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DL Volume/Frequency? (My Program)


#1

Background: when I started lifting (some years ago), I had back pain with squats and DLs (among other causes, I used to hyperextend my back grossly, in order to keep the arch).
I started DLing about one year ago, very light: 90 lbs, and then slowly up.
Now I got 275@150 (1RM ~ 285).

I want to get more serious with my training, and get to a 330 DL ASAP.

Now, the question:
What is considered "high volume"/"high frequency"?

I'm now DLing twice a week, going through the following workouts: (A&B 1 week, C&A the next, B&C the next and so forth)

A: 15 reps @ 70-85% 1/week (sets of 3-5 reps)
B: 25 reps @ 85%+ (SLDL, sets of 7+ reps, done to below the knee)
C: 10 reps @ 85%+, heavy day, about 2" bigger disks, sets of 2-5 reps

As assistance, I do some light back flexion work (controlled ROM; I don't go into end range flexion).

Does it "seem" excessive? (I ask because I read that DLs are very draining)
Any other suggestions?

Thanks, Vlad


#2

That looks ok I wouldn't say that's high volume but you have 1 or 2 high intensity days each week. Do you squat too?


#3

I don't squat, do GM's or any other posterior chain/leg exercise. he only other PC loading during a week might be a few sets of stiff leg deads with a lighter weight.


#4

Squats will help your DL, and vice versa. Why are you solely interested in just your DL numbers?


#5

Your reps are WAY too high to be optimal for 1RM strength. They should be in the 1-5 range for deadlifts, and 5-10 range for SLDLs and RDLs.


#6

Exactly.