Deadlift PR, 570lbs

In July of 2016 I committed to a goal of establishing a new deadlift PR. I had a great system and structure to follow and a coach I knew whom would support and guide me.

My plan was simple

1)Deadlift once a week based off percentages from prior 1 rep max.

Note for the initial phase I only had an old PR from 2010, not exactly reliable. However I knew I could pull 505 & figured this would serve to guide me to build a base, test and set the parameters percentage wise.

All deadlifts were to be done in singles, aka 1 rep only sets.

Structure looked like this

Week 1: 70% for 15 singles, 1 every 30 seconds

Week 2: 75% for 12 singles, 1 every 30 seconds

Week 3: 80% for 10 singles, 1 every 30 seconds

Week 4: 85% for 8 singles, 1 every 1.5 minutes

Week 5: 90% for 6 singles, 1 every 2-3 minutes

Week 6: peak week, 101% and new PR and basis for next wave %

This is a program inspired from Westside Barbell and taught to me by my coach/friend Mark Reifkind. I had done it before and it works for me. It allowed a straightforward approach and a way to control factors such as volume, intensity and load. Of course I had flexibility to adjust as needed.

The last cycle Coach Rif suggested a change, adding in a heavier week at 95% for 3 singles followed by a back off week at 80% then peak week. Due to some scheduling I asked to use back the day and therefore split the 85% into 2 weeks doing an 82.5 & 86.5%. I must say this felt like a great modification even if not in original plan.

The 80 & 85% weeks are most difficult in terms of combined load, volume and intensity. Those can be seen as nuts and bolts weeks but truly it is subjective.

Programs like these demand a lot. One must be consistent week in and week out. One must recover as well and pay attention. As a natural and raw deadlift athlete these loads add up. You will get stronger but you should be smart and conservative in your estimates when starting. Build a strong base and then progress using the %. Adjust reps and rest if need be but only if you feel at an uncomfortable risk. But keep in mind getting strong and lifting heavy always has a level of uncomfortable risk.

The new PR is an awesome feeling. Completing a goal and doing the work to get there is quite rewarding. The discipline that it takes to complete such a goal is one of the great lessons learned during this process. Week in and week out doing what is prescribed and  knowing in advance what lay ahead can seem daunting. But I never was scared, never deterred, never worried about whether I could or could not. I knew if I followed the program, listened to my body and made adjustements as need be (which Rif made a major adjustement in mid cycle) that I could accomplish my task. This was not a ego based or false based confidence but a deep understanding of self related to mindset, physical ability and right amount of desire.

Now days as a “Masters Athlete” i find myself more focused than ever. I chose to continue to learn and grow as a beginner. I chose a blend of things that I feel I am deficient in and things I was to excel at. I have goals and I have many yet that lie ahead which I am training at this time. I keep moving towards a level of understanding and if I am lucky some day mastery.

This is not just personal, its professional. I am committed to both excellence in personal and professional and they certainly intertwine and compliment on another. More than ever I want to be a better teacher and coach and feel that leading by example is key. Allowing my actions to speak and support my words. I hope this program does just that. This goes well beyond a Deadlift PR but it sure does feel good! Celebrate your successes! Accomplishing goals big goals is something that does not happen often, thats why they are truly an accomplishment.

A graphical representation. Linear progressions. Seems so simple and in many cases it is. Don’t let people fool you, linear progressions work.

img_0188

Here is a week by week layout

Weight

Reps (all single reps)

70%

315.00

12

75%

365.00

10

80%

405.00

8

90%

455.00

6

Peak

505.00

2

70%

335.00

15

77%

385.00

12

85%

425.00

10

95%

485.00

6

Peak

515.00

2

70%

355.00

15

75%

385.00

12

80%

415.00

10

85%

440.00

8

90%

465.00

6

Peak

535.00

1

70%

375.00

15

75%

405.00

12

80%

430.00

10

85%

455.00

8

90%

485.00

6

Peak

550.00

1

70%

385.00

15

75%

415.00

12

80%

440.00

10

82.5

455.00

8

86.5%

475.00

6

90%

495.00

4

95%

520.00

4

80%

440.00

10

Peak

570.00

1