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SLDL as deadlift "volume" using the Texas method as a template

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  • Jordan Feigenbaum
    replied
    Originally posted by ComradeX View Post
    Hmm... just using the TM as an example of s template that works for many people that finish their LP (or at least that's what I read and Coach Rip says...) .
    You're a novice who is underweight at 120lbs and 5'4. If this is not accurately reflective of your current stats, then what is your weight, height, and current deadlift? I'm afraid this does not concern you at this time and you should concentrate your efforts on training and eating.

    I would not recommend training your deadlift as you have described.

    Leave a comment:


  • ComradeX
    replied
    Hmm... just using the TM as an example of s template that works for many people that finish their LP (or at least that's what I read and Coach Rip says...) .

    I'll try and rephrase my question.

    In a more general sense, what would be a good "next step" for someone who "milked" their novice deadlift gains and stalled on 1 x 5 \ once per week?

    In a bit of a more specific manner, would it make more sense to add a "deadlift volume" day, maybe some "speed work" \ accumulation work" with 5-8 sets of 3 (using maybe 75%-85% of the 1 x 5 \ 5RM weight), on Monday if you do the 1 x 5 top 5RM set on Friday?
    Would it be better to add 1-2 variations instead, like SLDL and RDL, maybe 2-5 sets of 3-5 for the SLDL and 2-3 sets of 6-8 for the RDL?

    Leave a comment:


  • Jordan Feigenbaum
    replied
    I think the TM when not modified does not have enough deadlift volume. It probably also needs more frequency, e.g. 2x/wk at manageable intensities. I don't think SLDL uniquely helps the DL and I think your proposal is an excessive increase in volume for either DL or SLDL (and far too much if also including RDL).

    Basically, you're trying to increase the volume enough to maximize progress but not overdo it. I would start with a back off set on your DL day and 2-3 sets of SLDL on another day if you're married to the TM. This begs the question however, why are you asking me about TM when I have written much to suggest it is suboptimal?

    Leave a comment:


  • SLDL as deadlift "volume" using the Texas method as a template

    Hi folks.

    I was wondering about something.
    Due to the high stress they impose, Deadlifts are perscribed mostly for 1 set of 5 after a "ramp up" of 4 lighter sets.

    The Texas method and other systems that operate with a "volume day" and an "intensity day" just have the deadlift once a week, and that's it.
    Many would say it is not enough volume, which kind of makes sense to me.

    Also, many good sources suggest that this is the time to add a few good variations here and there.

    So, would it be a good idea to have a "volume day" meant to drive your deadlift numbers up, using lower weights?

    Using the Texas method as our template, one can see, for example, that you have 5x5 for squats with ~90% of the 5RM for that week, to be performed on "intensity day".

    So, can one do the 1 x 5 deadlift set on the "intensity day", and maybe do 7x3 for deadlifts, maybe with 75%-85% of 5RM as a "volume day" earlier in the week?
    Maybe 5x5 with SLDL using 75%-85% of 5RM?
    Maybe even doing some RDLs for sets of 8 with lighter weights on the "light day"?

    All of this, of course, at the stage when you can no longer keep adding 5lbs \ week to your deadlift and do 5 reps on a weekly basis.

    Thanks,
    Mikhail.
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