TacticalBarbell.com

Hey, guys. Quick question for you. Because I know that DLs can be taxing on your CNS, I have never done more than 3 sets on any TB template. However, my DL is my weakest lift (in terms of where I think I should be, not in terms of overall weight). My squat and my DL numbers are very similar (around 2x bodyweight). The times that I have run Op I/A and Fighter, I have used 5 sets for most exercises except for DL, and I have had good results. So to that end, today (starting a new block) I did 5 sets of DL at 75%. I feel fine now, but I'm wondering if this will be too much tomorrow or as the weights go up. (FYI, I did not do SQs today. I had good luck on Fighter doing SQs 2x/wek so I have decided on this Op I/A run to SQ 2x/wk and DL 1x/wk according to one of the DL options on tb.com.)

So....with the flexibility in volume on Op I/A how many sets of DLs do YOU do? Am I asking for trouble doing a couple of extra sets on DLs? My guess is that the answer is, "It depends," and "It's individual," but I'd like what you do for thought. Thanks.

mikhou

When the weights get close to 1RM, I find that 1 work set of DL (but getting there with lots warm-up sets in relatively small increments) is about all I can handle.

I've posted this before, but I never go over 3 reps regardless of load. So far it's been doing wonders for me, I don't get hammered in recovery hell anymore after deadlift day. It allows me to do multiple sets and get away with it, as long as I keep my RIs long (3 minutes minimum). Last week I did 6 sets of 3 with 75% and I had no issues doing hill sprints the day after.

I do 1 deadlift session every week, minimum of 3 sets. Sometimes I'll do more than one DL session/week if for whatever reason I can't do weighted pull-ups or am using a different gym.

Since making the switch to I/A I deadlift every other session, but there's no set number. I usually just go by how I "feel" and what I have in store the day after. If I have Apex lined up, I'll do one set or skip it and do weighted pull-ups instead. When I'm in the 70-80% range I average around 3 sets/workout. In the 85%+ I usually end up just doing the one work set.

70-75% weeks 3-5 work sets, anything over that these days is 1 work set per week.

But on RARE occasion, on the last day of my training cycle before a rest week I'll kill it and do as many heavy doubles or triples as I can. Really depends on what my rest week looks like, situation at work and every thing else.

TangoZero wrote:I've posted this before, but I never go over 3 reps regardless of load. So far it's been doing wonders for me, I don't get hammered in recovery hell anymore after deadlift day. It allows me to do multiple sets and get away with it, as long as I keep my RIs long (3 minutes minimum). Last week I did 6 sets of 3 with 75% and I had no issues doing hill sprints the day after.

I do 1 deadlift session every week, minimum of 3 sets. Sometimes I'll do more than one DL session/week if for whatever reason I can't do weighted pull-ups or am using a different gym.

t0, thanks for your input. After reading your post, doing some more research on programming (both overall and the deadlift specifically), and learning more about Prelipin's table, I have decided to run DL on Op I/A like this: 75% week - 6x3 (sets x reps), 80% week - 6x3, and 90% week - 5x2. I've also decided that I'm not very good at self-regulation in the moment, so I am setting up some standards or even maximums that I will use with Op I/A in general. It's more than standard Op, but it sets limits so that I don't overdo it. It'll be as follows: 75% week - 4x5, 80% - 5x4, 85% - 5x3, 90% - 5x2. These are just minor tweaks, but I think that they'll help me to work hard without overdoing it. Thanks again for your input.

BTW, I used 6x3 for DL today, and it worked beautifully. I felt very "in control."

mikhou