Stephen Johnson wrote:
The deadlift saved my lifting career. When I started years ago, my long arms and legs made me a bust at squatting and bench pressing. I especially took a lot of ribbing over my bench press. But once a trainer showed me how to deadlift, I went from pulling under 100 pounds to over 300 in about a year. Guys who once laughed at me were asking me for deadlifting tips.
I don't think that I would ever drop the deadlift from my workout. It would be like losing a good friend.
Stephen, like you, I am built to deadlift. However, one of the problems with the deadlift is that the lower back overtraining very quickly and easily. This is especially true if one squats heavy and deadlifts heavy during the same week. I found that to be true for myself as well as others.
Another thing is that most lifters believe to deadlift more you have to keep deadlifting. Psychologically, they cannot get away from that idea.
With that information in hand, lifters who feel that they must deadlift to deadlift need to perform fewer deadlift sessions. This allows for a fuller recovery of the lower back.
Two lifters who increased their deadlift by performing fewer deadlift training sessions are Phil Rivera (a powerlifter in New Mexico) and Mike Tronski (a powerlifter in California).
We build Phil's routine around deadlfiting once a month. This took care of Phil's emotional need to do some deadlifts.
The other three weeks of Phil's program were devoted to Olympic pulls and good mornings.
Phil put 40 lbs on his deadlift with this method.
Mike Tronski's deadift training was limited to once every 14 to 21 days. With Mike we gauged it by how his back felt. If ihis back felt beat up, Mike would skip that week and deadlift the next week...providing his back had recovered.
Mike's non deadlift weeks were built around Olympic pulls and good mornings. Mike's deadlift went from 535 lbs to 589 lbs with this method. Mike is good for 600 lbs or a bit more on a good day.
I do no deadlifts until I get to the meet. My deadlift went from 540 lbs to 617 lbs with this program. You can find my 617 lb deadlift in the old folks section of the NASA New Mexico State Records.
My best pull out here in California is 595. It is listed in the USPF California State Records.
The main thing is to not overtrain you lower back.