Note this is for powerlifting It is not a basic HIT workout. Speaking for myself Dr.Dardens routines should be for anyone who is NOT a powerlifter.
If you want to train for health and strength you don’t really need to deadlift.
From a Hardgainer article
note when I list exercises as 10/10 I’m talking superslow protocol. So your can use Dr. Dardens 30-10-30 if thats what your were wondering about in the original post.
6 work outs a month Monday,Friday, Wednesday ect.
Deadlift: warmups plus one hard work set of ten.
Leg Press: 10/10 5 reps
Hyperextension: 10/10 5 reps
Side bend: 10/10 6 reps
Bench Press: warmups plus 2 sets of 5 pausing each rep on your chest.
Dumbell Row: 10/10 5 reps
Pushup: 10/10 6 reps when you get 6 reps have someone add weight. Such as putting a plate on your back.
Lying triceps press: 10/10 6 reps
L-fly 15 smooth reps each side.
Squat: warmups plus 2 sets of five. Doing the negative phase real slow and pushing up with power.
Hyperextenion or box deadlift. That is a deadlift while standing on a 4 inch platform. 10/10 six reps. Note I used to talk with Dick about 12 years ago. I think he would prefer the Hyperextension.
Maybe even using manual resistance. I see he made a comment in Hardgainer the thought that might be the best low back exercise.
Note: I’m saying this not Mr. Conner but I have learned exposing the deep low back muscles to a slow rep speed can cause injury. I’m talking deadlift. I’m not sure but I think the box deadlift in a SLDL so beware.
Seated Dumbell Press 5 reps 10/10
Negative chin or pulldown. Negative chin 10 reps of 10 decents
Situp: 10/10 six reps.
Thats it. I think you could substitute machine exercise for the DB exercises. ect.
I saw a different deadlift and assistance routine he wrote. I think is about powerlifting too.