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    Deadlift Program PDF

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    p300644
    This article provides a 4-exercise training program to improve one's deadlift over multiple cycles. The program is done once per week and consists of: 1) power cleans to warm up, 2) deadlifts in a 3-week cycle of sets of 8, 5, and 2 reps respectively with weight increases each cycle, 3) an assistance exercise (stiff leg deadlifts, block/rack pulls, or deficit deadlifts) done for 2 sets, and 4) barbell rows for back hypertrophy. Following this program 2-4 times before deloading is recommended to steadily increase one's deadlift strength and muscle mass over time.

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    © All Rights Reserved
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    Deadlift Program PDF

    Uploaded by

    p300644
    396 views7 pages
    This article provides a 4-exercise training program to improve one's deadlift over multiple cycles. The program is done once per week and consists of: 1) power cleans to warm up, 2) deadlifts in a 3-week cycle of sets of 8, 5, and 2 reps respectively with weight increases each cycle, 3) an assistance exercise (stiff leg deadlifts, block/rack pulls, or deficit deadlifts) done for 2 sets, and 4) barbell rows for back hypertrophy. Following this program 2-4 times before deloading is recommended to steadily increase one's deadlift strength and muscle mass over time.

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    This article provides a 4-exercise training program to improve one's deadlift over multiple cycles. The program is done once per week and consists of: 1) power cleans to warm up, 2) deadlifts in a 3-week cycle of sets of 8, 5, and 2 reps respectively with weight increases each cycle, 3) an assistance exercise (stiff leg deadlifts, block/rack pulls, or deficit deadlifts) done for 2 sets, and 4) barbell rows for back hypertrophy. Following this program 2-4 times before deloading is recommended to steadily increase one's deadlift strength and muscle mass over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    396 views7 pages

    Deadlift Program PDF

    Uploaded by

    p300644
    This article provides a 4-exercise training program to improve one's deadlift over multiple cycles. The program is done once per week and consists of: 1) power cleans to warm up, 2) deadlifts in a 3-week cycle of sets of 8, 5, and 2 reps respectively with weight increases each cycle, 3) an assistance exercise (stiff leg deadlifts, block/rack pulls, or deficit deadlifts) done for 2 sets, and 4) barbell rows for back hypertrophy. Following this program 2-4 times before deloading is recommended to steadily increase one's deadlift strength and muscle mass over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7
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    The program focuses on improving deadlift strength through a combination of power cleans, deadlifts with varying rep schemes each week, and assistance exercises targeting the back and hamstrings. It also emphasizes continual progression over multiple cycles.

    The main exercises are the power clean to warm up, followed by deadlifts with a changing rep scheme each week, and assistance exercises of stiff leg deadlifts, block/rack pulls, and deficit deadlifts.

    The program structures the deadlift progression with 8 reps in week 1, 5 reps in week 2, and doubles in week 3, with the weight increasing each cycle. It also recommends taking a deload week as needed.

    Is your Deadlift Stuck?

    (Or does it just suck?)

    Thanks for taking the time to download this free article. This
    program has gotten many stuck deadlifts un-stuck. So
    whatever your target milestone is 315? 405? 500? 600?
    this program can take you there if you exercise some patience
    and let the program run its course for a few months.
    The program is simple. Dedicate one day per week as your
    deadlift day. Ideally this will be spaced at least 2-3 days after
    your squat training so that you can pull on fresh legs. Each
    training day will consist of 4 exercises. You dont need any
    special equipment other than a bar and some good plates.
    Every third week you will need access to either a power rack or
    some pulling blocks. You can make blocks yourself or order
    them online.
    Lets dive right into the training program with the first exercise
    of the day!
    Power Clean
    A great way to warm up the deadlift and work on speed, power,
    coordination, and build your traps. Warm up weights will vary
    depending on how strong you are. But essentially you will
    begin the warm up process with triples and build up the weight
    each set until the weight starts to get heavy and/or technique
    starts to suffer on the last rep or two. Once this occurs, then
    switch to singles and go up as high as you can without wearing
    yourself out. Attempt new PRs as often as you want, but you
    shouldnt be missing a bunch or reps. This will waste time and
    energy. If you dont feel great on a particular training day, then
    dont bang your head against the wall trying to set a new 1RM.
    Just work up to 90-95% and call it a day. This program will help
    your power clean as well as your deadlift.
    Example build up:
    135x3 225x1
    165x3 245x1
    185x3 250x1-new PR
    205x3 315x3 (first Deadlift warm up set)

    Deadlift
    Now that you are warm and feeling fast (but not tired) hit your
    main work sets for the day. Each week, you will build up to one
    main workset on the deadlift, but the reps will vary each week.
    I like a 3 week cycle, where the reps are spread out across a
    fairly broad spectrum. Week 1 is a top set of 8 reps. Yep 8
    reps. By the time you get to the end, it may seem like you just
    sprinted 400 meters, but heavy sets of 8 build tons of muscle
    mass. Kirk Karwoski one of the greatest power lifters of all
    time, lived on sets of 8 at the beginning of his training cycles.
    He told me that one of the best things about the 8 rep set is
    that it makes your 5 rep sets stronger. And any good strength
    coach will tell you that the 5 rep set is THE primary rep range
    where strength is built. Staying with that thought, week 2 calls
    for the lifter to work up to a set of 5 reps. Then in week 3, the
    lifter will cycle down to a heavy double. On week 4, the lifter
    will return to the 8 rep set, but this time, with 5 more pounds
    than he did in week 1.
    Here is an example progression:
    Week 1: 405x8
    Week 2: 445x5
    Week 3: 485x2
    Week 4: 410x8
    Week 5: 450x5
    Week 6; 490x2
    And so on and so forth.
    Exercise 3 The Big 3 Deadlift Assistance Exercises
    Week 1: Stiff Leg Deadlifts
    The primary exercise to build the hamstrings. I prefer to do
    these standing on a 2-4 inch platform for increased range of
    motion. Form is everything and you need to keep a tight arch
    in the back and work your hamstrings. When we do our regular
    deadlifts, I just want you pulling big weights in the best form
    possible. When we do the SLDLs we have to make sure that the
    emphasis is on building up the right muscle groups. Go heavy,
    but dont compromise. Stay with sets of 8 for 2 sets. You can
    do them as sets across (2x8x315) or as descending sets (8x315,
    8x275). Descending sets ARE NOT drop sets. You rest fully
    between sets, but these can be taxing and sometimes the first
    set really wears the lifter out. To maintain form and keep
    emphasis on the hammies, its okay to strip a little weight off
    the bar for set 2.
    Week 2- Block Pulls or Rack Pulls
    Whether in a rack or with blocks we need to elevate the bar to
    the top of the shins, just below the knee for some partials. The
    emphasis this week is to brutalize the spinal erectors with
    heavy weights. Again for 2 sets, but with sets of 5. As with the
    SLDLs, the 2 sets can be done across (same weight on both
    sets) or as descending sets.
    Week 3 Deficit Deadlifts
    This is where we build up the drive off of the floor. Stand on a
    2-4 inch block (or stack of rubber mats) and force the quads to
    be more involved in the range of motion. REMEMBER! This is
    not a stiff leg deadlift. Bend your knees into a semi squat
    position and make the quads work! Go heavy, but stay strict,
    strict, strict! 2 sets of triples. Sets across or descending sets.

    Exercise 4 Barbell Rows


    Pull them paused from the floor or bodybuilder style at a 45
    degree angle. It doesnt matter. The idea is to blow up the
    upper back and whatever is left of the spinal erectors with
    some higher reps. Again, go heavy, but get a pump in the
    target area. Sloppy rows are popular but they dont do much to
    build your back. Volume is good here, so 3-6 sets of 8-12 reps
    is good. Sets across or descending sets are fine.
    *Note: if the low back is totally fried from the heavy pulling
    movements, you can replace the barbell rows with a less low
    back intensive variant such as a chest supported t-bar row,
    seated cable row, or any other type of machine based
    row..but use the bar if you can.
    This program is hard. Take a deload week if you need one. A
    good plan would be to run through this cycle 2-4 times, then
    take a light week (maybe just power clean and nothing else)
    and then run through it again.

    A simple split might be:


    Monday: Squat Training
    Wednesday: Chest/Shoulder/Triceps
    Friday: Deadlift Training

    No program will work forever, and this one is no exception.


    However if you follow the guidelines above you will add
    poundage to your deadlifts and muscle to your frame. And you
    will learn valuable lessons about what works for you and what
    doesnt. If you need further assistance shoot me an email at
    [email protected]

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