What double progression scheme do you guys typically use for deadlift? The main problem being that regular schemes like 4x6-8 or 5x5 may be too much volume for the body to reasonably handle on a deadlift.
1x5
that's it.
i hit a 500 pound DL doing that on SS progression
high rep/high set deadlifts fuck up the rest of my routine, beta genetics cant recover from them
>>40165895
You can handle a ton of deadlift volume provided you're willing to work up to it and not try to max out. The whole 'one set only' thing doesn't really apply outside of SS.
DL 1x5. Do warmup sets before and lighter RDLs after.
>>40165895
I do the 5/3/1 program. Was doing 1x5 but it got really hard to move up 10 pounds eventually.
>>40165895
on day 1 i do 8x3 @ 75%, then 6x3 @ 80%, then 4x3 @ 85%, then 4x3 @ 65% (over the course of 4 weeks)
on day 2 i do 2x6, 3x6, then 5x5 opposite stance DL followed by 5x5, 4x3, then 3x2 rack pulls at 85, 90, and 95% of 1rm respectively (also over the course of 4 weeks)
>>40165961
oh yeah and on day 2 on week 4 i try and hit a non-grindy 1rm