How to increase deadlift intensity

Posted by Dave Napper in Muscle Building

Estimated reading time: 1mins

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.

IntensitySets and RepsWeight
Warm Up1 x 170kg
Warm Up1 x 1120kg
Warm Up1 x 1170kg
Warm Up1 x 1220kg
Working Sets3 x 3245kg
Working Sets3 x 5225kg

Low barbell squats

IntensitySets and RepsWeight
Warm Up1 x 170kg
Warm Up1 x 1120kg
Warm Up1 x 1170kg
Warm Up1 x 1220kg
Working Sets3 x 3240kg

Single-arm dumbbell rows

IntensitySets and RepsWeight
Warm Up1 x 1040kg
Warm Up1 x 1050kg
Working Sets3 x 1060kg

Lat pulldowns

IntensitySets and Reps Weight
Warm Up1 x 1070kg
Warm Up1 x 1080kg
Working Sets4 x 1090kg
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