adam.stozek
Level 2 Valued Member
Hi everybody,
I would like to ask you for specific deadlift strength training.
I am 23 male, 173 cm, about 77 kg. I participated in martial arts for 4-5 years, then turned to bodywheight training.
My core training is gymnastics, but I incorporate barbell and kettlebells as well. In recent years I decided to try some lifting and focus on strength conditioning. I started of course with Pavel's PTTP program, later change in favor of 3x3 etc. but I remain faithfull for his teaching. Up until now I've finished 3 cycles including Deadlift and Bench Press with final results 140 kg and 112,5 kg. Not that much, but I appriciate leveling up with some bodybuilders at my gym in all in all - 9 months.
The reason I didn't stick to PTTP program is I tend to overtrain one annoying muscle in my right buttock. Two days of DF in row and I'm done (and it has nothing to do with wheight. I mean 2x5 with let say 75% 1MR can do this to me. I have no idea why it happans though.). That was my big problem, because right after one month since I had begun training I started to have this issue and spend 2 months of my first DL cycle griting my teeth, taking breaks from gym and consulting with physiotherapists. When times come for second cycle I immiedietaly overtrained myself and then I reduce 4 sessions per week to 3 sessions and the problem has been solved. I put on much bigger wheight then before, did more sets, but this pain (fortunately) occured never more. In last cycle I moved to schedule from Beyond Bodybuilding and did heavy 4x2 reps and then 4x3 lighter three times a week.
It looks like happy ending, but still I had one more issue. In one 3-month cycle, I improved Bench Press 12,5kg and Deadlift only 10kg. This disproportion disturb me a little. It just seems deadlift isn't my thing.
Okey, that was long introduction. I would like to ask you for deadlift strength training. I want to do deadlift and get stronger.
I wondered if 3x3 or 5x5 (3 times per week) are good programs for DL. I read in few places that training deadlift more then 5 sets of 5 PER WEEK is too much. In one program (Stronglift I believe) there is ONLY ONE Deadlift set (1x5) PER WEEK - which looks suspisiously low frequency for me. It was stated so many times that training more will sabotage my resuts, that I actually started to believe that. If 3 sessions are better then 4, why 2 wouldn't be better then 3?
What's more I didn't find any serious DL exclusive programs I mean they are always composed with squats within. But usually there is so much squats, that DL are done hardly ever. As mentioned, stronglifts program has 3 times a week 5x5 squat session and only one time 1x5 deadlift. I got very confused with this. I did multiple times 5x5 and felt good. If you can explain it, I would be grateful.
Don't understand me wrong - I have nothing against squats. Actually, I started doing them lately. I feel stronger I squat movements - I can do pistols 3x3 with 32 kg. And because I'm finishing squat cycle, I'm not sure if doing them together with deadlifts in next cycle, for next 3 months is bright idea. If deadlifting and squating can be mixed in plan for beggining lifter then I would appriciete all advices.
Thank you for all your awnsers
Adam
I would like to ask you for specific deadlift strength training.
I am 23 male, 173 cm, about 77 kg. I participated in martial arts for 4-5 years, then turned to bodywheight training.
My core training is gymnastics, but I incorporate barbell and kettlebells as well. In recent years I decided to try some lifting and focus on strength conditioning. I started of course with Pavel's PTTP program, later change in favor of 3x3 etc. but I remain faithfull for his teaching. Up until now I've finished 3 cycles including Deadlift and Bench Press with final results 140 kg and 112,5 kg. Not that much, but I appriciate leveling up with some bodybuilders at my gym in all in all - 9 months.
The reason I didn't stick to PTTP program is I tend to overtrain one annoying muscle in my right buttock. Two days of DF in row and I'm done (and it has nothing to do with wheight. I mean 2x5 with let say 75% 1MR can do this to me. I have no idea why it happans though.). That was my big problem, because right after one month since I had begun training I started to have this issue and spend 2 months of my first DL cycle griting my teeth, taking breaks from gym and consulting with physiotherapists. When times come for second cycle I immiedietaly overtrained myself and then I reduce 4 sessions per week to 3 sessions and the problem has been solved. I put on much bigger wheight then before, did more sets, but this pain (fortunately) occured never more. In last cycle I moved to schedule from Beyond Bodybuilding and did heavy 4x2 reps and then 4x3 lighter three times a week.
It looks like happy ending, but still I had one more issue. In one 3-month cycle, I improved Bench Press 12,5kg and Deadlift only 10kg. This disproportion disturb me a little. It just seems deadlift isn't my thing.
Okey, that was long introduction. I would like to ask you for deadlift strength training. I want to do deadlift and get stronger.
I wondered if 3x3 or 5x5 (3 times per week) are good programs for DL. I read in few places that training deadlift more then 5 sets of 5 PER WEEK is too much. In one program (Stronglift I believe) there is ONLY ONE Deadlift set (1x5) PER WEEK - which looks suspisiously low frequency for me. It was stated so many times that training more will sabotage my resuts, that I actually started to believe that. If 3 sessions are better then 4, why 2 wouldn't be better then 3?
What's more I didn't find any serious DL exclusive programs I mean they are always composed with squats within. But usually there is so much squats, that DL are done hardly ever. As mentioned, stronglifts program has 3 times a week 5x5 squat session and only one time 1x5 deadlift. I got very confused with this. I did multiple times 5x5 and felt good. If you can explain it, I would be grateful.
Don't understand me wrong - I have nothing against squats. Actually, I started doing them lately. I feel stronger I squat movements - I can do pistols 3x3 with 32 kg. And because I'm finishing squat cycle, I'm not sure if doing them together with deadlifts in next cycle, for next 3 months is bright idea. If deadlifting and squating can be mixed in plan for beggining lifter then I would appriciete all advices.
Thank you for all your awnsers
Adam