PlanStrong/BuiltStrong Tommy Gray Deadlift 001

[Tommygray89]

Ladies an Gents,

Can I please get some feedback on this 2 day a week deadlift program. It has been a while since I have done a PlanStrong plan so I hope I haven't made any glaring errors.
I have done it with percentages and not exact weights.

Deadlift- NL 200 Hari 80
Volume 2-4B (22-35-15-28)
Intensity 4-2b (15-28-22-35)- I had to slightly play around with reps in weeks 2 and 3 to get good Hari for each week.

Monthly TNL 200
>90= 15
80-90= 80
70-80= 105
Hari 80.1

Week 1 TNL 44
>90=0
80-90 =12
70-80= 32
Hari = 77.7

Week 2 TNL 70
>90=5
80-90 =25
70-80= 40
Hari =79.6

Week 3 TNL 30
>90=5
80-90 =15
70-80= 10
Hari = 82.5

Week 4 TNL 56
>90=5
80-90 =28
70-80= 23
Hari =81.3

Session by session break down will be

Week 1A
85% x5
75%x13

Week 1b
85% x7
75%x19


Week 2A
90% x 3
85% x15
75%x10

Week 2B
90% x 2
85% x 10
75%x 10

After a break
75%x20

Week 3A
90% x 3
85% x 5
75%x4


Week 3b
90% x 2
85% x10
75%x6

Week 4a
90% x 3
85% x16
75%x3

Week 4b
90% x 2
85% x12
75%x20

 

[Steve Freides]

Great to see someone else posting here.

-S-

 

[Steve Freides]

@Tommygray89

This is your Prep 4-week cycle, yes? If the numbers add up, what's not to like? Might be nice to see it as some actual weights because that can change the HARI/ARI.

70 DL's in two days in week 2 seems like a lot.

75% x 20 total for the second session of the day also seems like a lot. That's the kind of thing where I'd at least think about going with two different weights that average out to 75%. Let's say 1RM is 400 lbs and 300 lbs. is therefore 75% - alternate 285 x 5 and 315 x 4 - that gets you 74% average. Maybe you were going to do this - again, without some actual weights and reps and sets, it's hard to see what it'll be like to actually do.

Another option, albeit only in the DL, is to play with grips. Today, I did most of a DL session with the same weight, but I used both alternating grips, going back and forth between them.

Folks who may be reading along, please don't be shy about offering your comments and asking questions - we all learn from our mistakes and we all learn from each other.

-S-

 

[jefree]

@Steve Freides @Tommygray89

PS70 guidelines do call for a lot of lifts at a relatively high intensity for deadlifts. I would definitely recommend being conservative with the HARI and total NLs per session when it comes to planning deadlift programs with PS70. PS50 makes managing intensity for deadlifts much easier, even though it is a little more complicated. My PS50 plan only calls for around 3-7 lifts a week in the 80-90 percent zone and only one lift at above 90 percent for the whole four week prep cycle. So far, it seems fairly manageable, and it definitely lets me get in more practice than I would with a more traditional, linear cycle.

-J

 

[Steve Freides]

PS70 guidelines do call for a lot of lifts at a relatively high intensity for deadlifts.

I have not responded well to this over the last 10 years. My last good meet lift was preceded by nothing heavier than 88% of 1RM in training, which worked out to be 85% of the new best at the meet.

-S-

 

[jefree]

@Steve Freides

I seem to have a similar response. I wrapped up this cycle doing 1 rep at 95 per cent of my old 1RM, and it felt really strong. I easily felt like I had three of four more good reps in the tank. I'll test for a sort of max sometime in the fall, but, as things stand now, it looks like the four weeks of PS50 prep cycle with NL=200 at a an ARI just under 69 percent really did some good. Most of the volume was done at fairly modest weights and built up through frequency. Below are the rules of thumb I followed outside of the manual guidelines.

1. Spend only one day a week going over 80 percent.
2. Use my 50-60 and 60-70 range lifts for speed sets of 2-3 reps. I dead stop with brief reset and rebrace between each rep, so these sets really end up looking like a few explosive singles with little rest. This makes sense for me because I like to deadlift explosively. More deliberate deadlifters could look at using those lifts to do slow repetition sets of 2-3 reps to really dial in form or just go with more orthodox higher repetition sets.
3. As much as possible, avoid going over 30 lifts per session.

 

[Hector G]

Ladies an Gents,

Can I please get some feedback on this 2 day a week deadlift program. It has been a while since I have done a PlanStrong plan so I hope I haven't made any glaring errors.
I have done it with percentages and not exact weights.

Deadlift- NL 200 Hari 80
Volume 2-4B (22-35-15-28)
Intensity 4-2b (15-28-22-35)- I had to slightly play around with reps in weeks 2 and 3 to get good Hari for each week.

Monthly TNL 200
>90= 15
80-90= 80
70-80= 105
Hari 80.1

Week 1 TNL 44
>90=0
80-90 =12
70-80= 32
Hari = 77.7

Week 2 TNL 70
>90=5
80-90 =25
70-80= 40
Hari =79.6

Week 3 TNL 30
>90=5
80-90 =15
70-80= 10
Hari = 82.5

Week 4 TNL 56
>90=5
80-90 =28
70-80= 23
Hari =81.3

Session by session break down will be

Week 1A
85% x5
75%x13

Week 1b
85% x7
75%x19


Week 2A
90% x 3
85% x15
75%x10

Week 2B
90% x 2
85% x 10
75%x 10

After a break
75%x20

Week 3A
90% x 3
85% x 5
75%x4


Week 3b
90% x 2
85% x10
75%x6

Week 4a
90% x 3
85% x16
75%x3

Week 4b
90% x 2
85% x12
75%x20

15 NL with > 90% seems a little high for a prep cycle... how are you responding to this?

Also, Does you schedule not allow for 3 training days in a week?