Recommend me deadlift program to incorporate into my routine and increase my max
- I can do deadlifts 1-2 times a week (on legs and back day if necessary)
- I am doing a bodybuilding split, would like only reps and sets recommendation for increasing deadlift, not entire weekly program for deadlifts
- My 1 rep max is 140kg clean, 150kg catback
>height 1.85m weight 90kg
Ty in advance kind anons
>150kg catback
homie what the frick stop
Did it only once, not doing it again, but I know Im capable
Catback? QRD?
When a cat is scared it raises and rounds its back. OP was maxing with a rounded back and using his spine to hold the weight.
Thanks and also that's gonna be a big yikes from me, bro. My best strength is when my back is straight. Why even attempt to lift rounded?
Because a lot of people have poor technique. They see top elites having upper back rounding (which is completely fine) and then think that it's also acceptable for them to round their lower back on meaningless max attempts. It's stronger for them because they set up like garbage and never even reach proper tightness at the bottom in the first place. Your lift should fail long before you reach that cat back position if you utilize good technique.
But alas, most people can't deadlift and just try to imitate others without understanding how the lift works on a technical level. Then they injure themselves. Then they come here preaching about the dangers of deadlifts.
Post body. 185cm 90kg are my goal stats.
Wont post it, too much homos on this board
Im builtfat, it shouldnt be your goal if you want to be lean, unless you are roidtroony or geneticfreak
Aight, keep your secrets
EAT or do some PEDs. Simple.
I went from 60kg to 200kg in a year just deadlifting once a week on simple strength programs. Just lift, homie. You're not in a position where you need special programming just yet. At worst you could cycle rep ranges and maybe do some more volume with lighter weight on the second day.
I dont need speciap programming, I need any programming
What did you do? Linear progression 5x5, 3x5?
You can't do that many deadlifts. Do 1x5. Program weighted chins too. If you want more volume do another set or two with lighter weight on the later day, but it's not needed.
And to add, if 1x5 progres stalls drop to 1x3. Then to 1x2. Potentially singles after that. Then go back to 1x5.
But if you're doing actual cat back deadlifts your form is probably trash too and I bet you can get the most gains by improving that. Post a video.
I dont do catback deads, the point was everyone can add a few pounds on max and degrade form
Lots of programs ask for 1rpm, and I dont know which to use
Isnt 1x5 once a week too liyttle? How do you warm up?
No, deadlifts are taxing. Doing 3 heavy sets of 5 every week just doesn't work after a certain point. If you really want you can do the extra lighter (at like 70%) sets later in the week for more volume or technique practice, but only if it doesn't interfere with recovery. It's probably no problem for now though.
>1rm
A lift where your form breaks down that much does not count. Muscle utilization will be different as well. Still, you'd probably be better off getting your form checked, because a lot of people deadlift with shitty form and get stuck around that weight just like you. It shouldn't be a place where you plateau already. Literally just deadlift correctly and recover properly and it should go up.
Ty anons
Canditos intermediate program, it's free look it.up
Best way to build your deadlift is by doing stiff-legged deadlifts (5-10 reps) and high bar squats (5-10 reps).