Deadlift everyday reddit

Apr 25, 2022 · And this article bernard-thevenet.com will help you answer the following questions about can you deadlift everyday: can you deadlift everyday reddit deadlift everyday transformation 100 deadlifts a day for 30 days deadlift everyday program reddit deadlift everyday results reddit deadlift everyday benefits deadlift everyday before and after Reddit PPL Program Overview. It combines three workouts: a push workout, a pull workout, and a legs workout - run twice each week. That's six days per week. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Deadlift 1x per week.Apr 02, 2021 · Deadlift – 5 sets of 2 @ 85% of max ; Paused Deadlift (below knee) – 5 sets of 3 @ 72% of max ; Alternate Stance Deadlifts* – 4 sets of 6-8; Good Mornings – 3 sets of 8-10; Lying hamstring curls – 3 sets of 10; Bent over barbell row – 3 sets of 10; Note: If you typically pull conventional, then do sumo, and vice versa. Here are three deadlift-based workouts designed to help you lose weight. 1. Deadlift ladders This is a self-regulating workout which means you can adapt it to your current level of fitness. As before, load up your barbell with about 70% of your 1RM. Do one rep Rest 60 seconds Do two reps Rest 60 seconds Do three reps Rest 60 secondsSep 11, 2021 · The deadlift is a hip hinge, working our glutes and hamstrings through a deep range of motion. Feeling soreness in those muscles a day or two after working out is, and it’s what most people expect. But remember, the deadlift also trains our spinal erectors, so it’s also common to have a sore lower back after deadlifting. If you're ever perused Reddit r/fitness threads, you'll find that fully resetting between reps is the only acceptable way to approach a deadlift; and it's true, unlike touch-and-go's, you ...The deadlift strengthens our bodies from our fingers down to our toes, bulking us up from our forearms down to our calves. In fact, it's such a good indicator of strength that it's the only lift that's a staple of both powerlifting and strongman training. When it comes to size and aesthetics, though, the deadlift becomes more controversial.Apr 20, 2014 · Third, the deadlift is a fundamental movement, which can teach people to perform everyday activities with ease and grace. No more pulling your back when hoisting luggage in the car. Fourth, based on studies testing the effect of squat training in the elderly, it’s highly likely that appropriate deadlift training will improve balance, walking ... Deadlifts training impacts almost all your mind and muscles! . My very favorite compound exercise.. Bend at your knees and hips and grasp the bar with your hands, which should be about shoulder-width apart. Keeping your chest above your hips the whole time, lift the bar, standing straight up. आगे lottery system software kalb weather appJun 14, 2019 · If you want to work on a new technique (ie. transitioning to sumo) then training the deadlift daily is definitely doable. By using light loads, you can train the motor pattern more often and more frequently. Repetition is needed for skill acquisition and deadlifting every day can help achieve that result quicker. The strength of your squat is also a reflection of your overall level of fitness. "Your legs contain some of the largest muscles in the body. [Doing squats] will help you build strength and improve muscle mass. You will recruit a high amount of energy and burn fat, and this will help you become stronger in your activities of daily life ...For strength or powerlifting programs, each day is usually centered around one or two compound movements (e.g. squat, deadlift, bench press, or overhead press) and accessory movements are added as needed. 3 Day Split Workouts 4 Day Split Workouts 6 Day PPL Routines Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)For instance, it says a lot if you can squat or deadlift a ton of weight, but a simple stability-based trunk training drill leaves you shaking like a leaf! Try these: 1. Lateral Plane Exercises. Stuff like Cossack squats and the glute L-bridges in the video would be a good place to start. 2.Feb 13, 2022 · Reddit PPL Program Overview. It combines three workouts: a push workout, a pull workout, and a legs workout - run twice each week. That's six days per week. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Deadlift 1x per week.Apr 20, 2014 · Third, the deadlift is a fundamental movement, which can teach people to perform everyday activities with ease and grace. No more pulling your back when hoisting luggage in the car. Fourth, based on studies testing the effect of squat training in the elderly, it’s highly likely that appropriate deadlift training will improve balance, walking ... Feb 12, 2019 · It will probably take you at least a year of serious training to achieve a four plate deadlift, and probably longer than that — two, three, or more years is common. Of course, how fast you build your deadlift depends on a ton of different factors: Your bodyweight. Whether you’re bulking or cutting. Previous training history. Genetics. Jun 16, 2016 · I usually do around 4 exercises with lots of sets, rep schemes like 5x3, 5x5, 10x3, 10x10, etc. I think the best PPL program around is Coolcicada's PPL which originated on these bodybuilding forums. IMO a lot of Reddit programs are always lacking something whether it be volume, frequency, or just choice of exercises. Answer (1 of 20): That is me (in the picture), doing deadlift training (6 years) and perhaps it makes me very qualified to answer this question. Right off the bat, this method of training is intense, tough and hard labor and you must be a suitable candidate to train with deadlifts. Calculate the Wilks Score for your gender/bodyweight in lb/kg. The Wilks Score (also known as Wilks Coefficient) measures your strength in powerlifting against other powerlifters with different bodyweights across both genders. It was invented by Robert Wilks of Powerlifting Australia.May 14, 2019 · For instance, it says a lot if you can squat or deadlift a ton of weight, but a simple stability-based trunk training drill leaves you shaking like a leaf! Try these: 1. Lateral Plane Exercises. Stuff like Cossack squats and the glute L-bridges in the video would be a good place to start. 2. Perform five sets of five with about 75% of your max and pause for three seconds at your mid-shin on your ascent. Perform five sets of five reps of paused deadlifts with about 75% of your max weight. On the way up, pause for 3 seconds at mid-shin level, then pause for another 3 seconds while the weight is slightly above knee-level, then finish.Perform five sets of five with about 75% of your max and pause for three seconds at your mid-shin on your ascent. Perform five sets of five reps of paused deadlifts with about 75% of your max weight. On the way up, pause for 3 seconds at mid-shin level, then pause for another 3 seconds while the weight is slightly above knee-level, then finish.Squat bench deadlift everyday reddit Remember the first time you hit the gym to try to clutter and get better? Without a doubt, in the first five minutes, you made an eline for the bench- a station that calls out to newbies with the promise of a great barrel and powerful arms. Then, after looking around the room at more experienced lifts, you ...Can I do deadlifts everyday? In general, I would not recommend deadlifting every day unless you really want to (aka you love deadlifting). To get stronger, it is not necessary to deadlift every day, and there are other things that you can do with that time. There is also a chance that deadlifting every day can lead to burnout. That’s the best advice. My wrestling coach used to tell us “if you can do the workout everyday that’s a heckuva lot better than only being able to do it once a week”. His meaning was don’t hurt yourself but build up gradually. Obviously you need to build in rest and recovery time especially with weight training. Lifting at or above 85% 3 times a week is gonna be brutal for the deadlift. Especially given that every Sunday is a PR day, which is the day after 10 reps at 85%. That will crush you if you do it for more than a couple weeks. It may peak your strength, but it may not be strength you hold onto longterm. 7 level 2 BillyBattsShinebox · 5y · edited 5y Apr 20, 2014 · Third, the deadlift is a fundamental movement, which can teach people to perform everyday activities with ease and grace. No more pulling your back when hoisting luggage in the car. Fourth, based on studies testing the effect of squat training in the elderly, it’s highly likely that appropriate deadlift training will improve balance, walking ... The deadlift is an extremely taxing exercise, and one that powerlifting experts suggest doing only once or twice a week—some even suggest it once every other week. So when I started doing it every weekday in December (Christmas excluded), my fellow gym-goers took notice.Deadlifting is the most taxing lift that you'll do. 28 level 2 Op · 4 yr. ago I wasn't playing on going extremely heavy everyday or anything. My 1RM is about 230 (I'm a bit of a weakling) so I base it off %'s. I have a max day, a day where my main set is 90%, a day where the main set is 80%, and a day where the main set is 75%. geophysical research letters impact factor Answer (1 of 5): Chances are that you would gain some muscle to a certain extent depending on the load/weights you are handling. However, it's unnecessary to do these heavy compound movements on a daily basis. In my new program I will squat bench and deadlift everyday 5 days a week, make sure to subscribe if you want to learn more about this type of training, why I...Still, squats offer different benefits than deadlifts and are also an important component of well-rounded fitness programs ( 1, 2 ). The activation of the gluteus maximus and hamstrings when ...Mar 20, 2017 · Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). Apr 25, 2022 · And this article bernard-thevenet.com will help you answer the following questions about can you deadlift everyday: can you deadlift everyday reddit deadlift everyday transformation 100 deadlifts a day for 30 days deadlift everyday program reddit deadlift everyday results reddit deadlift everyday benefits deadlift everyday before and after Foundational Content These comprehensive guides teach you everything you need to know on foundational topics. The Definitive Diet Setup Guide Learn how to build a well-structured diet that supports your performance and body composition goals. Read More » An Evidence-Based Approach To Goal Setting And Behavior Change Successful goal attainment and behavior change are possible, but leaning ...For strength or powerlifting programs, each day is usually centered around one or two compound movements (e.g. squat, deadlift, bench press, or overhead press) and accessory movements are added as needed. 3 Day Split Workouts 4 Day Split Workouts 6 Day PPL Routines Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)That’s the best advice. My wrestling coach used to tell us “if you can do the workout everyday that’s a heckuva lot better than only being able to do it once a week”. His meaning was don’t hurt yourself but build up gradually. Obviously you need to build in rest and recovery time especially with weight training. As your deadlift didn't look bad, I suspected either form fault or lack of depth in your squats. The video posted shows you routinely squatting 1"+ high with a stance that's probably too wide. Put a near maximal load on your back and you may squat higher.1-48 of 533 results for "deadlift bar" RESULTS Price and other details may vary based on product size and color. +4 colors/patterns CAP Barbell Olympic Trap Bar, Hex Bar, Shrug Bar, Deadlift Bar 6,078 $8999 Get it as soon as Tue, Aug 30 FREE Shipping by Amazon Amazon's ChoiceApr 02, 2021 · Deadlift – 5 sets of 2 @ 85% of max ; Paused Deadlift (below knee) – 5 sets of 3 @ 72% of max ; Alternate Stance Deadlifts* – 4 sets of 6-8; Good Mornings – 3 sets of 8-10; Lying hamstring curls – 3 sets of 10; Bent over barbell row – 3 sets of 10; Note: If you typically pull conventional, then do sumo, and vice versa. Aug 13, 2019 · Deadlifts also work the lower body. To some extent, deadlifts work your lower back, core and grip as well. To perform a deadlift, stand in front of a barbell or kettlebell. While keeping your back straight, bend forward at the hip and bend slightly at the knee. windswept townhomes 77089 Like all Rogue bushing bars, the Ohio Deadlift Bar includes sleeves with a quality snap ring construction—far superior to the cheaply produced bolt-and-pin style sleeves of some other brands. The powerlifting knurl marks on this bar are a bit deeper / more aggressive than our Ohio Power Bar, but machined in the same pattern.In my new program I will squat bench and deadlift everyday 5 days a week, make sure to subscribe if you want to learn more about this type of training, why I...Apr 15, 2014 · Daily Undulating Periodization template. Step 1: Choose exercises. These should be the exercises you’re trying to improve in, or close variations of them (i.e. closegrip bench is fine for bench press, but DB incline may not be the best choice) Step 2: Pick 3 different set/rep schemes for each exercise. Apr 25, 2022 · And this article bernard-thevenet.com will help you answer the following questions about can you deadlift everyday: can you deadlift everyday reddit deadlift everyday transformation 100 deadlifts a day for 30 days deadlift everyday program reddit deadlift everyday results reddit deadlift everyday benefits deadlift everyday before and after Don't bend backwards at all, just stand up straight. Engage (squeeze) your hamstrings and glutes to pull the bar up. 3. Lower the bar. Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out as if you are going to sit down in a chair.Deadlift 70-75% of your max for 3-10 singles once or twice per week. Do some targeted external rotation work if you have shoulder problems. That's all it is. However, here are some tips to optimize things: Training maxes are not true maxes. They tend to be ≈90-95% of your true 1RM. If you get psyched up for a set, you're doing it wrong.DEADLIFT ONLY RESULTS In one year with 50lbs of bulking, you can raise your deadlift max from 315lbs to 605lbs. You will develop a strong posterior chain, core, traps, forearms, and spinal erectors from doing only deadlifts. Depending on your deadlift variation, you can also work on your quads using the sumo or trap bar deadlift.Dec 19, 2016 · Deadlift (Almost) Every Day Workout. Below will be the training pattern you will want to follow. It’s similar to a periodization, just with a little bit of a twist. Monday: Form and Tension Day. 5 Reps x 10 Sets. With 40% of your 1 rep max, perform every rep practicing perfect form. Now is the time to take a slower tempo and really squeeze ... Squat bench deadlift everyday reddit Remember the first time you hit the gym to try to clutter and get better? Without a doubt, in the first five minutes, you made an eline for the bench- a station that calls out to newbies with the promise of a great barrel and powerful arms. Then, after looking around the room at more experienced lifts, you ...Oct 21, 2016 · Here’s why: 1. Deadlifting, pressing, and squatting are fundamental barbell exercises, but they are perceived as dangerous, complicated, and difficult to learn – and therefore difficult to teach. It requires some personal experience under the bar to coach barbell exercises, but that’s reasonable to expect a paid consultant in strength ... kid buu rapper cloneAnswer (1 of 20): That is me (in the picture), doing deadlift training (6 years) and perhaps it makes me very qualified to answer this question. Right off the bat, this method of training is intense, tough and hard labor and you must be a suitable candidate to train with deadlifts. For strength or powerlifting programs, each day is usually centered around one or two compound movements (e.g. squat, deadlift, bench press, or overhead press) and accessory movements are added as needed. 3 Day Split Workouts 4 Day Split Workouts 6 Day PPL Routines Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)Apr 25, 2022 · And this article bernard-thevenet.com will help you answer the following questions about can you deadlift everyday: can you deadlift everyday reddit deadlift everyday transformation 100 deadlifts a day for 30 days deadlift everyday program reddit deadlift everyday results reddit deadlift everyday benefits deadlift everyday before and after Oct 21, 2016 · Here’s why: 1. Deadlifting, pressing, and squatting are fundamental barbell exercises, but they are perceived as dangerous, complicated, and difficult to learn – and therefore difficult to teach. It requires some personal experience under the bar to coach barbell exercises, but that’s reasonable to expect a paid consultant in strength ... May 14, 2019 · For instance, it says a lot if you can squat or deadlift a ton of weight, but a simple stability-based trunk training drill leaves you shaking like a leaf! Try these: 1. Lateral Plane Exercises. Stuff like Cossack squats and the glute L-bridges in the video would be a good place to start. 2. That’s the best advice. My wrestling coach used to tell us “if you can do the workout everyday that’s a heckuva lot better than only being able to do it once a week”. His meaning was don’t hurt yourself but build up gradually. Obviously you need to build in rest and recovery time especially with weight training. Mar 20, 2017 · Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). The deadlift is an extremely taxing exercise, and one that powerlifting experts suggest doing only once or twice a week—some even suggest it once every other week. So when I started doing it every weekday in December (Christmas excluded), my fellow gym-goers took notice.Sets, Reps, and Adding Weight. The squat typically sees 3-5 sets of 3-5 reps for 9-15 total reps. The deadlift tends to stay in a range of 1-3 sets of 3-5 reps for 3-10 total reps. Back-off sets are used frequently at a 5-10% weight reduction. The pressing movements follow the same rep range as the squat.Don't bend backwards at all, just stand up straight. Engage (squeeze) your hamstrings and glutes to pull the bar up. 3. Lower the bar. Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out as if you are going to sit down in a chair.That’s the best advice. My wrestling coach used to tell us “if you can do the workout everyday that’s a heckuva lot better than only being able to do it once a week”. His meaning was don’t hurt yourself but build up gradually. Obviously you need to build in rest and recovery time especially with weight training. Can I do deadlifts everyday? In general, I would not recommend deadlifting every day unless you really want to (aka you love deadlifting). To get stronger, it is not necessary to deadlift every day, and there are other things that you can do with that time. There is also a chance that deadlifting every day can lead to burnout. Feb 03, 2017 · Yeah numerous lifters have advocated squat everyday, this is where i came up with the idea and I like deadlift more. I also believe Squat put much more strain on the body, especially spine and joints. Well that is from my experience. I personally believe deadlift is much more natural movement and distribute the weight better. Jun 16, 2016 · I usually do around 4 exercises with lots of sets, rep schemes like 5x3, 5x5, 10x3, 10x10, etc. I think the best PPL program around is Coolcicada's PPL which originated on these bodybuilding forums. IMO a lot of Reddit programs are always lacking something whether it be volume, frequency, or just choice of exercises. Answer (1 of 5): Chances are that you would gain some muscle to a certain extent depending on the load/weights you are handling. However, it's unnecessary to do these heavy compound movements on a daily basis. Feb 12, 2019 · It will probably take you at least a year of serious training to achieve a four plate deadlift, and probably longer than that — two, three, or more years is common. Of course, how fast you build your deadlift depends on a ton of different factors: Your bodyweight. Whether you’re bulking or cutting. Previous training history. Genetics. 1990 jeep cherokee specs That’s the best advice. My wrestling coach used to tell us “if you can do the workout everyday that’s a heckuva lot better than only being able to do it once a week”. His meaning was don’t hurt yourself but build up gradually. Obviously you need to build in rest and recovery time especially with weight training. Feb 04, 2021 · As a rule of thumb, you should select the minimum necessary number of deadlift sessions per week that will get you stronger, starting from 1x/ week. The reason why this is a better option is because if you need to push the deadlift sessions if you are plateauing, then you can always manipulate the program for that day. Oct 21, 2016 · Here’s why: 1. Deadlifting, pressing, and squatting are fundamental barbell exercises, but they are perceived as dangerous, complicated, and difficult to learn – and therefore difficult to teach. It requires some personal experience under the bar to coach barbell exercises, but that’s reasonable to expect a paid consultant in strength ... Apr 15, 2014 · Daily Undulating Periodization template. Step 1: Choose exercises. These should be the exercises you’re trying to improve in, or close variations of them (i.e. closegrip bench is fine for bench press, but DB incline may not be the best choice) Step 2: Pick 3 different set/rep schemes for each exercise. Squat bench deadlift everyday reddit Remember the first time you hit the gym to try to clutter and get better? Without a doubt, in the first five minutes, you made an eline for the bench- a station that calls out to newbies with the promise of a great barrel and powerful arms. Then, after looking around the room at more experienced lifts, you ...deadlift benefits reddit. Vintage Radio Repair Near Me, Kitchenaid 4-burner Built-in Grill, Baby Brezza Sterilizer, Find Your Element Quiz, Bergamot Seeds Uk, Cortinarius Violaceus Cancer, Village Of Fishkill Police, Post navigation.That’s the best advice. My wrestling coach used to tell us “if you can do the workout everyday that’s a heckuva lot better than only being able to do it once a week”. His meaning was don’t hurt yourself but build up gradually. Obviously you need to build in rest and recovery time especially with weight training. Mar 20, 2017 · Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). Deadlifting is the most taxing lift that you’ll do. 28 level 2 Op · 4 yr. ago I wasn't playing on going extremely heavy everyday or anything. My 1RM is about 230 (I'm a bit of a weakling) so I base it off %'s. I have a max day, a day where my main set is 90%, a day where the main set is 80%, and a day where the main set is 75%. Mar 07, 2022 · The shoulders of the Deadlift should be slightly in front, while the shoulders of the Romanian Deadlift should be much farther in front. Both the Romanian and deadlifts involve hinging from your hips. However, the Romanian Deadlift is more focused on a hinge, emphasizing pushing your hips back when the barbell drops. Friday: Deadlift up to a 1-5r "training max" or 10 - 12 sets of Speed Deadlifts. Adding a 6th Training Day: Everything in the original template stays the same except for the deadlift. Instead of deadlifting on the 5th (Friday) session you would now deadlift on the 6th (Saturday) session. The Important DetailsSep 11, 2021 · The deadlift is a hip hinge, working our glutes and hamstrings through a deep range of motion. Feeling soreness in those muscles a day or two after working out is, and it’s what most people expect. But remember, the deadlift also trains our spinal erectors, so it’s also common to have a sore lower back after deadlifting. That’s the best advice. My wrestling coach used to tell us “if you can do the workout everyday that’s a heckuva lot better than only being able to do it once a week”. His meaning was don’t hurt yourself but build up gradually. Obviously you need to build in rest and recovery time especially with weight training. I usually do around 4 exercises with lots of sets, rep schemes like 5x3, 5x5, 10x3, 10x10, etc. I think the best PPL program around is Coolcicada's PPL which originated on these bodybuilding forums. IMO a lot of Reddit programs are always lacking something whether it be volume, frequency, or just choice of exercises.1-48 of 533 results for "deadlift bar" RESULTS Price and other details may vary based on product size and color. +4 colors/patterns CAP Barbell Olympic Trap Bar, Hex Bar, Shrug Bar, Deadlift Bar 6,078 $8999 Get it as soon as Tue, Aug 30 FREE Shipping by Amazon Amazon's Choice lower ground level around housediploma in counselling skills Feb 03, 2017 · Yeah numerous lifters have advocated squat everyday, this is where i came up with the idea and I like deadlift more. I also believe Squat put much more strain on the body, especially spine and joints. Well that is from my experience. I personally believe deadlift is much more natural movement and distribute the weight better. May 14, 2019 · For instance, it says a lot if you can squat or deadlift a ton of weight, but a simple stability-based trunk training drill leaves you shaking like a leaf! Try these: 1. Lateral Plane Exercises. Stuff like Cossack squats and the glute L-bridges in the video would be a good place to start. 2. Meggen Lowry. 1) Your attitude and arrogance makes for an unpleasant reading experience. 2) Pilates uses limb loading, and can create significant loads through your spine but tends to be done in better postures and positions that support the spine and reduce downwards strain on the pelvic floor. Try it.May 07, 2021 · Still, squats offer different benefits than deadlifts and are also an important component of well-rounded fitness programs ( 1, 2 ). The activation of the gluteus maximus and hamstrings when ... Dec 19, 2016 · Deadlift (Almost) Every Day Workout. Below will be the training pattern you will want to follow. It’s similar to a periodization, just with a little bit of a twist. Monday: Form and Tension Day. 5 Reps x 10 Sets. With 40% of your 1 rep max, perform every rep practicing perfect form. Now is the time to take a slower tempo and really squeeze ... Answer (1 of 6): High frequency training has made a major comeback among forward-thinking strength coaches. The success I've had with Bulgarian-style training with daily squats and bench presses in excess of 90% 1RM was simply far beyond anything I expected at this stage of my training. Jun 16, 2016 · I usually do around 4 exercises with lots of sets, rep schemes like 5x3, 5x5, 10x3, 10x10, etc. I think the best PPL program around is Coolcicada's PPL which originated on these bodybuilding forums. IMO a lot of Reddit programs are always lacking something whether it be volume, frequency, or just choice of exercises. Deadlift Every Day Workout System Here is the schedule: Day 1 - Quad Dominant Leg Day; Day 2 - Chest and Biceps Day; Day 3 - Off; Day 4 - Hamstring Dominant Leg Day; Day 5 - Back Day; Day 6 - Delts and Triceps Day; Day 7 - Off; DAY 1; Quad Dominant Leg Workout; Exercise: Sets: Reps: Sumo Deadlifts - Use the Chart: Back Squats 3 10: Leg Press 5DEADLIFT ONLY RESULTS In one year with 50lbs of bulking, you can raise your deadlift max from 315lbs to 605lbs. You will develop a strong posterior chain, core, traps, forearms, and spinal erectors from doing only deadlifts. Depending on your deadlift variation, you can also work on your quads using the sumo or trap bar deadlift.Friday: Deadlift up to a 1-5r "training max" or 10 - 12 sets of Speed Deadlifts. Adding a 6th Training Day: Everything in the original template stays the same except for the deadlift. Instead of deadlifting on the 5th (Friday) session you would now deadlift on the 6th (Saturday) session. 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