Darth Vader spoke to me so I used my force… to deadlift & get my base numbers for my monthly lifts. On this day I deadlifted and did not squat. I like to alternate workouts with deadlifts and squats. Deadlifts are my go-to exercise for legs when the squat rack is taken. Unfortunately, sometimes there’s a lineup for the squat rack. Use the rage and hit some deadlifts since there are so many variations.

That leads me to the question “Can I Deadlift Every day?”
The answer is yes. Can you do anything every day? Yes. When I was deadlifting every day (or at least 5 times a week) I got to my max 555lbs. Here’s the catch. Your body, your nervous system, needs recovery from a max PR. So I’m not suggesting hitting your PR single rep max every day. It won’t happen.

There are many deadlift plans out there. I like to keep my powerlifting style deadlifts at the beginning of my workout. You’ve got the most energy at the beginning of your workout. I like to explain it as you’ve got the most workout money at the beginning. As soon as you start lifting you start spending that money. Now spend that money on the most efficient exercises that give you the most bang for your buck.

Deadlifts are usually my first exercise or second (after heavy standing barbell shoulder presses). Currently, this week I’m on a 3 sets x 8 reps plan. I will continue to do this for the week, most likely deadlifting 3-4 times with this style. Next week, I will add another 10lbs and perform 4 sets x 8 reps. Again, for the whole week. And continue to add weight weekly. On the 4th week, my Peak Week, I will perform 3 sets x 6 reps, more weight of course.

During that Peak Week I will try a one rep max. Now that doesn’t mean I can’t perform any other style deadlifts throughout the week. I oftentimes perform time under tension deadlifts with less weight or even rack pulls, Romanian deadlifts, stiff legged, with resistance bands.

Another method I have used was alternating a heavy deadlift day with a de-load deadlift day or a for volume day. Basically, the following day was non-heavy (5 reps or more) so it didn’t tax my nervous system the same way. Enjoy the lift. Be safe.

WOD: Using My Force 2015-08-31

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• Build up to work sets

Workout Program:

A. BB Shoulder Press: 3 x 8 reps

B. BB Deadlifts: 3 x 8 reps

C. BB Bench Press: 3 x 8 reps

D. Lat Pulldowns w/ 2 handles: 4 x 8 reps (3.0.1.0)

Devour