Deadlift – Level 5 – Upper-Intermediate


[tabl class=”table-condensed” caption=”” width=”100%”] Workout A
3×5 Deadlift or RPT if you transitioned to that in Level 3 or 4.[/tabl]

How to Progress on 3×5

Every time you complete Workout A you’ll add a total of 5 lb to the bar for the next workout. If 5 lb seems too challenging, you can switch to 2.5 lb increases.

What if I am stalling on 3×5?

In the Upper-Intermediate stage of training, you may start having difficulties adding 5 lb each week to your 3×5 deadlift. To allow for progress, you’ll move from a 3×5 to Reverse Pyramid Training (RPT) rep scheme. You’ll know when to switch to RPT deadlift workouts if you are unable to get all 15 reps in two consecutive squat workouts. For full instructions on how to switch from 3×5 to RPT see the FAQ and search for RPT.

How to Progress on RPT

See instructions in the FAQ and search for RPT.

Build and Maintain

Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you have enough strength with the deadlift to RX WOD’s. With that said, the deadlift (much like the back squat) is eminently important for any strength and conditioning program that’s worth its salt. I implore you to keep the deadlift in your training routine a minimum of twice a month. To do this, continue with the RPT protocol. This should carry you into the high upper-intermediate ranges and perhaps into the advanced strength ranges. The programming necessary for that level of development is beyond the scope of this program but if you send me a message I’ll be happy to assist in pointing you in the right direction or bring you on as a 1-on-1 client.