FREE STRENGTH PROGRAMS click here



Simple Deadlift Program (T-Nation)

Posted by David Hensler on

Simple Deadlift Program

The key to using this program effectively is starting with an accurate 1RM from which all your subsequent lifts will be based. All too often lifters overestimate their max or use a number they could do in their sleep. It's essential to use your current true max using proper form.

Failure to do so will only result in overtraining, making it difficult to progress from week to week, and in general screw up the whole program.

It's also important to note that you don't recalculate your max at any point during the program. Strength increases have been factored into the design of this program and adjusting the weights during the program will completely muck it up.

The Plan

 

  • Week 1: 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
  • Week 2: 5 x 3 x 75%
  • Week 3: 5 x 1 x 80%
  • Week 4: No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
  • Week 5: 5 x 5 x 75%
  • Week 6: 5 x 3 x 80%
  • Week 7: 5 x 1 x 85%
  • Week 8: No deadlifting, but do accessory movements.
  • Week 9: 4 x 5 x 80%
  • Week 10: 4 x 3 x 85%
  • Week 11: 4 x 1 x 90%
  • Week 12: No deadlifting, but feel free to do accessory movements.
  • Week 13: 3 x 5 x 85%
  • Week 14: 3 x 3 x 90%
  • Week 15: 3 x 1 x 95%
  • Week 16: No deadlifting and no lower back work at all.
  • Week 17: Retest your max or compete in a powerlifting meet.

0 comments

Leave a comment

Please note, comments must be approved before they are published