What's Your DL Frequency?

[Jon Brody]

Basic Q but I sifted through a few pages and couldn't find a direct answer. Right now I have it were I finish a SS-like strength session to start the week with 1x5 DL. Is 1x/week alright even with just one set of 5 at the end of a session? How many X/week and with what rep/set schemes do you guys DL?

My legs should get taxed in various ways throughout the rest of the week from met-cons, and one other strength session towards the end (1leg squats, squat jumps, e.g.). I'm wondering if there is sense in prioritizing another 1x5 ME-like effort the; or, if that's overkill, throw in like RDLs?

I'm looking forward to DLing more than any other lift, so I like doing it but don't want to do it at the expense of actually doing it!

[Jon Brody]

BTW, by 1x5/week being "alright" I mean with regard to making solid forward progress in strength gains vs. like maintenance, or conditioning....

[Garrett Smith]

I DL one time a week, that's all I can handle with my OL training as well.

[Kevin Perry]

I try to Dead at least 1x a week.. although I try to do pulling movements up to 3 times a week when able.

[Chris Forbis]

Once a week, one heavy set of 5. I do a lighter workout of RDL one other day, 3 sets of 5.

[Dave Van Skike]

right now it's form the floor once a week and something like stiff legs dl or Snatch grip or RDL's for higher reps on another day.

have had good luck in the past alternating pulls from the floor with rows and RDL's once a week.

[Jacob Rowell]

2x/week at the moment. Once ME from 18", once speed work, more often than not from a 2-3" deficit. The pull from 18" is SM contest prep, the speed work is hopefully to get my pull from the floor up soon.

I was doing 3x3, once a week, just trying to increase each week, but wasn't making progress any more that way.

I've managed at this point to pull 565 from 18", but my best from the floor is 475. Considering I'm a fairly tall guy, and 18" is well below the knee, something is amiss here.....

[John Seiler]

I only do one Max effort deadlift session every four weeks. I format my deadlift cycle to go with my Squat cycles.

Week 1: Dynamic effort Deads
Week 2: Heavy RDL's
Week 3: Max effort Dead up to a single
Week 4: Dynamic effort RDL's

[Dave Van Skike]

Originally Posted by John Seiler

I only do one Max effort deadlift session every four weeks. I format my deadlift cycle to go with my Squat cycles.

Week 1: Dynamic effort Deads
Week 2: Heavy RDL's
Week 3: Max effort Dead up to a single
Week 4: Dynamic effort RDL's

what's a dynamic effort rdl look like?

[Arden Cogar Jr.]

my current program has me "knee bending, bar pressing, and bar lifting" every other day.


Here's the "bar lifting"
Day One - Snatch grip pulls
Day Two - Clean Pulls
Day Three - Deadlifts (alternating sumo and conventional every other week); sometimes rack pulls from varying heights afterwards.

On those same days I'm "knee bending"
Day One - OHS
Day Two - Front Squats
Day Three - Back Squats.

On those same days I'm bar pressing
Day One - snatch grip push press
Day two - push press
Day Three - jerks (with squat clean matrixes)

Dynamic lifts on those days:
Day one - power snatch
Day two - power clean
Day three - snatch matrix, clean matrix (followed by jerk)

Dynamic movement first, pushing movement second, knee bending movement third, bar lifting movement fourth. Then I play with various stuff.

Note, the percentages are waved and never exceed 85%. The rep schemes are higher during my off season and much lower during my season.

Hope that helps a bit? don't know if it does as i've been training for a long time and I have a pretty good strength base.

All the best,
Arden