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  • Yeah, I'd say the fatigue will be making them very twinge-prone. Don't get me wrong, you definitely can deadlift three times a week but you've gotta be smart with how you handle the volume and intensity.

  • So in my experience deadlifying three times a week is just not ok. Twice kills me, and that was heavy work (2x bodyweight) and speed work with lighter weights, pretty standard fare.

    How would you program 3x a week?

  • The key would be looking at it as volume accumulation rather than hitting a classic 'deadlift day' x3 - you'd want all reps to be moving smoothly throughout.

    One way would be lots of mid-weight singles or doubles, maybe triples, in the 60-80% region with waved periodisation. The way I've ran it was purely singles with short rest periods; 15@60%, 10@70%, @80%. Up 5% the next week then down 5% after that with a max single (without throwing form out the window) on heavier day. It was on a block where I was focusing on technique and the volume was enough to leave fatigue but far from debilitating (I was squatting 2-3 times a week at the time too).

    The other way I'd run it if you want a more traditional heavy/med/light setup is to incorporate the opposite stance. Limiting the volume or intensity on the heavy day (so 3-4 sets of 3-5 reps around 80% OR ~90% for a single set), speed singles on light day and opposite stance as a muscle-builder on medium day (3x5 without straining for reps or something). Or, if you need to keep to one stance, maybe use a variation for the med-day work or just have a second speed day. Either way, even heavy reps should be, if not fast, at least smooth. Once you start properly grinding you're already putting yourself in a hole.

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