1RM-Deadlift

[star61]

@powerlifter

If the goal is a 500 lb DL at 220 in a deadlift only meet, I’ll tell you what I would do.

First 500 at 220 is beginner level. There should be no need to “unload”, cycle intensity or anything fancy. You should progress quickly from below this number. Don’t plan the weights specifically for each week, you may well surpass 500.

First you need to select assistance exercises based on strengths/weaknesses of the movement. Where does he fail a lift? Is he strong off the floor and fails 2/3 of the way up?

For 10 weeks a good place to start might be:

Monday: Bench and related assistance. Work fairly hard, but don’t emphasize. Stick to reps mostly around 5 for peak sets.

Tuesday: Squat, again work hard (especially for first 6 weeks), but stick to 5 reps roughly, and don’t peak the lift during this time.

Thurs: miscellaneous

Friday or Saturday: DL and assistance. This is the big day, the focus. Try to get 3-4 guys to meet every week just for this day.

For DL assistance I might include (not all at once):

1. heavy bent rows from floor (replace on floor each rep). 3 rep sets
2. clean pulls, 3 rep sets
3. rack lock outs from 1" below knee, 5 reps
4. weighted chins narrow parallel grip.

You might do 1) and 4) for 3 weeks, followed by 2) and 4) for 2 weeks, followed by 3) and 4) for 2 weeks. This is a total of 7 weeks assistance. Phase it out for last 3 weeks. Work abs etc throughout.

Finally for DL.
After complete warmups and intermediate weights, do 2 tough sets. start with a relatively easy weight for first week. Hit the assistance hard, but add enough each week to the DL that the sets get tough after maybe 3 weeks. Weeks 4-7 really go hard, feed off the extra guys that you have come in. Weeks 8 and 9 drop the reps and only do one set. Also drop assistance work. You will peak for comp.

Example reps
wk 1: 8,8
wk 2: 6,6
wk 3: 6,5
wk 4: 5,5
wk 5: 5,5
wk 6: 5,5
wk 7: 4,3
wk 8: 3
wk 9: 2
wk 10: comp

For beginner lifters the rep scheme is less important than maintaining form and using mental intensity and a precise focussed setup (In other words, for Christ’s sake it’s only 500 lbs, you’re a big guy, lift the fucking thing!!).

I think what powerllifter has for you is fine. My only changes would be to start with a lower rep scheme and include a deload week prior to the meet. I have found that deadlifts over 400lbs. take a toll on everyone, regardless of your level. So…

wk 1: 6,6 @ 6RM
wk 2: 5,5 @ 5RM
wk 3: 5,5 @ 5RM
wk 4: 5,5 @ 5RM
wk 5: 3,3 @ 3RM
wk 6: 3,3 @ 3RM
wk 7: 3,3 @ 3RM
wk 8: 2 @ 2RM
wk 9: 5 x 1 @ 60% of opener, working on form
wk 10: comp

Week 9 lets you do five singles working on your approach, getting set, and executing a clean pull. Working at 60% lets you do this without stressing the CNS, so it acts as a deload. Everyone deloads for meets…there’s a reason for it and I think you should take it easy the week before and focus on form.

Also, You don’t have to wait until competition to make gains in your lifts. If your xRM goes up from week to week, go with the new weight. I.e, if week 5 you squeek by 3,3 at 475, but week 6 you pull your 3,3 with no problem, try 480 x 3 your first set on week 7. If it feels good, do it again. If not, drop back to 475 for the second set of 3.
As for accessory exercises, I would add to Powerlifter’s rack lock out sets, one or two singles (in weeks 4-7 only) from about six inches above the knee with a weight that is 110% - 120% of your opener. These work the last few inches of the lift, working your grip, your finish, and let get you comfortable with a heavy load. Your 1RM won’t feel so ridiculously heavy in competition. You will develop the confidence that if you can just get the bar a few inches above your knees, you can finish the lift.

Finally, I would say that 500lbs. is not a novice lift for a drug-free 18 y.o., it is a respectable lift. You may not win the meet if there are experienced powerlifters there, but you will see many teens that do not go over 500lbs. in that weight class.