Use DDD but play with the volume. You could just do 3 singles per day, as part of your warmup.Maybe the daily dose deadlift is something for you!
Back when I was retired (early), I picked up a much more comprehensive training regime because I simply had all day to train. I would spend all day on the Rite of Passage in-between bouts of yard work with plenty of mobility to go with. I don't see the point in doing less if your lifestyle is conducive to doing more. In my opinion, stress is cumulative and everything factors in.....this includes, finances, psychological stress, career stress and emotional stress.I've often wondered about running things alongside S&S - For example being retired I don't have a demanding day job, and am convinced that in the past people my age worked far harder than a single S&S session every day.
I ask myself what is the difference between S&S plus a few deadlifts or other exercises and S&S plus a hard day of physical labour.
10x10 anywhere from 4 to 7 days a week. Because I'm rehabbing I'm currently moving from 12 to 16 kg on TGU and 16kg to 20kg on 1HS (for some reason my upper thoracics get tweaked by 2 hand swings so I'm laying off until I get more stability) In other words, on TGU I'm at the higher weight on sets 3, 4, 5 and 6 and same with 1 hand swings.In order to advise in other than a theoretical way, it would help to know more about your S&S practice - current frequency, weight being used, structure of your sessions if something other than 10 reps x 10 sets - all that plus what else you're doing besides S&S.
-S-
I’d stick with Simple as your goal and do some deadlifts once a week. Your bar weighs 45 lb so you’re doing 135. From time to time, add a little weight.10x10 anywhere from 4 to 7 days a week. Because I'm rehabbing I'm currently moving from 12 to 16 kg on TGU and 16kg to 20kg on 1HS (for some reason my upper thoracics get tweaked by 2 hand swings so I'm laying off until I get more stability) In other words, on TGU I'm at the higher weight on sets 3, 4, 5 and 6 and same with 1 hand swings.
This looks fantastic! Thanks Steve. I'm at an age where I now have to look at 70 and 80 years of age as the long term goals so it makes a lot easier to do once a week deads than 5 day a week deads when I think about those numbers.Here’s a nice, slow progression you could use for weekly deadlifts. I do something like this in my own training.
Work up to 135 x 5. The next week do
135 x 5
145x 1
And each subsequent week, add another rep to your 145 until you reach
135 x 5
145 x 4
Then add 155 x 1 the following week and work up to
135 x 5
145 x 4
155 x 3
Then add 165 x 1 the following week, then
135 x 5
145 x 4
155 x 3
165 x 2
And the following week add 175 x 1 and your cycle is done. Start the next cycle with 145 x 5 and follow the same logic, ending with 185 x 1. When it gets to be too difficult, come back and we’ll talk about what’s next. Going from 145 x 1 to the end will take you about 10 weeks.
-S-
Thanks for the kind words.This looks fantastic! Thanks Steve. I'm at an age where I now have to look at 70 and 80 years of age as the long term goals so it makes a lot easier to do once a week deads than 5 day a week deads when I think about those numbers.
I have no answers for either.Two things I forgot to ask:
See Deadlift: To Stop or To Go | StrongFirst and see Power To The People!(1) Do you avoid the eccentric phase (I love the eccentric phase, but I'm weird).
See Enter The Kettlebell where there's a full page about this.(2) What do you look at for minimum and maximum rest times between reps or sets?
Gotcha. Thank you again, sir!I have no answers for either.
See Deadlift: To Stop or To Go | StrongFirst and see Power To The People!
See Enter The Kettlebell where there's a full page about this.
Choose these variables to suit your needs/goals. If you don't have a preference, then practice them all over time.
-S-
If you want an additional hypertrophy focus sure.(1) Do you avoid the eccentric phase (I love the eccentric phase, but I'm weird).
Are you recovered before you start the next set? Personally not a fan of specific rest periods for strength training in general. Just take as much time as you need. If you have to warm up before the next set, it was too long. If you are struggling to hit your reps, it was too short.2) What do you look at for minimum and maximum rest times between reps or sets?
You could play around with both. The majority of the time, I lower the weight controlled. I don’t like to just let it drop as it can make you lose your tension. But just pay attention to how you feel. If you feel like tension is lost, then do a complete reset. I personally like to get as much development from the deadlift as possible so I lower it back down controlled, touch the floor and push the floor away to stand back up. I think the eccentric is nice too.(1) Do you avoid the eccentric phase (I love the eccentric phase, but I'm weird
Yes I agree. It’s definitely not the way for everyone. I do like it for the muscle building effect and really honing keeping tension and the groove like you mentioned.@Luis T. Gonzalez, what you're demonstrating there is a lot of time under tension, which is good for hypertrophy, but that isn't everyone's goal. It's also very good for honing your groove - whenever I've done those, I've found the 2nd and later reps had better form than my first rep, and that was/is a big lesson for me.
-S-
I will say in defense of Steve that the only time I did serious deadlifts prior to finding Daily Dose Deadlifts where I emphasized the negative my legs, butt and torso blew up so fast I immediately put a halt to it lest I blow out of my work suits.@Luis T. Gonzalez, what you're demonstrating there is a lot of time under tension, which is good for hypertrophy, but that isn't everyone's goal. It's also very good for honing your groove - whenever I've done those, I've found the 2nd and later reps had better form than my first rep, and that was/is a big lesson for me.
-S-
Oh I agree. I just had to buy new pants. But if you are wanting to get bigger they will certainly help that cause. HahaI will say in defense of Steve that the only time I did serious deadlifts prior to finding Daily Dose Deadlifts where I emphasized the negative my legs, butt and torso blew up so fast I immediately put a halt to it lest I blow out of my work suits.