Kenny Croxdale
Level 7 Valued Member
Heavy Deadlift Every Week
As Dr Tom McLauglin stated in one his Biomechanics Article on Deadlifting Heavy too often, "The back is quickly and easily OverTrained".
As per Simmons, "The Deadlift take more than it give back."
Thus, as John stated, Heavy Deadlifting each week usually is counterproductive.
Good Question
Here something I learnd from...
Chip McCain's Deadlift Training
McCain Deadlifted a World Record 799 lbs/362.5 kg at at body weight of 198 lbs/90 kg.
McCain weekly Deadlift Progressive Overloaod Program alternated fairly Heavy Weeks with Light Weeks.
Deadlift Training Cycle
After his World Record Deadlift, McCain moved up to the 220 lb/100 kg Weight Class.
In training at his new body weight McCain did the following with these Top Deadlift Sets...
Week 1 Light: 500 X 2 Reps
Week 2 Heavier: 675 X 2 Repetitions
Week 3 Light: 525 lbs X 2 Repetitions
Week 4 Heavier: 725 X 2 Repetitions
Week 5 Light: 560 lbs X 2 Repetitons
Week 6 Heavy: 800 X 2 Repetitons
McCain's Light Days
I quizzed McCain on how he determine the Deadlift Weight for the Light Days.
McCain replied that he focused on how it felt. If the Deadlift Weight began to feel heavy, he stopped Deadlifting; he Autoregulated, going by how it feels.
McCain's 800 lb X 2 Rep Day
Since McCain Heavier Deadlift Days had 50 pound jump the week preceding his 800 lb X 2, I ask why the 75 lb jump.
As per McCain, "Because I knew I could". This take us back to Autoregulating.
The Autoregulsing Bottom Line
On days when the weight feel like, push it.
On days when the weight feel heavy cut back.
Training Percentage Training
Many individual base thier Training Precentage off their 1 Repetiton Personal Max.
The issue is that you Strength fluctuates from one Training Session to the next, at times.
With that in mind, let's look at...
The Bulgarian Olympic Lifters
The Bulgarian Method of Training was based on their Daily Gym Max rather than their Competiton Max.
This more precisely allowed them to calculate their Specific Training Percentage for their Daily Workout.
Take Home Message
1) The Bulgarian Training Percentage
This is an effective approach.
However, that more work than I am intersted in.
2) Autoregulaging
I am a proponet of this approach.