How To Increase Deadlift Intensity

Posted by Dave Napper on Mar 19, 2018 in #Ambassador Blogs.

My current training program has deadlifts twice per week, one stock standard conventional deadlift session and the other is with added chain weight.

Why use chains?

The point of the chains is to strengthen my sticking point which is around my knees. As I initiate the lift, I pull 245kg off the floor but then the chains raise makes the lift heavier and forces me to get stronger throughout the lift.

At lockout, there would be approximately 40kg of added weight as not all the chains are off the floor.

The aim is to complete a 245kg deadlift triple with 50kg of chains.

My chained deadlift session goes as follows

Chained deadlifts

Add 50kg of chains to all sets.

Intensity Sets and Reps Weight
Warm Up 1 x 1 70kg
Warm Up 1 x 1 120kg
Warm Up 1 x 1 170kg
Warm Up 1 x 1 220kg
Working Sets 3 x 3 245kg
Working Sets 3 x 5 225kg

Low barbell squats

Intensity Sets and Reps Weight
Warm Up 1 x 1 70kg
Warm Up 1 x 1 120kg
Warm Up 1 x 1 170kg
Warm Up 1 x 1 220kg
Working Sets 3 x 3 240kg

Single arm dumbbell rows

Intensity Sets and Reps Weight
Warm Up 1 x 10 40kg
Warm Up 1 x 10 50kg
Working Sets 3 x 10 60kg

Lat pulldowns

Intensity Sets and Reps Weight
Warm Up 1 x 10 70kg
Warm Up 1 x 10 80kg
Working Sets 4 x 10 90kg

Have any questions about this session? Leave us a comment below.

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