11 weeks out, day 1 deadlifts

The other week Matt Gary of Supreme Sports Performance & Training posted in his facebook group a chart of his 2013 training sessions.  The chart showed the number of sessions per month for the squat, bench press, and deadlift.  After seeing his training frequency and consistency, I decided to make my own chart.

2013 TRAINING DISTRIBUTION
(Number of training sessions/lift/month)
MONTHSQUATBENCH PRESSDEADLIFTTOTAL SESSIONS
January109413
February129313
March89413
April811311
May3414
June5526meet
July6739
August4849
September4515
October5757
November6739meet
December911513
Totals:809238112
Avg/Month:6.77.73.29.3
Percentage:71.4%82.1%33.9%


Aside from the obvious lack of overall training frequency (for a number of reasons) it's pretty clear that there is room to increase the number of deadlift sessions per month.  I purposely emphasized the squat and bench press last year but it's time to devote more time to the deadlift.  One of the changes I've made is to assign deadlifts to its own day while adding in deadlift assistance on a squat day.  This more than doubles my previous year's frequency and provided I manage the loading properly, it should result in some deadlift PR's by the end of the year.

Deficit deadlifts felt pretty good today.  Hitting them while fresh rather than after squatting allowed me to actually get some good work done rather than just trying to get through it.  Since the worst part of my deadlift has been the start, I worked up to 8 singles on less than 2" rest.

For deadlift assistance I did some leg pressing.  I really don't like leg pressing but they do trash my quads pretty good.

Deficit deadlifts, 2" deficit:  315x3, 405x3, 455x3, add belt, 505x1x8 sets

Leg Press:  450x10, 540x10, 590x10, 590x10

Chins:  6, 4, 4, 4

Dumbbell hammer curls:  45x8, 45x6, 45x5


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