TLDR: I Deadlifted over 600lb every day for 50 days, and came out the other side stronger, and better for it.
In the process I took my 1RM from 712 to 752 (323->341kg), and hit a bunch of other PR’s along the way.
702x8 sumo AMRAP (an 889 estimated max)
Background Info
I started lifting with my dad as a young kid. I am in my mid-thirties now. There were some extended breaks from training over the years, but I always maintained an active physical lifestyle playing sports, working construction, etc.
You can find more detailed background information in my previous program writeups.
(Links are to removeddit, give them time to load)
So fast forward a bit, and we get to spring 2021. I just wrapped up ”Simple Jack’d”, and decided to sign up for a meet. Now I had to decide how to train for it.
Enter – DLED – Deadlift Every Day
Over the years I have experimented with many different setups for high frequency training. From my earliest attempts of mimicking the "Bulgarian Method" of maxing out every day, to "Simple Jack’d’s" more reserved setup of a 6 rep daily minimum, I have learned a lot. I decided to start this program with a new approach, similar to "Simple Jack’d", but with some rules.
1) Deadlift 3 reps at 85% Every Day.
2) Deadlift 1 Rep at 95% once per week.
3) No hype, no grinding on daily reps.
If the week goes well and all the reps are completed, add 1 rep, or 1% to the daily minimum, and move onto week 2. Maintain the weekly 1 rep minimum at the same intensity unless I set a new 1RM PR.
In the end, this is how my 50 days of programming looked.
- Week 1: 3 reps at 605 Every Day, 1 at 675+ Every Week
- Week 2: 3 reps at 610 Every Day, 1 at 675+ Every Week
- Week 3: 4 reps at 610 Every Day, 1 at 675+ Every Week
- Week 4: 4 reps at 615 Every Day, 1 at 675+ Every Week
- Week 5: 5 reps at 615 Every Day, 1 at 690+ Every Week
- Week 6: 5 reps at 635 Every Day, 1 at 690+ Every Week
- Week 7: 1 rep at 675 Every Day, 1RM Conventional and Sumo
- Day 50: 700 AMRAP
DLED Accessories/Assistance
I decided to pair my high frequency low volume deadlifting, with the polar opposite for accessory work. A basic, single muscle group per day, “Bro Split”. I would hit that single muscle group with high volume of a single lift, and then move on.
Cardio I ran 171 miles over the course of these 50 days. An average of 3.4 miles per day. My longest run was 8 miles.
I strongly believe that a good base of cardiovascular fitness enables me to work harder, longer, and in the end, lift more weight.
Training Log/Highlights
My full deadlift training log for these 50 days can be found in this spreadsheet with videos of the top set each day hyperlinked in the log.
Here are some highlights of my favorite sets
Week 1: 675x2
Week 2: 625 Beltless Conventional
Week 3: 684x1 Conventional
Week 4: 727x1 Sumo PR
Week 5: 675x2 675x3 Beltless Sumo Hook Grip, 645+chains conventional
Week 6: 736x1 Sumo PR, 664x5 against bands
Week 7: 700 conventional, 752 Sumo, 815 wagon wheel
Day 50: 702x8 TnG Sumo AMRAP
Data / Summary
Overall I hit 187 reps over 600lb in 50 days, for a total volume of 120,252 lb. That's makes the average day 3-4 reps at 640+
The lowest daily weight I hit was 605, the highest was 752 off the floor, and 815 off of wagon wheels with the top set estimating out to 889 on day 50 (702x8)
Of those reps, 134 were hook grip, and 53 were strapped, 32 were conventional, and 155 were sumo.
Using Variation to combat Fatigue
If you look through the training log, or have followed any of my comments in the weightroom daily discussion threads, you’ll notice that I used a LOT of variation throughout the last 50 days.
These variations weren’t chosen entirely haphazardly. In fact, I put a lot of thought into what I was going to do each day/week ahead of time, and then paid close attention to how I felt to adjust along the way.
Here are a couple examples of how lift selection could facilitate recovery or increase stimulus without just adding/decreasing weight:
- When my thumbs were hurting I would use straps
- If my hips felt good I would pull sumo
- If my lower back was feeling good, I would pull conventional
- If my lower back and hips were both feeling good I would go heavier, and hit more than my daily minimum intensity
- If my upper back felt strong and rested, but I didn’t want to overwork my lower back or hips, I would add bands or chains, increasing the intensity at the top of the lift, without increasing demands at the bottom
- When my positioning felt sloppy, I would add paused reps.
Every variation had a purpose, and was chosen to fit that day based on how I felt when I woke up, and in the hours leading up to my training.
Diet, Sleep, Recovery
My starting weight was 228 and my ending weight was 225, a net loss of 3lb
I tracked calories for a bit at the beginning of this 50 day period, but stopped about halfway through. At the time I was eating around 4,200 calories per day and maintaining.
As for what I eat... it varies, but I'm a big fan of carbs. I aim for 180g+ of protein, 100g+ of fat, and then fill in the remaining with 600+g of carbs
I usually start the day with some sort of PB&J, my favorite is to [Toast a Blueberry Bagel, add Chunky Peanut Butter, Honey, Raspberry Jelly, Fruity Pebbles]() and maybe a banana.
Mid day I usually eat out, because I work pretty far from home. My go-tos are burritos, sandwiches, pizza, all the good stuff people tell you to avoid if you are a serious lifter... I eat it.
Dinner is usually whatever my wife makes, it changes all the time due to kids, and I don't worry too much about it.
If I am hungry, I eat more.
If I'm tired, I eat more.
If I'm sore, I eat more.
If I am feeling achy or run down? I'll eat a bunch of gummy worms and drink a half gallon of OJ, then go for a run.
I don't take / never have taken steroids. Due to a pituitary tumor I have multiple recent blood tests showing my T levels, and offer my physique as further evidence.
I try to go to sleep before 10:00pm every night, and usually wake up around 5:00am
I do LISS cardio as often as possible, preferably in more frequent, shorter doses
(I find that two 5ks are easier to recover from than a single 10k)
CNS fatigue and overtraining
You see it all the time on internet forums. “You cant do X, you’ll overtrain”, or “Deadlifts are too taxing on the CNS to do more than a single set of 5 per week”
Obviously that’s ridiculous.
Now, I am not going to say overtraining isn’t real, or that it doesn’t happen. It does. But it is just REALLY hard to get to that point if you are paying attention to the other variables.
If deadlifting 600-750 for reps every day for weeks on end, while also running 171 miles doesn’t result in overtraining, you are probably going to be OK adding that 3rd set of curls to the end of your 5x5 LP
The key is to focus on what I mentioned above in diet/sleep/recovery.
Eat, sleep, do your conditioning.
Pain and Injury
I’ve dealt with many injuries over the years, from broken bones and torn muscles, to herniated discs, jambs, sprains, and dislocations…. and I had a few little bangs and tweaks over the last 50 days as well.
Going into this, I hadn’t pulled with a hook grip on a regular basis. Within the first week I had bruising on both thumbs, a split in my thumb nail, and a tear on two fingers. It took some adjustment, but I learned how to fix my grip, and was able to train through the discomfort, to the point that I am now comfortable holding 750+lb without issue, and my thumbs are all healed up.
I also smashed my toes one day, they bled a bit and bruised badly. I thought that my middle toe may have been broken, but a bit of tape holding it to the other toes, and some caution while running was enough to let me push through it. Although it is still hurting to this day.
Then, on day 46 I tweaked something in my lower back pulling 700 beltless. I actually felt/heard a pop and immediately dropped to the ground. Everyone has heard of R.I.C.E. (rest, ice, compression, elevation) but I refused to let a back injury sidetrack me again.
I immediately started working at it. Instead of RICE I opted for MEAT/METH, Motion, Elevation, Analgesics, Treatment/Traction, and Heat. What this means, is that I didn’t just lay down. I started foam rolling, stretching, taking Ibuprofin, working the area with a lacrosse ball, heat packs, hot baths, hot showers, walking, and even some light jogging, etc.
On day 47 I woke up in the morning STIFF and SORE. I immediately attacked the issue again with the same Methods. Later on I was able to Deadlift 675 off wagon wheels, which reduced the ROM to the point of less discomfort, and got out for a nice run without too much pain.
On day 48 I was already feeling significantly better, but I was still stiff and sore. Once again, I employed the same methods and rehabbed my way through the pain until I could touch my toes with straight knees, and pick up my kids without holding my breath. Later that day I would pull 765 pounds off of wagon wheels again. This time with even less discomfort than the day before.
On day 49 I woke up feeling like I was back to 80+%. But I took the time, and the medicine, and worked through the same drills and stretches. Later that day I would pull 675 off the floor for my first full ROM deadlift since the injury, and then go on to pull 765, and 815 off the wagon wheels, ending with a nice big PR. On day 50, I felt great, and finished with a big 702x8 deadlift AMRAP for a new all time PR on my estimated max… and did so completely pain free.
I am still a bit tight and sore in the morning, but its improving every day, and I am diligent about working at it. Staying moving, working the area, taking basic meds like Ibuprofen, foam rolling, stretching, and even lifting all make a huge difference on healing faster.
Conclusion
This couldn’t have gone better. At the outset I had no idea I was about to put 40lb on my deadlift 1RM in only 50 days.
Starting 1RM: 712 vs Ending 1RM: 752
And better yet, I learned a lot about myself, about training, about diet, and recovery, about pain and fatigue management, and more.
Is your deadlift stalling? Should you go deadlift 600+ Every day now?
Probably not.
But if you look at your training, I'm sure there is room to do MORE...
I'm happy to discuss high frequency or answer any non-accessory related questions.
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* This article was originally published here
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