T Nation

Deadlift Specialization Program?

Powerlifting
#1

Started a program last night from a guy on the Inno-Sport site (controversial, I know) that has me deadlifting four times a week for three weeks, waving the load from 80-95% over the course of the training week.

The volume also changes from workout to workout, but is quite low overall. The training weeks are identical-- I repeat the week three times, rest a bit and re-test my max. Does this sound okay?

Are there any tried-and-true deadlift specialization programs I should know about that would be better than this?

#2

Pavel’s “Power to the People” Is basically a Deadlift specialisation program. 5 days a week, low voloume [2 sets a day, no warmups/etc] and easy to do.

With it you should look at a consistant [you can ‘forever’ do this program due to its cycling] 2.5kg /5Lb raise every 2 weeks.

I know people who have done it for almost a whole year. A good 60kg+ raise over the year.

Hope this helps.

#3

The Ed Coan/Mark Philipi deadlift cycle is said to do magical things for your deadlift. Google it, and if you can’t find it them PM me.

#4

The deadlift is very tricky. Give it a try and see. Everyone is different. I know for me deadlifting heavy once a month does the trick. Coan/Phillippi didn’t work so well for me, but I have friends who gained 40pd PR’s on their deads from it. I follow a format sort of like this and it has worked very well for me:

http://www.elitefts.com/documents/frequent_pulling.htm

#5

Thanks! Both the Coan/Philippi and the Tsatsouline routine seem worth trying if this current one I’m on doesn’t pan out…

#6

CTs got a deadlift specialation program on here too

#7

You’re talking about the Fast Paced Fitness routine, aren’t you? My advice would be to stick with it for the 3 weeks and see where it puts you.

I use the Inno-Sport system and have gotten great gains and know many other people who have done the same. I would trust any info Brad or the other guys put out.

I know they’re not held in the highest regard on this site, but the guys over at Inno-Sport really know their shit. If you find you like the results, I would search further into the system, and see if it’s to your liking.

#8

[quote]RJ24 wrote:
You’re talking about the Fast Paced Fitness routine, aren’t you? [/quote]

Yep. A trainer at my gym saw me deadlifting a few weeks ago (not the most popular movement where I lift, sadly) and came to chat. He’s a big Inno-Sport fan and recommended the Brad Nuttall Fast-Paced Fitness routine.

Wish me luck, I’m heading out now for my 3rd straight day of DL’s. 95% of my max today.

#9

Do you think you could outline this deadlift program?

Also, SGT Rock. deadlift “SLDL” program is said to be pretty damn good.

#10

Just go to inno-sport.net and go to the “Knowledge” section. Under Brad Nuttall’s section there are two articles with Fast Paced Fitness in the title. Read them.

#11

So I re-tested after finishing the deadlift program, and it was a big success. I put 45 pounds on my DL in 3 weeks…which is in line with what the author suggests and has left me very satisfied. It’s an increase of about 13%; my deadlift is still weak but I’m happy.

If anyone is interested in the specifics, check out the Inno-Sport site. I’m moving on to the 2nd block of training (double the volume, half the frequency) and I’m really curious to see how it goes.

#12

Congrats bro thats huge progress.

Phill

#13

When my deadlift was below 500, smolov (base mesocycle alone) programs worked great. Below 600, the Ed Coan 10 weak peaking program worked… Try those out.

#14

[quote]Hanley wrote:
The Ed Coan/Mark Philipi deadlift cycle is said to do magical things for your deadlift. Google it, and if you can’t find it them PM me. [/quote]

Looks awesome Hanley, have you tried and what were the results you got?

BTW, found the program, here’s the link…

http://www.ontariostrongman.ca/Resources/training/coanphildead.html

#15

[quote]Eisenbeisser wrote:
Hanley wrote:
The Ed Coan/Mark Philipi deadlift cycle is said to do magical things for your deadlift. Google it, and if you can’t find it them PM me.

Looks awesome Hanley, have you tried and what were the results you got?

BTW, found the program, here’s the link…

http://www.ontariostrongman.ca/Resources/training/coanphildead.html [/quote]

Personally I’ve never tried it. I train with 2 guys who did and whilst I dont remember their exact PR’s, I know that they swear by it. One of them was a masters lifter already pulling 250kg and the other a 30ish year old pulling 300+kg

#16

[quote]Hanley wrote:

Personally I’ve never tried it. I train with 2 guys who did and whilst I dont remember their exact PR’s, I know that they swear by it. One of them was a masters lifter already pulling 250kg and the other a 30ish year old pulling 300+kg

[/quote]

Were they experienced/long-time trainees?

I ask because part of what I think worked well for me on this program I did was the low volume, high frequency, high intensity-- for people like me who haven’t been training long, this seems to be good. The Coan program looks like it might be awesome for someone with more years under their belt.

#17

the Finnish DL routine by Sekari. Featured on southcarolinabarbell.com is used to acertain extent by marc bartley and crew. This is for SUMO puller’s although conventional DLers have used similar system according to Sekari.

Pete Arroyo

#18

[quote]InCorporeSano wrote:
Hanley wrote:

Personally I’ve never tried it. I train with 2 guys who did and whilst I dont remember their exact PR’s, I know that they swear by it. One of them was a masters lifter already pulling 250kg and the other a 30ish year old pulling 300+kg

Were they experienced/long-time trainees?

I ask because part of what I think worked well for me on this program I did was the low volume, high frequency, high intensity-- for people like me who haven’t been training long, this seems to be good. The Coan program looks like it might be awesome for someone with more years under their belt.

[/quote]
yeah, you could say they’re experienced, one of them has pulled 685 at 198. The other is a master 2 lifter (45-50) and has been powerlifting and olympic lifting for past 25 years!! At his peak he c&j’d 170kg, and now that he’s getting older and PR’s he’s hitting are post injury.

#19

[quote]InCorporeSano wrote:
So I re-tested after finishing the deadlift program, and it was a big success. I put 45 pounds on my DL in 3 weeks…which is in line with what the author suggests and has left me very satisfied. It’s an increase of about 13%; my deadlift is still weak but I’m happy.

If anyone is interested in the specifics, check out the Inno-Sport site. I’m moving on to the 2nd block of training (double the volume, half the frequency) and I’m really curious to see how it goes.

What was your dealift max before you started this program?

#20

I’m embarassed to even say, but I’ll come out with it because I’ve been training less than a year and so it’s not as shameful…

I had pulled 315 conventional and pulled 360 sumo last week. I might have been able to get 365 or 370 off the ground, but I was happy with the PR and just stretched and left.