Allright guys, I'm hoping you'll forgive my lack of diligence in researching this myself. I'm up to my neck in writing journal papers and dissertation, so can't do a lot of fitness research for the next couple of months.
I'm thinking of starting to work deadlift again, with the goal of getting it as far back up there as possible and perhaps compete in the deadlift part of a BP+DL contest in a year or two if it goes well.
I'm not planning to work BP or squat at all due to shoulder issues. Part of the motivation is to give me a very positive goal to focus on to let my shoulder heal for an extended period of time.
The problem is that my knowledge of cycling, etc., is stone age at this point. I need to start at the bottom, like a beginner. What sets and reps are the gurus recommending nowadays for beginning powerlifting? 5x5 once per week, with 2 of them being real work sets? Continue that until I can't add any weight, then do what?
What other stuff would be recommended? Should I do deadlifts then go home or do rows, shrugs, straight-leg deadlifts during that workout? Should I do these things later in the week?
In the old days, I'd have a deadlift/back day and it would look like:
Deadlift, Rows, Shrugs, SL Deadlift and that would be once per week. Near a contest, it would be deadlift and that's it.
As for the rest of my program, I'll probably do core work a couple of days per week, mainly situps, crunches, leg swings, V-ups, etc. I'll also have a couple of conditioning days that look like CrossFit metcon workouts without weights.
The idea is tentative at this point. If you guys could give me a little boost in that one area, I'd appreciate it.
I'm sure some hardcore pl guys will want to slap me for saying this, BUT...
I had outstanding DL results with Pavel's PTP program. I'd be happy to email the particulars if you want to give it a look.
That said, I've never pulled more than 415 so I'm sure there's someone more qualified to offer advice on program design.