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Old 06-20-2009, 11:10 PM   #1
Graeme Howland
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Increasing deadlift while doing mainpage WODs? Supplemental programming..

Hi,

I've been following the mainpage WODs (2 on 1 off) since January 1. Prior to that I'd done a long Starting Strength cycle. My max deadlift has remained the same (340). I've done a few 5x3 days and one max test since. These WODs alone do not seem to want to move my deadlift up, but I want to increase it toward 405. My form seems to have gotten better, as 340x1 was a hard effort in December, while I did 335x1 easily the other day, and might have had 345 if my grip didn't give out. I just ordered some chalk, using double overhand trying to work hook tolerance up... alternate grip just doesn't feel strong for me.

Anyway, I'm wondering what type of programming one might recommend for working on deadlifts while doing the mainsite WODs? I was thinking maybe once a week working up to 2x5 or 3x4 sets across focusing on linear progression (5 or 10lbs a week). I know you don't want to deadlift near your max too often.

Thanks
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Old 06-20-2009, 11:23 PM   #2
Steven Low
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Re: Increasing deadlift while doing mainpage WODs? Supplemental programming..

Sounds good to me

1-2x a week is fine... just keep it low volume like you said.
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Old 06-21-2009, 03:52 AM   #3
Blair Robert Lowe
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Re: Increasing deadlift while doing mainpage WODs? Supplemental programming..

I was doing 3 sets with a big heavy fixed weight. Reps were often 4-6-8. Sometimes it would be 6 across or even 8 depending on the day. 1x a week on Tues.

I was a bit worried that I was using higher reps ( turning into more endurance ) than what I should be doing to increase, but I PR'd on my DL today for my first set and third set ( failed on 2nd ) for 35x and 40x. I need to calculate the exact weight ( stupid kilos ).

I think I started this in February. In November, I hit my max DL@335x8.

However, maybe it just was maintaining. I dunno, really.
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Old 06-21-2009, 12:54 PM   #4
Andy McLaughlin
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Re: Increasing deadlift while doing mainpage WODs? Supplemental programming..

You could think about adapting the CFSB program, but instead of having a bunch of different exercises you could just focus on deadlifts. Might shorten some of the metcons, but you could still follow most of them pretty well.
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Old 06-22-2009, 12:17 AM   #5
Graeme Howland
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Re: Increasing deadlift while doing mainpage WODs? Supplemental programming..

Thanks for the ideas guys. Andy, I've been thinking about doing a CFSB or MEBB cycle but metcon is my weakness so I'm going to stay on mainsite for another few months, maybe until September, and then do a strength cycle and maybe an oly cycle after if I can get some coaching.

I think I'll start with 2x5 across (after warm-up of course) once a week before metcon and if it doesn't seem like enough work I'll adjust from there.

Cheers
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