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Deadlift 12 week block + Peak Week 13

Posted by David HENSLER on

Deadlift 12 week block + Peak Week 13


Highlights -
- regulated intensity weeks 1-7
- weekly increasing intensity after week 7

Lifters choice:
-pick your own accessory lifts/ sets/ reps
-list is for examples, but can be used



6 weeks volume block 
Week 1 3x5 @ 82.5%
Week 2 1x7+ Amrap @ 82.5%
Week 3 4x3 @ 85%
Week 4 3x5 @ 85% 
Week 5 1x7+ amrap @ 85%
Week 6 6x3 @ 80%


1 week intensity ramp
Week 7- 
Top set 1 x 3 @  90%

 Deadlift 
5 week strength block-
Week 1- 3x3 @ 85%
Week 2- 4x2 @ 87.5% 
Week 3- 3x3 @ 90%
Week 4- 4x2 @ 92.5%
Week 5- 3x1 @ 95%

Peak- week 13-
1x1 work up to max of 105-110+%



Accessories - example list :
Deficit deadlift
Rack pulls 
Dumbbell or barbell row
Chin up/pull up 
Straight leg/Romanian deadlift 
Good mornings

***

Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

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