I recently hit a new PR of 405x3 on the DL... My goal to hit by the end of this year is at least 500x1.
I am a smaller guy, 5'7'' - 180lbs. And I do not want to put on much mass unless it is lean. I know I am slowing down my progress, however for marketing purposes (i am a trainer) I need maintain the abz especially during beach season.
In the past I've experienced burn out from DLing heavy and frequently which led to an acute injury. So now I recognize the benefits of using DL variations to promote adaptation and strength gains, yet keep the CNS from getting fried.
I am thinking of programming my DL training this way... 1 week of halting dead lifts, 1 week of rack pulls, 1 week of heavy DLing (testing my progress), then a deload week using light speed pulls. I've heard good things about using the good morning, but haven't figured out a good way to add it to my program.
I currently train the lower body 2 days a week... 1 day is DL/Hip focused, the other is Squat/quad focused. I do variations of each lift both days though.
Please guide me in my quest for a 500lb DL and also share some of the more successful DL variations.