Low intensity, high volume/high frequency deadlifting?
At my last meet, I got 420/295/525 and I weighed 216. Most of my training months before the meet consisted of lifting 3 days a week and going super intense on each exercise once a week with a little assistance work thrown in here and there. I am determined to pull a 600 deadlift at my next meet. I have great speed off the floor but I struggle when my hips come into play. I plan to work a lot of hips and hamstrings by hitting high frequency deadlifts at different variations and submaximal loads or low intensity’s 4 days a week. Im a little skeptical of deadlifting 4 times a week for obvious reasons, but ive also learned that a lot of low intensity high frequency work is used by a lot of the top powerlifters to gain strength. I was wondering if anyone had any thoughts they could share about the program layout I threw together for myself?
Monday- Low Bar Squat (4x5 at 70-80%) , Sumo deadlifts (3x6 at 50-60%), Biceps
Tuesday- Bench (4x5 at 75-85%), Weighted Dips, RDLs 2x8 (low intensity), Core
Thursday- Conventional Deadlifts (3x3 at 80-85%), Anderson Squats
Friday- Bench (3x8), Rack pulls (3x6 at low intensity), Tricep/shoulder hypertrophy, Core
I would do this program for 2-3 months depending on how things progressed. I would also slowly increase volume and/or increase intensity’s a little week by week. I plan to give myself a “light” week or “deload” week between weeks 4-6 most likely.
My next meet is in July which gives me a little less than 5 months to tack on 75 pounds to my deadlift. Does this seem like a possible and reasonable goal assuming I stay healthy and follow my frequency plan, or am I hoping for a little too much?
Also does anyone have any thoughts on my program layout they could share? It would be greatly appreciated. Thanks