Deadlift once a week

damogari

Quadruple-Digit Post Count
I will get access to barbell on weekends soon, and I wonder if there is any long-term plan of practicing the deadlift with only one workout a week? Is it possible to improve 1 rep max from 1.5 x BW to 2 x BW this way? Rest of the week belongs to S&S.
 

Kettlebelephant

Quadruple-Digit Post Count
In programs like e.g. Greyskull LP you're deadlifting only once per week with low volume (just one set of 5+ reps) and people make great progress with it.
Sure, you are also squatting 2x per week aswell, which has a lot of carryover to your deadlift, but I'd think that S&S (especially the swings) also carries over to deadlift performance.
With that in mind I think you can make steady progress with something like 2x5, 3x5, 3x3 or 5x3 only once per week.
 

pet'

More than 5000 posts
Hello,

@damogari
Is it possible to improve 1 rep max from 1.5 x BW to 2 x BW this way? Rest of the week belongs to S&S.
S&S only will lead you to this result. I DL 2X bdw after reaching Simple. Then, do not be worry about your DL performance ! ;)

Otherwise, yes I think it is possible to increase you DL, even with a once a week programming. However, you will need a significant volume at each weekly session.

An old strongman (Boone) worked his press (for you it would be the DL) only once a week. A typical session was:
1 set @5RM - 1 set @7RM - 1 set @4RM - 1 set @3RM - 1 set @2RM - 1 set @1RM - - 1 set @4RM - 1 set @2RM - 1 set @6RM - 1 set @4RM - 1 set @6RM - 1 set @4RM
This is a huge volume (48 lifts) and I frankly think it is almost suicidal

Another option (much more realistic IMO and which will not dip into your S&S recovery) is 5 * 5 (almost a half less of the first option). You start @75%. You progressively increase the weight, week after week (77, 80, 82...). Of course, if 5 * 5 is too much, reduce to 3 sets of 5.

Kind regards,

Pet'
 

Kettlebelephant

Quadruple-Digit Post Count
@pet'
The deadlift differs from other lifts, especially the press. It's very unique, because it can improve with little to no volume as long as you do other strength moves.
12-Week TNT TSC Training Program - Derek Toshner reports that they only deadlift heavy 3-4x per year and they are still improving, because of the other things they do.
I read similar reports from many powerlifters.
 

amdemarais

Double-Digit Post Count
@damogari I don't see why this would not work. You may want to substitute one day of SS with a day of eccentric/over-speed swings and/or heavy, low rep swings.
 

pet'

More than 5000 posts
Hello,

@Kettlebelephant
Yes you are perfectly right ! That is why I directly said it was almost suicidal ;) Plus, it is confirmed by the fact that ROP works so well with a high pressing volume, and DDD with a pretty low volume. DDD works very well, I did it with good results.

I tend to think that small muscle group (shoulders / arms) require much more volume than bigger muscle group (legs / core). At least it is the case for me !

DDD is based on 3 reps a day, 6 days a week (so once again, as you said, pretty low volume). Then the weekly volume is 18 lifts. From my experience it leads to good results. That is why, I proposed then a 3 to 5 sets of 5 (so from 15 to 25 weekly) lifts to get the same volume, in only one session. Plus 15 to 25 lifts will also build a little of endurance. The slight weekly increase permits to get it a little more challenging each time, because you get lots of rest doing only one session a week.

Kind regards,

Pet'
 

damogari

Quadruple-Digit Post Count
With that in mind I think you can make steady progress with something like 2x5, 3x5, 3x3 or 5x3 only once per week.
Of course, if 5 * 5 is too much, reduce to 3 sets of 5.
Thank you @Kettlebelephant and @pet', thats exactly what I need! 3x5 looks like a very reasonable amount, I think that I would start with @75% RM and add 2,5kg every week. I will do deload - 10% if I hit the wall. I'm curious where it will leads me :)

You may want to substitute one day of SS with a day of eccentric/over-speed swings and/or heavy, low rep swings.
Thank you @amdemarais! I will do shadow swings on light days, I also considering to do some work with heavier kb for 10x5 swings once a week or two, so I will have both things covered. Thanks to your advice I will definitely include both types of swings in my programming.
 

pet'

More than 5000 posts
Hello,

@damogari
I will do deload - 10% if I hit the wall
Indeed, the deload is a good option to consider. You can even use it systematically, by incorporating a deload week every month or 5 week. That way, it guarantees you
=> to have enough recovery,
=> to avoid failure,
=> to have good room for improvement.

For a precise RM, if you can do 1 or 2 rep more after a cycle, you can add between 2% and 8-10% weight.

Kind regards,

Pet'
 

ShawnM

More than 2500 posts
@damogari- Use 5,3,1 principals with one max set and then drop the weight to about 70-80% for 6-10 sets of 5 with 60-120 seconds of rest in-between. You'll get all the deads work in that you need. If possible do 10x10 EMOM 2HS with a very heavy bell. I've found that 2HS done in the S&S fashion 4-5 days a week help my deads a ton. I hope this helps.
 

Marc

Quadruple-Digit Post Count
Once you reach the Sinister goal, you probably will be able to deadlift about 2xBW.
The folks above already gave you some solid advice and I would def agree that you can make decent progress with deadlifting only once/week. In fact I would not even recommend doing deadlifts more than 2x/week wirh the second session being a light one.
You could also use Jim Wendlers 5/3/1 approach for deadlifts. I made great progress with this one
 

damogari

Quadruple-Digit Post Count
Indeed, the deload is a good option to consider. You can even use it systematically, by incorporating a deload week every month or 5 week.
Thanks @pet', your advices are always helpful! I started to believe that regular deloading is the best approach.

I hope this helps.
Thanks @ShawnM, it definitely helps!
I'm glad that you share your thoughts - I'm really impressed by your work with heavy lifts.

Once you reach the Sinister goal, you probably will be able to deadlift about 2xBW.
Thank you @Marc! Sinister standard is a real long shot for me right now, but who knows, maybe someday :)

I just read Wendler's 5/3/1 program description and it looks very promising, especially in long term. I think that I will do 2-3 cycles with it and decide what to do next.
 

LukeV

More than 300 posts
Interesting when some people talk about options for things that others have no choice about. I've never been able to deadlift more than once per week - certainly when lifting above 80% 1RM for reps. (Rule of 10 was my favourite, also 3x5.) I just don't recover quick enough to do that more frequently
 

pet'

More than 5000 posts
Hello,

Lots of folks report good results with "only 3 * 5" once a week. If we think about it, DDD is 3 lifts a week, 6 days a week. So 18 lifts a week. 3 * 5 do 15 lifts in only one session, so almost as much as DDD. I guess recovery is more or less the same for these volumes, regardless their split on the week.

Kind regards,

Pet'
 

LukeV

More than 300 posts
So 18 lifts a week. 3 * 5 do 15 lifts in only one session, so almost as much as DDD. I guess recovery is more or less the same for these volumes, regardless their split on the week.'
Since turning about 40 the primary factor for me in recovery has been days without lifting, not daily volume. I can manage 5x5 followed by four days rest, much better than I can manage 1x5 for five days straight. And while I have particular joint issues now that lend themselves to rest days, my body's preference for rest days over reductions in daily volume started years earlier
 

pet'

More than 5000 posts
Hello,

Since turning about 40 the primary factor for me in recovery
Like you, I tend to prefer low volume to manage a better recovery. Nonetheless, I am only 27 so maybe this is why I "prefer" splitting my traning with daily dose because I can still recover from it.

There is no doubt my opinion about training schedule will change as I will get older (and wiser !)

Kind regards,

Pet'
 

ericreichelt81

Triple-Digit Post Count
Once a week pulling has long been the standard of western periodization. Why not keep it very very simple. Start with a top set of 10, leaving a bit if room, so maybe a weight you could've done for 12. Each week add 5 lbs and slowly let the weight drop the reps accordingly. After 12-16 weeks test yourself. Repeat ar until happy. It's the most straightforward approach. Don't make it any harder than needed, not yet anyway.
 
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