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How To Quickly Increase Your Deadlift PR

It has been about 3 months since I posted on this website due to work and time schedule issues, so I owe you an apology guys. In this article, we will finish the Deadlift series with the fourth installment of the series.

In this last installment, we are going to give you some tips to quickly add weight to the bar and make your Deadlift PR explode.

Alongside the tips mentioned in previous articles that involves improving your grip strength and bringing up your posterior chain weaknesses, here are some tips that will help you to pull big weights in no time.

1-Plan Your Volume and Intensity Wisely:

As I mentioned in previous articles, maxing out at the deadlift every week will only overtrain your spinal erectors.
To gain strength in the Deadlift you need to plan your workouts in a way that will allow the use of moderately heavyweight without taxing your nervous system so much.
A great way to do that is by performing a lot of sets in the 70-75% max range. Limit your reps to no more than 5 and focus on proper technique and drive.
This will help you to improve your technique, which is 70% of the deadlift according to powerlifting legend Dave Tate. Also, by doing that you will also get stronger without overtraining.


2-Plan variety In Your Assistance Exercises:

Assistance exercises are the exercises that you use specifically to improve one of your big 3 lifts.

Deadlifts, since they involve a lot of muscle groups would require a huge variety of assistance exercises to target multiple weaknesses.

The best ones that you can add to your Training routine are:

Box Squats:

It is a squat variation where you will use a 13-15” box. With the box behind you and a wider stance, lower yourself until you reach the box.
From there, simply sit back with your hips until you are completely seated on the box. Then, drive upward off the box while pushing your feet and knees out. Continue until you stand up and repeat again.
Using a wide stance on the box squat will tremendously work your hips and glutes. Also, breaking the eccentric and the concentric parts of the move which will greatly increase is velocity and explosiveness.
Perform this move with 65-70% of your squat max using the 5×5 rep scheme.

Sled Pull:

The Sled Pull involves pulling a heavy weighted sled that is tied to a rope toward you.
This is a great move to strengthen your entire posterior chain without additional exercise. Also, because it has only a concentric phase, Sled Pulls won’t tax your nervous system that much.

Those can be done up to 3 times per week at the end of your workouts. Load the sled with a weight equivalent to your bodyweight and do 5 sets of 40 meters with 60 sec of rest in between.

Oh! did I forget to mention that Sled pulls are a great form of HIIT cardio workout as well. So, more strength and less fat.

Hyperextensions:

To perform a back Hyperextension, Lie facing a hyperextension bench with your ankles tucked securely under the footpads.

Start bending forward while keeping your back flat and your hands behind your head. Keep bending until you feel a nice stretch in your hamstrings. From there, slowly raise yourself to the initial position.
I like to do the hyperextensions with a weighted barbell over my head when the goal is to develop maximum strength with a rep range of 5-8 reps.
Note: If you don’t have a Hyperextension bench in your gym you can use Good Mornings instead. Both are great exercises to strengthen your lower back.

Heavy Rows and Chins:

As we already mentioned, strong upper back muscles are a must if you want to pull big weights in the deadlift. So, you should include heavy rows and chins in your routine.

3-Use Progressive Range Of Motion:

The best one for last. You may already heard about progressive overload, but the progressive range of motion is a different method used by legendary strongman Paul Anderson back in the day.
It simply involves using a partial range of motion with the deadlift using the weight that you are aiming to reach at the end of your cycle.
So, if you are currently deadlifting 315 lbs and your goal by the end of your 4 weeks cycle is to deadlift 340 lbs. Then you would perform one set of as many reps as possible of Pin Pulls with 340 lbs. Just one set.
What this will do is that it will allow your body ( muscles, joints, tendons) and mind(nervous system) to get ready to handle bigger weights without being significantly taxed.

Now, How Do We Imply All the Tips above With A Basic 5×5 Workout Routine?

So, you are currently doing the StrongLifts 5×5 or a similar strength gaining beginner workout routine but you want to emphasize your Deadlift. What should you do?
Now, in the 5×5 workout routine, you do Deadlift twice a week with 1 set of 5 reps.
Here is how your routine should look like if your priority is to increase your Deadlift.

 5×5 Workout Week 1

Monday A Wednesday B Friday A
Squat

5×5

Wide Box Squat

5×5

Squat

5×5

Bench Press

5×5

Overhead Press

5×5

Bench Press

5×5

Bent Over Rows

5×5

 

Sled Pull: 5×40 meter(load the sled with a weight equivalent to your bodyweight)

Deadlift

5×5 (use 70%of 1 RM)

Pin Pulls: 1 set of as many reps as possible with 110% of your 1 RM.

Bent Over Rows

5×5

 

Sled Pull: 5×40 meter(load the sled with a weight equivalent to your bodyweight)

 

 5×5 Workout Week 2

 

Monday B Wednesday A Friday B
Wide Box Squat

5×5

Squat

5×5

Squat

5×5

Overhead Press

5×5

Bench Press

5×5

Overhead Press

5×5

Deadlift

5×5 (use 70%of 1 RM

Pin Pulls: 1 set of as many reps as possible with 110% of your 1 RM.

Bent Over Rows

5×5

 

Sled Pull: 5×40 meter(load the sled with a weight equivalent to your bodyweight)

Deadlift

5×5 (use 70%of 1 RM

Pin Pulls: 1 set of as many reps as possible with 110% of your 1 RM.

 

Each cycle is 2 weeks long. This is 1 cycle.

So, here is how your progression model for the Deadlift:

Week 3-4:
-Deadlifts: 6×4 (use 75%of 1 RM)
-Pin Pulls: 1 set of as many reps as possible with 110% of your 1 RM

Week 5-6:
-Deadlifts: 7×3 (use 80%of 1 RM)
-Pin Pulls: 1 set of as many reps as possible with 110% of your 1 RM

Week 7-8:
Deadlifts: 5×1 (use 90%of 1 RM)
Pin Pulls: 1 set of as many reps as possible with 110% of your 1 RM.
Note: Sled Pulls parameters are the same during all cycles.

That’s it. This is how to achieve a bigger deadlift as fast as possible.

Finally, there is one thing that I like to add in the end. Increasing your Deadlift revolves mainly around physical adjustments and training methods. But, your mind is just as important.
To achieve a bigger Deadlift and to get stronger overall you need to acknowledge that it would require you to do some work, and it will hurt. That’s the truth, there are no shortcuts. only hard work will deliver results.
Accepting that will be your first step toward a stronger and bigger physique.

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