How to focus on deadlift progression

[Joe Coletta]

#24583

Hello,

I recently paid for a 1 on 1 session with one of the trainers at my current gym here in San Diego (Dave DePew’s gym for those who know him). The session was tailored specifically to critique my deadlift since I’m not seeing the same kind of progression with the DL as I am with my other lifts.

One of the options the trainer highlighted was increasing the frequency that I train DL during the week. His argument was that, if I’m concerned about my DL, training DL once per week won’t yield the same returns as if I were to train, say, 2x per week (obviously not at the same intensity). The other thing he highlighted was to emphasize deficit DLs whenever possible since my sticking point is right of the floor.

My question to you is this: Is there any way to modify the TPS Method program to work in more deadlift volume and/or modify deadlift day to emphasize deficit pulls? I’d like to work within the confines of the TPS program as opposed to switching programs entirely. For Block 5A for example, instead of doing Axle DLs, I could do deficit deadlifts at the same RPE that’s specified in the PDF and just adjust the weight accordingly.

Thoughts? Thanks in advance.

[Murph]

#24584

Joe,

Sorry it took me so long to answer!
First off, thanks for being such a long time member in the program.
Second, me and Dave go way back, I think to the late 90’s. Although we have never met in person, we text frequently.
He is the one who originally introduced me to Alwyn Cosgrove!
Be sure and tell him I said hello.

Now, on to your question.
The answer is yes.
One thing you have to realize is that this program is written for the masses, not an individual, and it may not be the PERFECT program for all, but it is very good.

Intelligently swapping out an Assistance or Accessory lift for one that suits your needs is a great idea, we even do that in person with people in the gym.
I try and write the programs to address all areas of weakness over a block (8-24 weeks).

I agree with the trainer you saw that if your deadlift is weak off the floor, deficits will indeed help.

Try swapping 1″ or 2″ Deficit Deadlifts as your second exercise once a week for a few weeks (4-6).
Wave the amount of deficit too. A little goes a long way.

Use the RPE as the guideline and the % as a suggestion.
When adding in variations, I deduct 5% from the working load for each variation.

EG:
Squat 5×5 RPE 8/75% would change if we added a pause.
It would be Pause Squat 5×5 RPE 8/70%

If we added a second variation such as
Pause Squat with Chain it would be 5×5 RPE 8/65%

We have found that this works really well keeping the RPE and % on the $$$$.

We don’t use chains/bands in the TFL programs because most people don’t have access to them, and in the gym, we don’t have enough to run 12 or more people at once.

At Dave’s gym you have access to pretty much all the stuff we have, maybe more from what I have seen online.

Ask a question in the Forum again if you are interested ion adding them in.
We use them in the Powerlifting programs all the time. They work! Specialty bars too.

And, TELL DAVE to fly me out there for a seminar!

• This reply was modified 3 years, 9 months ago by Murph.
• This reply was modified 3 years, 9 months ago by Murph.
• This reply was modified 3 years, 9 months ago by Murph.

[Joe Coletta]

#24588

Thanks Murph. I think incorporating some deficit or banded DLs on my squat day makes sense since that would create a 1-2 day buffer between when I’m hitting deadlifts. Do you think it makes sense to base the RPE and % for the DL variation based on what’s written for the deadlift day that given week?

I’ll use Block 5A, Week 2 as an example:
Day 1: Squat Day
SSB Squat 4×6 @ RPE 8/70%

*Insert Deficit DLs based on what’s written for DL day (Day 3)
4×5 @ RPE8/65%

Do rest of workout as written

Day 2: Press Day
Do as written

Day 3: DL Day
Axle DL 4×5 @ RPE8/70%
Do rest of workout as written

Let me know if that train of thought makes sense. I’ll give Dave your well wishes. He’s there pretty much every day!

[Murph]

#24589

On weeks where we don’t have a 2nd exercise, it’s more challenging to accommodate for recovery based on the totality.
You are adding in more work that was factored in.
But, I’ll bet that you can handle it.
So, instead of figuring out RPE/%, try doing a 5 rep max one week, and a 3 rep max the next week.
We do that in a lot of the recent blocks and it works well.

On something that is not as taxing as a deficit, like a Koklyaev or an RDL, we do 8RM and 6RM too.

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