Increasing work capacity. Deadlift rep range
Hi,
I was reading this article about work capacity: https://rippedbody.com/work-capacity/ (I also read the Andreas's Strength Training Periodization Made Simple)
It has the following example which has 8-10 rep range for squat and bench but caps the deadlift at 5 reps. I was wondering that if there is a reason that deadlift has lower reps than squat and bench.
Should I keep the rep range for the deadlift low like the example (max 5) or is it fine to do 3x8 -> 3x10 -> 4x8 -> 4x10 -> 5x8 -> 5x10 like squat or bench?
>
Let’s say your workout looks like this currently:
>Squat 200 3×5
>Bench 150 3×5
>Deadlift 250 1×5
>Total training volume by lift (weight x sets x reps):
>Squat: 3000 pounds
>Bench: 2250 pounds
>Deadlift: 1250 pounds
>Take a little weight off the bar, and try to increase your total training volume each week, taking a break from just pushing more weight up each session.
>So maybe start here:
>Squat 175 3×8 (4200 pounds)
>Bench 135 3×8 (3240 pounds)
>Deadlift 200 3×3 (1800 pounds)
>Then, over the span of a couple of months trying to increase volume (sets or reps) each training session, you may be doing something more like:
>Squat 175 5×10 (8750 pounds)
>Bench 135 5×10 (6750 pounds)
>Deadlift 200 5×5 (5000 pounds)
>At that point, you’ve dramatically increased your body’s ability to recover from a huge increase in workload – something that’s pretty easy to do with lower, moderately heavy loads (60-75% 1rm) but much more difficult with heavier loads (80%+: where you live on beginner routines).