lbs. less
and just focusing on speed. With this I would be doing a 2 week on 1 week off (assistance only)
type of protocol.
Option 4) Eat like a freakin monster and run Coan Phillipi.
This is something I am considering but a big drawback for it is that I really want to see
where I can get with my squat and don't feel like putting it on maintenance for now.
Every time I have posted in the PL forum I have gotten really good feedback.
I've been following the PR thread and it has been really motivating.
Thanks for all suggestions.