dk
Level 4 Valued Member
Hey all,
----BACKGROUND----
It's been quite a few years since I've posted on this forum so allow me to "re-introduce myself". I'm M32/165lbs/10%BF (DXA when I weighed ~175lbs, less now probably). I've been lifting since ~2012 after a motorcycle wreck resulted in the amputation of my left leg below the knee. I don't have any medical restrictions per se though the prosthetic does somewhat limit the ROM in my knee. I've previously done PTTP around ~2013-2016 and greatly enjoyed it.
My goal is now, as before, to get stronger. Specifically, let's talk about the deadlift. My best-ever deadlift was 435lbs about 1.5 years ago. I weighed ~175lbs at the time. Since then I've moved states and changed jobs and all this fuss/stress has had me doing more of a maintenance/bodybuilding style of lifting. I've also lost ~10lbs or so. I'm quite lean and very happy with how I look but would definitely like to get back into training for strength. I'd say that my current 1RM is probably somewhere around 400lbs (last week failed at 405 though was having an off week in general, previous week did 385x3, did 405x2 successfully ~2 months ago).
----MAIN POST----
My main issue is programming my intensity. I believe that I tend to lift too heavy, too often. My previous deadlift plan had me deadlifting once per week. I would start each "cycle" at ~315lbs and add 10lbs each week until it gets too hard then try for a new 1RM every ~10-12 weeks or so. Needless to say, I would usually fail.
Having had the time to reflect and do more research, I realize that this strategy was quite sub-optimal. It was simply too tiring. I had long outgrown this linear type progression. So, I did a lot of research and set out to devise a new deadlift scheme that has me lifting mostly in the 70-85% intensity range, which seems to be much more desireable. This is based off of the Wendler 5/3/1 program and the "Simple Deadlift" program I found at T-Nation (The Simple Deadlift Program | T Nation).
Essentially, it would work as follows:
Week 1: 70% (5x5)
Week 2: 75% (5x3)
Week 3: 80% (5x1)
Week 4: Deload ~65%(5x5)
Week 5: 75% (5x5)
Week 6: 80% (5x3)
Week 7: 85% (5x1)
Week 8: Deload ~65% (5x5)
Week 9: 80% (4x5)
Week 10: 85% (4x3)
Week 11: 90% (4x1)
Week 12: Deload ~65% (5x5)
Week 13: 85% (3x5)
Week 14: 90% (3x3)
Week 15: 95% (3x1)
Week 16: Deload ~65% (5x5)
Week 17: Try for new max or reset if don't feel like it
In this way, only ~6% of the total reps are >90% intensity.
So...the questions are:
1) What do you all think of this progression?
2) How would you suggest that I adapt this progression to other lifts? Specifically, I am thinking of doing something similar for weighted pull-ups/dips and overhead press, floor press but am worried about the intensity being too low since these are not nearly as taxing as deadlifts.
3) What do you think about this in the context of my overall training program? The program is essentially one compound movement each day (DB floor press, deadlifts, pull-ups/chin-ups, dips, leg press, DB overhead press) and 1-2 assistance exercises done in a more bodybuilding fashion with limited rest. No assistance work on the deadlift and pull-up days. I do ~40 min cardio every day.
Thanks,
Dan
----BACKGROUND----
It's been quite a few years since I've posted on this forum so allow me to "re-introduce myself". I'm M32/165lbs/10%BF (DXA when I weighed ~175lbs, less now probably). I've been lifting since ~2012 after a motorcycle wreck resulted in the amputation of my left leg below the knee. I don't have any medical restrictions per se though the prosthetic does somewhat limit the ROM in my knee. I've previously done PTTP around ~2013-2016 and greatly enjoyed it.
My goal is now, as before, to get stronger. Specifically, let's talk about the deadlift. My best-ever deadlift was 435lbs about 1.5 years ago. I weighed ~175lbs at the time. Since then I've moved states and changed jobs and all this fuss/stress has had me doing more of a maintenance/bodybuilding style of lifting. I've also lost ~10lbs or so. I'm quite lean and very happy with how I look but would definitely like to get back into training for strength. I'd say that my current 1RM is probably somewhere around 400lbs (last week failed at 405 though was having an off week in general, previous week did 385x3, did 405x2 successfully ~2 months ago).
----MAIN POST----
My main issue is programming my intensity. I believe that I tend to lift too heavy, too often. My previous deadlift plan had me deadlifting once per week. I would start each "cycle" at ~315lbs and add 10lbs each week until it gets too hard then try for a new 1RM every ~10-12 weeks or so. Needless to say, I would usually fail.
Having had the time to reflect and do more research, I realize that this strategy was quite sub-optimal. It was simply too tiring. I had long outgrown this linear type progression. So, I did a lot of research and set out to devise a new deadlift scheme that has me lifting mostly in the 70-85% intensity range, which seems to be much more desireable. This is based off of the Wendler 5/3/1 program and the "Simple Deadlift" program I found at T-Nation (The Simple Deadlift Program | T Nation).
Essentially, it would work as follows:
Week 1: 70% (5x5)
Week 2: 75% (5x3)
Week 3: 80% (5x1)
Week 4: Deload ~65%(5x5)
Week 5: 75% (5x5)
Week 6: 80% (5x3)
Week 7: 85% (5x1)
Week 8: Deload ~65% (5x5)
Week 9: 80% (4x5)
Week 10: 85% (4x3)
Week 11: 90% (4x1)
Week 12: Deload ~65% (5x5)
Week 13: 85% (3x5)
Week 14: 90% (3x3)
Week 15: 95% (3x1)
Week 16: Deload ~65% (5x5)
Week 17: Try for new max or reset if don't feel like it
In this way, only ~6% of the total reps are >90% intensity.
So...the questions are:
1) What do you all think of this progression?
2) How would you suggest that I adapt this progression to other lifts? Specifically, I am thinking of doing something similar for weighted pull-ups/dips and overhead press, floor press but am worried about the intensity being too low since these are not nearly as taxing as deadlifts.
3) What do you think about this in the context of my overall training program? The program is essentially one compound movement each day (DB floor press, deadlifts, pull-ups/chin-ups, dips, leg press, DB overhead press) and 1-2 assistance exercises done in a more bodybuilding fashion with limited rest. No assistance work on the deadlift and pull-up days. I do ~40 min cardio every day.
Thanks,
Dan
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