Here is the deadlift plan starting with what I wrote so far which will be Tuesday's workout:
Next session work up to a relative max OR work up to at least 460 to 475. So the relative max is optional if you want to take a break from the real heavy stuff then go ahead and do so.
Then, I want you to do speed work, using doubles, with a percentage of 475. Let's use 505 as your supposed 1RM…so do speed doubles with about 375 to 380. The purpose is not really speed work the purpose is technique work. Get those shoulders squared back and really try to do some perfect lifts. But of course do them fast cuz w'ed never do them slow.
So, to recap:
Work up to a relative max OR to 465 to 475, then
375 to 380 x 2 x 8 to 10 sets (working on technique but fast)
Okay, so like I said I would like you to do some clusters but not just at random. The reason I want you to do this "speed work" is because as you work heavier and heavier I am seeing your upper back go more and more round.
Right now it is fine but if we do not take some time to work lighter so that you can concentrate on really keeping the upper back at tight as possible you will continue to compensate with it until it start to travel down the chain to the lower back. Now, a lot of the percentage based routines that very advanced lifters do..this is the kind of things that help them…that is, all the lighter work working back up helps keep them from spiraling into injurious territory. Only they do it wrong.
So the speed work is really just a way of working back up with lighter weights with very good tecnique but at the same time working on doing it as fast as possible. However, if pulling very fast means you can't keep the back as tight then slow down.
We've gone ahead and decided that 105 will be your "max". After this first session with the 375 to 380 x 2 x 8 to 10 sets I want you to work up with percentages adding 5 percent each time. We are starting quite heavy with ~75%. So next time do around 400/80%. And then 430/85% then 455/90& then 480/95%. Obviously you will be slowing down a lot as you go up.
So you will be working up to a quite heavy 480 x 6-8 x 2 then you will be taking that and increasing the rest periods and trying for 3 reps if not more and THEN you will be taking that and doing cluster sets with it. On the first session, like I told you, I want you to warm up to a relative max if you want to OR go to 465 to 470. After that you do not need to worry about a relative max at all but it may help to warm up to a slightly heavier single or double than you plan on working with…because that may help you get more speed with the lighter weights.
Okay so here is the plan written out starting with Tuesday (next session)
1. 375 to 380 x 2 x 8 to 10 sets (working on technique but fast) 2 minutes or so rest periods
2. 400 x 2 x 8 to 10
3. 430 x 2 x 6 to 8
4. 455 x 2 x 6 to 8
5. 480 x 2 x 6
2. 400 x 2 x 8 to 10
3. 430 x 2 x 6 to 8
4. 455 x 2 x 6 to 8
5. 480 x 2 x 6
This ends the "speed work" ..then
6. 480 x 3-4 x 2 to 3 sets (using 5 minute rest period or longer as needed but cap it off at around 6.5 minutes)
Then after than after that you will be taking the 480 sets of 3 and 4 and do clusters with them..resting 15 to 20 seconds in between reps hoping to turn the 3 or 4 reps into 5 or 6 reps. So
7. 480 x 5-6 x 2 where the 5-6 'sets' are actually 5 to 5 clustered singles with 15 to 20 seconds rest between them
8. Let's see what happens in session 7 before we decide on this.
So this gets you the next 8 weeks.
