Deadlifting Once a Week- Cycling?

[shmathews]

A couple months ago, I decided to switch from PTTP training to high rep kettlebell work as my primary emphasis. Mark Rif advised me to deadlift once per week, 3-5 singles at 80-85% of my 1 rm to maintain deadlift strength. I bumped it up to 80% of my 1rm goal, and in a month of Saturday deadlifting, I hit my goal with no problem- double bodyweight single (a 30 pound PR).

Since then, I have not deadlifted much. It's time to start back. I am doing kettlebell work (TGU's and goblet squats with high rep snatches, swings, and jerks throughout the week). I rest on Fridays and Saturdays (Sat is not really rest, just doing other chores). On Sunday afternoons I will deadlift.

I plan to start at 335 for 3-5 singles, and add ten pounds every two weeks, like a structured step cycle. Is it necessary to deload every so often, since I am deadlifting so infrequently? Would the kettlebell work count as a deload each week, since it's so much lighter than my deadlifting?

[wv2de]

If you're going to DL only once per week I'd recommend dropping the weight a bit and doing 5x5 or something similar if you think it won't interfere with your other training too much. You can add 10 lbs each week that way and cycle back as you feel you need it.

wv

Edit: if you want to DL once per week and add weight regularly vs. maintain

[MI_KB'r]

Not necesary to deload very often if your doing once a week. I do 1x5 5 days a week and deload about once every 6 weeks. In addition to the dl'ing I am doing VWC 2 times a week, currewntly at 7 rep rate.

[ZKP]

I think it's been said "He who lifts most, lifts most" or some other pithy statement like that. Once a week can work but a light (70%) day at the other end of the week would help a lot in my opinion. I'm sure you can fit it in somewhere...good luck!

[Jethro]

shmathews,

If I want to maintain my DL at 80% of my last cycle's best while I focus on something else, then I plug in that number for the final workout of the cycle. Figure out at what weight you want to start the cycle and plug in 10-15 lbs increments in between. I always use Linear cycling for non focus lifts that I had just finished cycling, especially if I'm only using 80% of it. I don't see a reason to Wave it.

I think Step Cycling just takes place of microloading. Did you mean Wave?

[shmathews]

Originally Posted by Jethro

shmathews,

If I want to maintain my DL at 80% of my last cycle's best while I focus on something else, then I plug in that number for the final workout of the cycle. Figure out at what weight you want to start the cycle and plug in 10-15 lbs increments in between. I always use Linear cycling for non focus lifts that I had just finished cycling, especially if I'm only using 80% of it. I don't see a reason to Wave it.

I think Step Cycling just takes place of microloading. Did you mean Wave?

Here is what I had in mind my best PR to date is 405 I thought of doing 3-5 singles each Saturday, like this:

Week: Weight:
1, 2 325
3,4 335
5,6 345
7,8 355
9,10 365
11,12 375

375 is 80% of 468. My thought was that if I can work up to 3-5 singles of 375, then perhaps my max could go up to something like 440, since I am also doing a lot of heavy, hardstyle swings. My question was if I can add weight every other week without cycling back, since I am only deadlifting once a week.

[Jethro]

Hi shmathews,

Sure, that would be a nice gain for 12 weeks for a new PR. I hope you get it. I'm amazed you're able to stretch out a cycle that long. The wonders of youth I guess.

I misunderstood you...since your conditioning for DL multiple times per week is no longer there, then 1X per week will be the conditioning your CNS will judge the cycle by. So the next question is when did you have to start waving your numbers to get where you are now?

I can't go past 6 weeks, 12 workouts, and I don't have your numbers.

[powerlifter54]

Originally Posted by shmathews

Here is what I had in mind my best PR to date is 405 I thought of doing 3-5 singles each Saturday, like this:

Week: Weight:
1, 2 325
3,4 335
5,6 345
7,8 355
9,10 365
11,12 375

375 is 80% of 468. My thought was that if I can work up to 3-5 singles of 375, then perhaps my max could go up to something like 440, since I am also doing a lot of heavy, hardstyle swings. My question was if I can add weight every other week without cycling back, since I am only deadlifting once a week.

sh,

i like it and think it may work. 3-5 singles done leisurely on a sunday afternoon isn't that much and your loading will be distributed. Two suggestions:1. do a ramp up of 135x5, 225x3, and 275x2 before yoru singles. once a week will not hold your groove so your ramp up is to get your groove back. 2. If these singles get REALLY slow end the cycle. In distributed loading when speed drops off quichly you are near the end.

good luck and cool experiment

jmo

[shmathews]

Originally Posted by powerlifter54

sh,

i like it and think it may work. 3-5 singles done leisurely on a sunday afternoon isn't that much and your loading will be distributed. Two suggestions:1. do a ramp up of 135x5, 225x3, and 275x2 before yoru singles. once a week will not hold your groove so your ramp up is to get your groove back. 2. If these singles get REALLY slow end the cycle. In distributed loading when speed drops off quichly you are near the end.

good luck and cool experiment

jmo

Mr. Reape,
Thanks for the advice. I'll take it to heart and ramp up each week. I'll report my progress.

[Jethro]

shmathews,
I'm working for free but I'd like to get thrown a bone. Where's mine?
And I replied twice!