As I work through different phases of training, I’m going to start highlighting the movements I use for each mesocycle (or I usually refer to as a “block”) to explain why I’m using them. I typically organize supplemental and assistance movements (and sometimes main movements) into 3-6 week blocks, with most of them being 4 weeks. I’ve found that is a good amount of time for me to increase weight and/or reps each week before switching to a different exercise.
My powerlifting meet was about 7 weeks ago, and after taking a week off I did 3 weeks of strictly machine and dumbbell work (no heavy barbell movements) for high reps (chasing the bodybuilding pump). Now I’ve started working into barbell movements again but for higher reps, and with variations that hit weaknesses and help build my comp lifts (squat, bench, deadlift).
When I get closer to a meet, my secondary upper/lower days are used for speed work (usually vs bands), but further out right now they’re reserved for volume with supplemental movements. This block on my secondary lower body day I’m using some movements to specifically build the “links” that make up the solid chain that is a strong deadlift. I’ve found it’s been useful to use volume with these supplemental movements to build a base before transitioning back into a rotation of heavy deadlifts and speed work.
The 3 Main Deadlift Builders I'm using this block are:
*SS Yoke Bar Good Mornings (to pins)
[youtube=https://www.youtube.com/watch?v=mko1nqFNuxM]
Great for building upper and lower back, abs, glutes, and hamstrings.
*Dead Stop Barbell Rows
[youtube=https://www.youtube.com/watch?v=ONAKx3-yPJ4]
Not only builds back but also the rest of the supporting muscles used during deadlift setup. (And just sucks. No momentum to use on this one).
*Straight Leg Deadlifts
[youtube=https://www.youtube.com/watch?v=-OVPSJR48ck]
Great for working the hamstrings (an area I’ve needed work on), and forces you to keep the weights lighter if you aren’t at a place in training to be pulling heavy yet.
..These all put a heavy emphasis on the posterior chain, with some of my other assistance work like close stance leg presses focusing on my quads (in the stance that translates to my conventional deadlift setup).
Here is an example of how these exercises can fit into the context of 4 weeks of training:
Week 1
Lower A
A. GHR – 3x8
B. Wide Stance Box Squats – 3x10, 1xAMRAP
C. Straight Leg Deadlifts – 5x10
D1. Hamstring Curls – 3x15
D2. Hanging Leg Raises – 3x10
Lower B
A. SS Yoke Bar Good Mornings – 3x5
B1. Dead Stop Barbell Rows – 3x10
B2. GHR Ladders – 3x5
C. Close Stance Leg Press – 3x15
D. Spud Strap Ab Pulldowns – 3x10
Week 2
Lower A
A. GHR – 3x8
B. SS Yoke Bar Wide Stance Box Squats – 3x10, 1xAMRAP
C. Straight Leg Deadlifts – 4x10 increase weight.
D1. Hamstring Curls – 3x15
D2. Hanging Leg Raises – 3x10
Lower B
A. SS Yoke Bar Good Mornings – 4x5
B1. Dead Stop Barbell Rows – 3x10
B2. GHR Ladders – 3x5
C. Close Stance Leg Press – 3x15
D. Spud Strap Ab Pulldowns – 3x10
Week 3
Lower A
A. GHR – 3x8
B. Wide Stance Box Squats – 3x8, 1xAMRAP increase weight
C. Straight Leg Deadlifts – 3x10 increase weight.
D1. Hamstring Curls – 3x15
D2. Hanging Leg Raises – 3x10
Lower B
A. SS Yoke Bar Good Mornings – 3x5 increase weight
B1. Dead Stop Barbell Rows – 3x10
B2. GHR Ladders – 3x6
C. Close Stance Leg Press – 3x15
D. Spud Strap Ab Pulldowns – 3x10
Week 4
Lower A
A. GHR – 3x8
B. SS Yoke Bar Wide Stance Box Squats – 3x8, 1xAMRAP increase weight
C. Straight Leg Deadlifts – 3x8 increase weight.
D1. Hamstring Curls – 3x15
D2. Hanging Leg Raises – 3x10
Lower B
A. SS Yoke Bar Good Mornings – 4x5
B1. Dead Stop Barbell Rows – 3x10
B2. GHR Ladders – 3x6
C. Close Stance Leg Press – 3x15
D. Spud Strap Ab Pulldowns – 3x10
...The Above is just one example of how you can organize these movements with progressive overload (through increased weight and/or increased volume). There are a million different ways to organize these, and will differ from person to person based on your style, strengths, and weaknesses. Hopefully this gives you some ideas moving forward for exercises that you can use to build your deadlift.
I will continue will these small sample programs every few weeks as I work through my training. If you have any questions make sure to jump over and ask on the Q&A! (and tag my name if you have a question specific to this post).
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