Diipen Crushes MAJOR Milestone on Volume Deadlifts

Diipen Crushes MAJOR Milestone on Volume Deadlifts

Diipen put in a very good Deadlift workout. This marks the end of this cycle of Single Double Triple (SDT) Progression. We will begin a new cycle in a few weeks. Today was a big milestone. Diipen managed to add weight, add reps, add sets, flirt with his max, actually pull all the way to his max, fail that due to a torn callus and then come back and lockout his max.

Diipen’s current Deadlift plan has him alternating SDT Deadlifts and Chained Deadlifts on a weekly basis. The plan for Eric Troy’s SDT Progression on Deadlifts is very straightforward but we have kept the guidelines for Chained Deadlifts relatively lax. After next week Diipen will be following a 3 week wave on Chained DL:    

Week 1: 3 reps x 5 sets  

Week 2: 2 reps x 7 sets 

Week 3: 1 rep x 10 sets 

The idea is to keep the weight constant for each workout and then every rotation we will bump up the weight using micro-loads.

So far Diipen has been doing two burn-out sets of 10 reps after the heavy DL training each workout. We are going to swap that out for 3 sets of 8 reps of Snatch Grip Deadlifts. Additionally Diipen is going to introduce some high rep squat training with the SSB and he will be doing Metabolic Conditioning Drills to reduce the belly. Lastly he is going to begin dedicated Grip training because the last thing we need is for his deadlift to be stronger than his grip.

Deadlifts SDT Progression:

176 kgs x 6 reps

186 x 6

195 x 5 straps

200,5 x 4 @ 92.4% straps

206,5 x 2 PR @ 95.2%

213 x 1 @ 98.2%

217 x 0 @ 100% Ripped Callus

217 x 1 @ 100% straps

TRIPLE PROGRESSION!