Remembering the entire goal of what you said was to improve your deadlift 75lbs something like this is what I would recommend:
Day 1
Heavy Deadlift focus
General Warmup (whatever you prefer)
3 rounds RPE 7
Facepulls x20
Banded pulldowns (lat focus) x20
Single leg deadlift x8 each side
Snatch (Or vertical jump)
Focus on power and technique, working to a weight to hit for 5 good singles would be a good start. Vert jump 5x2 instead.
Deficit Deadlift (Stand on a plate or equivalent that allows normal foot width)
5x3
Week 1 75%,Week 2 80%, Week 3, 85%, Week 4 55%
(Week 5,6,7 go 80%, 90%, retest)
(Add press here if you want)
Superset 4 rounds
DB chest supported rows 4x8-10 RPE 8
Nordic curl or halop curl 4x5-8 RPE 8
Suitcase carry x5 rounds each side (no straps)
Pick a distance and weight that is hard, but doable by the 3rd set.
Day 2
Athletic Focus
General warmup (Whatever you prefer)
3 rounds RPE 7
Chest supported YTWs x10 each side
Cossack Squat x10 Each side
Over head carry 20-40m
Broad Jump 5x3, 1 min rest between reps (100% effort each rep)
Zercher Squats
4x6 RPE 8
(Add press here if you want)
Superset, 90 sec rest between rounds
4 rounds RPE 8
Dumbell Swing 4x8-12 each side
RDL 4x8-12
3 rounds of 2 mins initially building each session.
Plank, alternate 1 foot off ground every 30 secs for 2 mins, 1 min rest
Notes:
3 weeks on 1 week deload, deload will be done at 55-60% and drop set count in half.
E.g 4 rounds becomes, 55% and 2 sets instead of 3 or 4.
2x 4 week cycles of the above and then we restest, adding weight to deadlift by percentage. Try to add weight or reps to each assistance exercise.
The plan from there would be to swap out some exercises based on the testing and how you feel.
Deficit deadlift swaps out for normal deadlift and pull repeat singles with smaller rest.
The idea is to get you used to pulling hard regularly, but without crazy amounts of volume.
8 weeks again, including 2 deloads and assess from there.
E.g
You pull 545lbs would be repeat singles with something like:
Week 1 475 5x1, with 1 min rest
Week 2 485 5x1, with 1 min rest
Week 3 495 5x1, with 1 min rest
Week 4 Deload
Week 5 500lbs 3x1 1-2 min rest
Week 6 510 3x1 1-2 min rest
Week 7 520 lbs 3x1 1-2 min rest
Week 8 deload
The above should have us somewhere around 550lb to 570lb again, with a shit load of practice and work capacity in the deadlift specifically.
On the assistance with a rep range aim for a weight you can only hit the lower range on. The higher reps are for when you can’t add weight but can have a win by adding a rep to the set.
Heavy day at the start of the week to maximize recovery before baseball on the weekend. Hit the athletic day at least 3 days out.
I added a space where you could do a press variation if you wanted to only do these two sessions, to free up a day for some conditioning.
I would do that conditioning as a finisher post baseball skill work personally.
That's a loose version of what I would recommend if someone asked me with your background. That's with the little detail you gave me.
Main points:
Your lower back is strong enough, so I am building your upper/mid back with lots of pulling etc.
I am getting you to pull from a deficit to build your supposed weak pull off the floor.
Percentage based for the pulls, but RPE 7,8,9 would also work, provided each week progresses.
I am keeping the heavy work lower volume or choosing exercises that will keep your legs fresh for sport by limiting total weight, e.g zercher squats.
You can either do a maintenance press program (spot in session) or do a 3rd day, provided you avoid adding to much more rowing.
2 days instead of 4, (optional 3rd) to allow you to still recover to train for your sport whilst lifting heavier than normal.
After we see where the above gets you I would do some more traditional powerlifting sets to get to 600lbs depending on how you respond to the above. That's when I would do your more traditional sets with long rest periods. I want you to lift with shorter rests prior to that so when it becomes about chasing 1RMs the sessions feel easy even in season.
I am sure with a bit more info like specific days, I could move a bit more around and adjust assistance if you want to press in these sessions. I tried to keep some athletic work in there for you that is easy to recover from.
You have years of working up to a moderate single set so i want repeat sets across for the first 8 weeks and then repeated heavier singles for the second 8 weeks. I want to add a bit of volume without going too crazy. The big lifts are reasonably low volume overall.
Then I can see where we end up and go from there. None of the assistance work would be set in stone, but it's either hamstring, upper back or hip focused.
I tried to use some stuff you haven't regularly done because your assistance work has stayed pretty static in exercise choice.
Critique away. That's what I have done off a single video, looking through your log and the assumption you play weekend baseball only which you didn't confirm. Not perfect, but no program is. Feel free to pick out what you really hate and I will explain why I included it so we can have a bit of fun either way. Same applies to anyone
