"No Deadlift" Deadlift program

T

thedevil

0
My current routine includes Straight leg deadlift 3*10 @135lbs once a week. Now reading this article here I wonder whether having a gap of a week is sufficient for lower back recovery.

The article essentially says that replacing deadlifts with good mornings and squats will help increase the DL.

Another question I have is how would I go about doing squats for strength and deadlift for speed and reverse the next leg day.
 
Yes you can increase your deadlift by switching between GMs and squats. If you wanted to work squats for strength, then work up to a heavy double and your deadlift for speed would be somewhere in the ball park of 50-60% of your 1RM; you'd pull like a 8X2 set up.
 
So I calculate the 1RM here right? http://www.bodybuilding.com/fun/1rm.htm
Since I deadlift 135lbs for 10reps according to the calculator my 1RM is 180lbs, so I should do 55% of 180 i.e. 99lbs for 8 sets of 2 reps? Is this what you mean?

I presume I should calculate the weights for speed training for squats the same way?

What does heavy double mean?

Thanks a lot for the useful info. I am switching to this routine starting next week.
 
You know, I might actually take this week if you can manage it to pull a 1RM for your deadlift and see where it's at. But other than that, yes, that is how I would put it together.

A heavy double is basically near a max double or what you can do for no more than 3 reps...maybe 4 at the most if you're not conditioned to go this heavy.
 
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