Deadlift workouts

[mateo]

SGT. Rock's Deadlift routine. This routine is pretty intense.

SLDL CYCLE (Off of 3 inch box)
1. 45% (3x10)
2. 48% (3x10)
3. 51% (3x10)
4. 55% (3x5)
5. 58% (3x5)
6. 61% (3x5)
7. 64% (2x5)
8. 67% (2x5)
9. 70% (1x5)
10. Rest
Deadlift routine
1. 72.5% (3x5)
2. 75% (3x5)
3. 77.5% (3x5)
4. Rest - If using gear use it from here on.
5. 80% (3x4)
6. 85% (3x3)
7. 88% (2x3)
8. Rest(No pulls this week)
9. 92.5% for a double (2 reps)

[mateo]

TIM BRUNER'S DEADLIFT ROUTINE

BY TIM BRUNER
POWERLIFTING USA AUGUST 1998

**for different strength levels, if your max is 400 and starting lift for the routine is 500, mulitply
poundages by 0.8; if your max 600, mulitiply the poundages by 1.2
(ex. your max divided by 575 equal your percentage that you use to multiply your poundages)


14-WEEK CYCLE

WEEK 1
WARMUP: 135/6; 225/3; 315/3; 405/1
500/3, 475/6, 425/8; 400/10

WEEK 2
WARMUP: 135/6; 225/3; 315/3; 405/1
525/3; 500/6; 475/8; 450/10

WEEK 3
WARMUP: 135/6; 225/3; 315/3; 405/1
550/3; 525/6; 500/8; 475/10

WEEK 4
WARMUP: 135/6; 225/3; 315/3; 405/1
575/3; 550/6; 525/8; 500/10

WEEK 5
WARMUP: 135/6; 225/3; 315/3; 405/1
600/3; 575/6; 550/8; 525/10

WEEK 6
NO DEADLIFT

WEEK 7
WARMUP: 135/6; 225/3; 315/3; 405/1
600/3; 575/6; 550/8; 525/10

WEEK 8
WARMUP: 135/6; 225/3; 315/3; 405/1
625/3; 600/6; 575/6; 550/6

WEEK 9
WARMUP: 135/6; 225/3; 315/3; 405/1
657/5; 625/3; 525/3; 425/3

WEEK 10
WARMUP: 135/6; 225/3; 315/3; 405/1
675/3; 625/3; 525/3; 425/3

WEEK 11
WARMUP: 135/6; 225/3; 315/3; 405/1
700/3; 650/3; 600/3; 575/3

WEEKS 12 & 13
NO DEADLIFT

WEEK 14(MEET DAY)
FIRST ATT.
683
SECOND ATT.
716
FINAL ATT.
739


ASSISTANCE WORK:
PULLDOWNS 4*6
LOW PULL OR SEATED ROWS 4*6
T-BAR ROW 4*6

[mateo]

KEN UFFORD DEADLIFT ROUTINE

Powerlifting USA, May 1997
**written for a lifter whose max is 575 and wants to achieve a max of 600.
**for different strength levels, if your max is 400 and starting lift for the routine is 500, mulitply poundages by 0.8;
if your max 600, mulitiply the poundages by 1.2
(ex. your max divided by 575 equal your percentage that you use to multiply your poundages)

WEEK 1
135/5; 225/5; 315/3; 405/1; 450/1;440/5; 440/4
WEEK 2
135/5; 225/5; 315/3; 365/2; 415/1; 460/5; 460/4
WEEK 3
no deadlifts; Hang Cleans 5*3; Good Mornings 5*5
WEEK 4
135/5; 225/5; 315/3; 405/2; 450/1; 490/5; 490/4
WEEK 5
135/5; 225/5; 315/4; 405/2; 455/1; 490/5; 490/4
WEEK 6
No deadlifts. Do only the assistance work
WEEK 7
135/5; 225/5; 315/4; 405/3; 475/2; 520/4; 520/3
WEEK 8
135/5; 225/5; 315/4; 405/3; 475/2; 520/4; 520/3
WEEK 9
No Deadlifts. Do the assistance work
WEEK 10
135/5; 225/5; 315/4; 405/3; 455/2; 505/3; 550/3; 550/2
Wear full lifting gear
WEEK 11
135/5; 225/5; 315/4; 405/3; 455/2; 515/1; 565/2; 565/1
Wear full lifting gear
WEEK 12
REST
MEET WARMUP
225/1; 315/1; 405/1; 495/1
ATTEMPTS
OPENER: 550
2ND:590
3RD:600-610
**Wear a belt only at 405 and above(weeks 1-6)
**Wear a belt and suit bottoms above 405(weeks(6-12)

Assistance Work
Reverse Hyperextension 3*8-15
Seated Rows 3*8-12
Seated Calves 3*15
Crunches 3 sets

[mateo]

Ken Snell's Deadlift Routine

Powerlifting USA February 1999
8 Week Cycle
(based on a 400 pound max)
Week 1
1*10/135
1*6/225
2*8/275
1*6/250

Week 2
1*10/135
1*6/225
2*8/285
1*6/260

Week 3
1*10/135
1*6/225
2*8/295
1*6/270

Week 4
1*10/135
1*6/225
2*6/315
1*6/290

Week 5
1*10/135
1*6/225
2*5/340
1*6/315

Week 6
1*10/135
1*6/225
1*1/300
2*4/360
1*5/315

Week 7
1*10/135
1*6/225
1*1/315
2*3/380

Week 8
1*10/135
1*6/225
1*1/315
1*1/385
1*1/415

Week 9(Contest)
1*10/135
1*5/225
1*1/315
Opener/370
2nd Att./415
3rd Att./430

Supplementary Exercises
T-Bar Rows 2*10/70
Seated Rows 2*10/60
Front Pulldowns 2*10/60
Good Mornings 2*10/100
Hyperextensions 2*10/10
Incline Sit-ups 2*10/10
Leg Raises 2*10/BWT
*Go up on all the assistance work
*Stop all assistance work on the 7th and 8th weeks
Percentages for Max. Lifts
300--.75 or 75%
600--1.5 or 150%
Ken Snell
c/o All American Gym
118 S. Kentucky Ave.
Lakeland, FL 33801
[phone]

[mateo]

Coan/Phillipi 10 week Deadlift Routine
Based on a 425 lbs (193 kg) current max and a 475 lbs (215 kg) desired max we get the following cycle. Weights are rounded to the nearest 5 lbs. Notation: sets x reps @ weight.

NOTES: Percentages for the deadlifts are based on the desired max whereas percentages for the power shrugs are based on the current max. Rest 90-120 sec between sets of all assistance exercises.

Week 1
Deadlift (75%): 1x2 @ 355 lbs
Speed deadlift (60%): 8x3 @ 285 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Week 2
Deadlift (80%): 1x2 @ 380 lbs
Speed deadlift (65%): 8x3 @ 310 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Week 3
Deadlift (85%): 1x2 @ 405 lbs
Speed deadlift (70%): 6x3 @ 335 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Week 4
Deadlift (90%): 1x2 @ 430 lbs
Speed deadlift (75%): 5x3 @ 355 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Week 5
Deadlift (80%): 3x3 @ 380 lbs
Speed deadlift (65%): 3x3 @ 310 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 255 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 6
Deadlift (85%): 1x2 @ 405 lbs
Speed deadlift (70%): 3x3 @ 335 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 275 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 7
Deadlift (90%): 1x2 @ 430 lbs
Speed deadlift (75%): 3x3 @ 355 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 300 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 8
Deadlift (95%): 1x2 @ 450 lbs
Speed deadlift (70%): 3x3 @ 335 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 320 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 9
Deadlift (97.5%): 1x1 @ 465 lbs
Speed deadlift (70%): 2x3 @ 335 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 320 lbs
Stiff-leg deadlift: 2x5


Week 10
Deadlift (100%): 1x1 @ 475 lbs
Speed deadlift (60%): 2x3 @ 285 lbs (rest as needed b/w sets)


Week 11: Meet day/max attempt

[mateo]

Rick Gaugler Deadlift Routine (believe he did 700 @ 165) (Got this out of Powerlifting USA magazine)(I highly recommend subscribing it has tons of info very helpful!) Perform the rack deads just below the knee.

Week 1
Deadlift - 77% (2x3)
Rack deadlift - 85% (2x3)

Week 2
Deadlift - 82% (2x3)
Rack deads - 90% (2x3)

Week 3
Deads - 86% (2x3)
Rack deads - 94% (2x3)

Week 4
Deads - 90% (2x3)
Rack Deads - 98% (2x3)

Week 5
Deads - 80% (2x3)
Rack Deads - 88% (2x3)

Week 6
Deads - 84% (2x3)
Rack Deads - 92% (2x3)

Week 7
Deads - 88% (2x3)
Rack deads - 97% (2x3)

Week 8
Deads - 93% (2x3)
Rack Deads - 101% (2x3)

Week 9
Deads - 82% (2x3)
No rack deads

Week 10
Rest up for meet.

[mateo]

finish deadlift routine

The Finnish deadlift routine is divided into 3 meso cycles. In each part of the Finnish deadlift routine the percentages are calculated off your current deadlift max.You train two times per week. Tuesday is your light day, Friday your heavy day.
The first cycle lasts 7 weeks. The main exercise is the semi stifflegged dl off a block. Perform 10 reps on all sets. Assistance exercises are light power cleans ( 5 sets, 4- 6 reps) before deadlift, heavy barbell bentover rows ( 5 sets), 5 sets of weighted chins (4-6 reps)

First cycle (percentages):
Week 1 Day 1:27%x1; 31%x1; 27%x2 Day 2:27%x1; 33%x1; 40%x1; 27%x1

Week 2 Day 1:27%x1; 33%x4 Day 2:27%x1; 37%x1; 44%x1; 35%x1

Week 3 Day 1:27%x1; 33%x4 Day 2:33%x1; 40%x1; 47%x1; 35%x1

Week 4 Day 1:33%x5 Day 2:33%x1; 44%x1; 49%x1; 35%x1

Week 5 Day 1:33%x5 Day 2:33%x1; 44%x1; 51%x1; 37%x1

Week 6 Day 1:33%x1; 37%x4 Day 2:35%x1; 49%x1; 53%x1; 40%x2x2

Week 7 Day 1:33%x1; 40%x4 Day 2:35%x1; 49%x1; 55%x1; 40%x2



The main exercise of the second cycle is the conventional deadlift off a block done for 5 reps. Again the cycle lasts 7 weeks. Assistance exercises consist of light power cleans before deadlifting (5 sets, 4- 6 reps), heavy bentover rows, dumbbell rows and shrugs (4 to 6 sets with increasing weights) Second cycle (percentages):

Week 1 Day 1:44%x1; 50%x1; 55%x3 Day 2:44%x1; 52%x1; 60%x1; 66%x1; 44%x1

Week 2 Day 1:44%x1; 50%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 70%x1; 44%x1

Week 3 Day 1:44%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 73%x1; 44%x1

Week 4 Day 1:44%x1; 55%x1 Day 2:49%x1; 66%x1; 75%x1; 49%x1

Week 5 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 66%x1; 77%x1; 71%x; 49%x1

Week 6 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 68%x1; 79%x1; 55%x1; 49%x1

Week 7 Day 1:49%x1; 57%x3; Day 2:49%x1; 68%x1; 808%x1; 55%x1; 49%x1



In the 3rd part you are performing competition style deadlifts. The reps are indicated below. This meso cycle lasts 6 weeks. Reps and sets vary. Assistance exercises: chins without weight, wide grip bentover rows, hyperextensions. Third cycle (percentages):

Week 1 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 80%x1; 90%x1

Week 2 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 84%x1; 94%x1; 86%x3

Week 3 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 60%x3; 74%x2; 90%x1; 94%x1; 90%x3

Week 4 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 64%x3; 80%x2; 95%x1; 101%x1; 93%x3

Week 5 Day 1:44%x5; 76%x3x4 Day 2:44%x5; 70%x3; 84%x2; 94%x1; 103%x1; 96%x3

Week 6 Day 1:44%x5; 80%x3x4 Day 2:44
%x5; 70%x3; 84%x2; 96%x1; 105%x1

[mateo]

This is a routine that was published in a past issue of PL USA. It has been reprinted with expressed permission from Brad Gillingham. It is a hybrid type routine combining periodization with some WSB. You deadlift every other week from the floor. For those that find power cleans tough on the wrists or want to focus on the power portion of the lift without the technique of the clean, hi-pulls could be substituted.
This routine is set up for a 500 lb. deadlifter but can be adjusted to accommodate anyone’s max. Simply divide your max by 500 lbs. and then multiply all the recommended poundages in the routine by that multiple.
Brad Gillingham Deadlift Routine
I am a conventional deadlifter who uses a very narrow foot placement. This seems to be most effective due to my body size and build. The foundation I built early in my powerlifting training was done by doing multiple sets of high reps (5-10) training the deadlift from the floor along with power rack lockouts from various pin placements. In 24 months, I have gone almost completely away from training the deadlift from the floor. Instead, I have incorporated a lot of the Louie Simmons Westside Barbell exercises (Behind the back deadlifts, Zercher squats, Reverse Hypers) into my workout together with power rack lockouts as an alternative to the full movements. I have increased my deadlift almost 100 pounds during this 24 month period utilizing these alternative training movements. My current training schedule includes the following: bench on Mondays, deadlift on Wednesday, and squat on Fridays. I do power rack bench lockouts immediately after doing my full bench sets. I replace the full movements with power rack movements every other week on the squat and deadlift workouts. For example, if I have power rack deadlift pulls scheduled for Wednesday, I then full squat on Friday. The next week I schedule behind the back deadlifts on Wednesday and do power rack squats on Friday. On the power rack deadlift workout, I begin with power cleans. I have noticed that this has really increased my explosion. I have added zercher squats on Fridays. As a rule, I generally go heavier on the nights that I power rack squat (2 sets of 6-10 reps), and lighter with high reps on the full squat workout. I do 3 sets of 10-20 reps of reverse hypers following each workout.
The workout I am going to describe is set up for a beginning to intermediate lifter with an assumed 500 pound max deadlift. The lifter should expect a 20-30 pound increase after completing the entire cycle. This workout will include two phases which will incorporate deadlifting from the floor, power cleans for explosion, and power rack lockouts. This workout assumes the lifter does an adequate warm up with lighter weight before performing work sets. The heavy power rack deadlift movements will build a lot of back, glute and hand strength; the hand strength being the most important in the deadlift. If you can’t hold on to it, you can’t pick it up. On each power rack notch, warm up to a max single using larger jumps with the light weights and smaller increases when approaching your max. The lifter should keep a working record of what his/her max is at each notch. Attempt to hit this max each time you train. You should only increase this max in small increments when capable so that you do not burn out. Do not use lifting straps.
To reach your maximum potential “drug free” I would suggest incorporating a total system of training built around heavy power rack movement for all three of the lifts as described above. This may be something to experiment with in the off-season.
Phase 1 – conditioning and developing base strength
Weeks 1-4: Power cleans – 2 sets 5 reps, Deadlift from floor – 2 sets of 10 reps at 65%, Power rack lockouts above knee, Shrugs – 3 sets 10 reps, Bent Rows – 3 sets 10 reps, Seated rows and/or lat pulldowns – 3 sets 10 reps.
Phase 2 – Peak strength development phase
Weeks 1-3-5-7-9: Power cleans – 2 sets 5 reps, Power rack lockouts – 2 notches (above knee – below knee), Shrugs – 3 sets 10 reps, Bent Rows – 3 sets 10 reps, Seated Rows and/or lat pulldowns – 3 sets 10 reps.
Week 2: (assistance work should remain the same for weeks 2-4-6-8-10). Deadlift from floor – 2 sets 5 reps at 75%, Bent Rows – 3 sets 10 reps, Seated rows and/or lat pulldowns – 3 sets 10 reps.
Week 4: Deadlift from floor – 2 sets 5 reps at 80%.
Week 6: Deadlift from floor – 2 sets 5 reps at 85%.
Week 8: Deadlift from floor – 2 sets 3 reps at 90%.
Week 10: (10 days from meet)Deadlift from floor – 2 sets 3 reps at 95%.
Meet Day: warmup, opener 485, 2nd attempt 510, 3rd attempt 520-530.

[mateo]

Bob Eucker's Deadlift Routine

This is the actual deadlift routine used by Bob Eucker whilst training for the 1995 USPF Junior Nationals. Competing in the 100kg class, Bob deadlifted 342.5kg to make an IPF Junior World Record Total of 880kg.
--------------------------------------------------------------------------------
Key Weight in Pounds x Reps x Sets. Bob's comments have also been included.
Week 1 410x6 off 100lb plate, no belt, conventioal style.
Week 2 455x6
Week 3 480x6
Week 4 500x6
Week 5 530x6 start wearing belt.
Week 6 560x6 stop using plate.
Week 7 585x3x2 felt terrible, just wanted to go home as soon as I got to the gym.
Week 8 600x6 tough set, but much improved over last week.
Week 9 630x6 switch to sumo style, start wearing suit with straps down, extremely easy.
Week 10 650x5
Week 11 665x3 different gym, platform terrible - unable to reset correctly between reps.
Week 12 670x4 back to usual gym.
Week 13 685x4 suits straps up.
Week 14 700x2 missed third rep.
Week 15 710x2 750x1 missed third rep at 710.
Week 16 720x2
Week 17 730x2 775x1 personal best single, felt very light.
Week 18 790x1 felt good for 805-810.

Assistance 4 sets of pulldowns of chins, 3 sets of shrugs, 3 to 4 sets of some type of row. Biceps 4 to 6 sets. Calves 4 to 6 sets.

Meet 727, 755, 755, 771. Missed second attempt with 755, but pulled it successfully on third. Missed fourth attempt with 771 due to fatigue.

[mateo]

How many times have you gone into a powerlifting meet and it all comes down to your deadlifts to determine if you place first or fourth? I am sure this is a common predicament. I do not have the answer, but I do have a workout that can guarantee you an increase in your next deadlift.

But before trying this routine, you must make a commitment to yourself that you will:
1) Have a goal
2) Be patient
3) Never use the word can’t
4) Train to win.

Even though I use the sumo style, conventional-style deadlifters will also benefit from this routine as well. I use an eight-week training cycle, deadlifting once per week. I increase the weight 20 pounds each week. My reason for this is that I don’t like to overtrain the back, and eight weeks is short and sweet. Also, you must not peak early

If your max is 500 pounds, you can expect to make an increase of 35-40 pounds in eight weeks. Because my starting lifts are begun with percentages that are never lower than 80%, we will use 80% to start the cycle.

On this workout, you will also start your deadlifts one week earlier than your squats or benches.

Rest 8-10 days before the meet.

Max = 500 x 80% = 400 lbs.
Week 1: 155 x 10 235 x 3 335 x 1 400 x 4 x 2
Week 2: 155 x 10 245 x 3 340 x 1 420 x 4 x 2
Week 3: 155 x 10 245 x 3 340 x 1 440 x 4 x 2
Week 4: 155 x 10 255 x 3 350 x 1 400 x 1 460 x 4 x 2
Week 1-4 assistance exercises.Heavy pulldowns (front & back) 4 x 8Low cable rowing 4 x 8Dumbbell shrugs (bend body slightly forward) 70 x 10 x 2, 75 x 6, 80 x 6, 90 x 6, 100 x 10 x 2
Week 5: 185 x 10 255 x 3 350 x 1 420 x 1 480 x 2 x 2
Week 6: 185 x 10 255 x 3 350 x 1 435 x 1 500 x 2 x 2
Week 7: 185 x 10 275 x 3 375 x 1 450 x 1 520 x 2 x 2
Week 8: 185 x 10 275 x 3 375 x 1 475 x 1 540 x 2 x 2
Weeks 5-8 assistance exercises:(Heavy) Same exercises as weeks 1-4, except weeks 5-7 do 3 x 6, and on week 8 do 2 x 6
Warm-up: 185 x 8 255 x 8 350 x 1 420 x 1 475 x 2
Contest: 475 first attempt, 515 second attempt, 535-540 third attempt.
Always stretch before lifting. For a grip problem, use acupressure on the wrist for 30 seconds and then wrap the wrist tightly.

[mateo]

In my opinion, the deadlift is the most important lift in a meet. It is the lifter’s last chance to win. That is why I have put a lot of work into it. My cycle for the deadlift is 12 weeks. It consists of three weeks of eight reps, four weeks of five reps, four weeks of three reps, and the week before the meet includes just a double at or around your opener.

Assistance work is done on Tuesday because I deadlift on Saturday It consists of three sets of chin-ups (with weight) for eight reps, two sets of eight reps of long pulley rows, and two sets of 20 reps of shrugs with a front grip to improve gripping strength. The poundages I have selected for this routine assume the lifter coming into the routine deadlifted 600 pounds in his last meet. Adjust your poundages proportionately if necessary

I deadlift sumo style, so conventional deadlifts are done after my sumo deadlifts. If you are a conventional deadlifter, just do your first three weeks of the cycle off a two-inch block. No bouncing. Regardless of whether or not you are using sumo or conventional style there are three steps to remember. After you set up, do these in order:

1) Drive with the legs.
2) Pull the weight into your body.
3) Pull the head up and back while pushing the chest out.
DEADLIFT ROUTINE
Week 1: 135 x 8 240 x 5 340 x 3 425 x 8 conventional 390 x 8 (off block)
Week 2: 135 x 8 240 x 5 340 x 3 445 x 8 conventional 400 x 8 (off block)
Week 3: 135 x 8 240 x 5 340 x 3 465 x 8 conventional 410 x 8 (off block)
Week 4: 135 x 8 240 x 5 340 x 3 490 x 5 conventional 435 x 5 (off block)
Week 5: 135 x 8 240 x 5 340 x 3 5l0 x 5 conventional 445 x 5 (off block)
Week 6: 135 x 8 240 x 5 340 x 3 525 x 5 conventional 455 x 5 (off block)
Week 7: 135 x 8 240 x 5 340 x 3 535 x 5 conventional 465 x 5 (off block)
Week 8: 135 x 8 240 x 5 340 x 3 555 x 3 conventional 475 x 3(off block)
Week 9: 135 x 8 240 x 5 340 x 3 570 x 3 conventional 485 x 3 (off block)
Week 10: 135 x 8 240 x 5 340 x 3 580 x 3 conventional 495 x 3 (off block)
Week 11: 135 x 8 240 x 5 340 x 3 590 x 3 conventional 500 x 3 (off block)
Week 12: 135 x 8 240 x 5 340 x 3 600 x 2 no conventional work
Meet Day: Attempts: 584 , 617, 639

[mateo]

Doug Hepburn Deadlift Routine
It is worked on a 3 workout cycle. When the "cycle" is complete, you would start on workout 1 again, and add weight to the lifts. It is "suggested" that you add 10 lbs. a "cycle". 5 lbs. might be just as appropriate (my first and last suggestion). When you look at the routines, you will see two "series" that are printed in bold type. These are your primary work sets. That doesn't mean you coast on the other stuff. It just means you put the most possible intensity into those sets. The last sets and reps in each of these two "series" should be at near maximum and maximum effort. There is no "warm-up" in this routine. You will be warming up on the first 4 sets of 8. You might want to do a little stretching and empty bar work, prior. But there is too much work to do, to be warming up a lot. This routine is also probably best done with a "Trap Bar". Obviously Hepburn didn't use one, but go ahead and wimp out and use one if you can. You will be BEAT at the last few sets of this one, and a Trap Bar may save you from "poor form" injuries. Oh.....no straps allowed.
Here goes....
Routine 1:
4 x 8
1 x 3
7 x 2
1 x 6
1 x 5
3 x 4
1 x 3
1 x 10
Routine 2:
4 x 8
2 x 3
6 x 2
1 x 6
1 x 5
3 x 4
1 x 3
1 x 10
Routine 3:
4 x 8
3 x 3
5 x 2
1 x 6
1 x 5
3 x 4
1 x 3
1 x 10

[mateo]

Benidikt Maggnusson Dealift routine(970 deadlift!)

DEADLIFT PROGRAM


Week A
Deadlift warm up to about 80%
80% 8setx2reps
Platform deadlift about 3-4inch high
Train with weights from 40-70%
4-6set x 4reps Speed!
Then go down to about 40-50% 2setx8reps

Week B
Deadlift. Work up to 3rep max.
Platform deadlift about 3-4inch high
With weights from 50-75%
4-6set x 3-5reps Speed
Then go down to about 50% for 2setsx8reps

Week C
Jeff Jet Method Deadlift ( This is hard to write down )
When you do Jeff Jet Method deadlift you start by doing a rack pull. Then your training partners take the rack away and you go down and then up! Then your partners put the rack back in! The rep starts up by your thighs then you go down and up again ( I hope you get it )
A guy from America told us about this. His name is Jeff Jet. We started doing this because pretty much everything me and Benedikt can pull up we can do more reps! So we thought this would be a great way to do work with much more weight to shock the body! It worked!

Jeff Jet Method Deadlift - Go up in 1-3reps max ( Do what the day allows!! )
Platform deadlift about 3-4inch high
4set x 4-6reps with weights from 50-60%

We train deadlift every week. The last 3 or 4 workouts before a meet we just do regular deadlift off the floor and work in singles. We never go heavier than the starting weight at the meet though. Remember the day of the meet is the day you want to be the strongest!

Stefán Sölvi
Iceland

[mateo]

The "No Deadlift" Deadlift Program

By Kenny Croxdale, BA, CSCS

Any questions about this article can be emailed to: [e-mail]

Reprinted with the permission of the author and Mike Lambert - Powerlifting USA Magazine - SEPT/01. Powerlifting USA subscriptions are $31.95 a year for 12 issues - Call 1-800-448-7693 to order.



The "No Deadlift" Deadlift Program — If you're like most lifters, you probably work on improving your deadlift by regularly training with the deadlift itself. You may want to reconsider this method. Although it might seem like the logical and accepted way to train, several well respected lifters over the last several decades have said otherwise.

There are two components to training the deadlift efficiently. The first is strength and the second is power.

Let's start by looking at the strength aspect. Back in 1968, at the Senior National Powerlifting Championships, two of the best powerlifters weren't powerlifters - they were strength athletes from another sport. To the amazement of the powerlifters, one of these visitors demolished the 198-pound American Deadlift Record with a 666-pound pull, while the other assaulted the Super heavyweight American Record. It must have been a bit unsettling to the powerlifting community to have those two invade their turf and steal some of their thunder.

These visitors to the Championships were Olympic lifters Bill Starr and Ernie Pickett. Neither trained the deadlift. By eliminating deadlifts from training, Starr's personal best had jumped 61 pounds with Pickett adding 50 pounds to his deadlift.

It was Starr's belief that the majority of powerlifters over trained the deadlift. He stated that heavy deadlifts with 500-600 pounds fatigued the lower back and required longer recovery times. Not many people paid much attention to him. Powerlifters, as a whole, are still over training their deadlifts.

Another lifter who didn't believe in training with the deadlift was Loren Betzer. In the late '70s, Loren Betzer wrote an article titled, "To Deadlift More, Don't Deadlift". Betzer described himself as a conventional deadlifter. As with most conventional deadlifters, Betzer was blowing the weight off the floor only to have it stall out higher up. By dropping the deadlift from his training program, Betzer ended up putting 40 pounds on it in 5 months.

Today, Louie Simmons is on the front lines touting the benefits of executing other exercises to develop one's deadlift. One of the most profound statements Simmons made about the deadlift is, "Why do an exercise that takes more than it gives back?"

Let's take a look at how Starr, Betzer and Simmons' choose to train their deadlifts. There is a common thread that runs through the lower back programs they use.

Bill Starr detailed his "no deadlift" deadlift training program in the September 1969 issue of Muscular Development, in an article called, "A Different Approach To Improving The Deadlift". According to Starr, there were four exercises that carried over to the deadlift: power cleans, heavy shrugs, hi-pulls and good mornings.

Power cleans and hi-pulls were used to build speed, as well as working the traps. Olympic style shrugs were also performed for development of the traps. The traps are vital in finishing the top part of the deadlift.

Starr's final exercise was his favorite – good mornings. Good mornings contributed the most to pulling strength, and were trained with heavy poundage.

Betzer added 40 pounds to his deadlift in five months by breaking down his deadlift training into three areas: the blast-off, the knee area and the mid-thigh area. For the blast-off, Betzer found working the squat to be the best exercise. For the knee area, Betzer's exercise of choice was, again, good mornings. And finally, for the mid-thigh area, Betzer selected deadlifts off 6-inch blocks. Block deadlifts are essentially the same as rack deadlifts.

The current strength guru to put good mornings on the breakfast table of champions is Louie Simmons. Simmons could be the poster child for good mornings. His training tapes take you through a jungle of good mornings. Starr, Betzer and Simmons all consider good mornings to be the staple exercise for training the deadlift, with a huge potential for producing gains.

Now let's talk about the power aspect of training the deadlift. Power is the grease that helps you slide through your sticking point. When it comes to speed development, research clearly shows there are one group of exercises that are the kings of power: the Olympic pulls.

Work by Dr John Garhammer, a biomechanist at the Department of Physical Education at California State University reveals some interesting comparisons between exercises in the development of power. Garhammer underlines Starr's remarks that speed for the deadlift is built with Olympic pulls. In "A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance, Prediction and Evaluation Test", elite Olympic lifters' and powerlifters' power outputs were as follows (w/kg = watts per kilo of body weight):

During Entire Snatch or Clean Pull Movements:
34.3 w/kg Men
21.8 w/kg Women

Second Pulls:
52.6 w/kg Men
39.2 w/kg Women

Squat and Deadlift:
12 w/kg Men

For female powerlifters, "estimates indicate that the corresponding values
for women are 60-70% as great".

With this basic breakdown in mind, the power output comparisons of a
100-kilo male lifter in the clean, second pull and deadlift would be as follows.

Clean-------------3430 watts
Second Pull----5260 watts
Deadlift----------1200 watts

Obviously, there is a huge difference in power outputs. The power output of clean pulls is 2.85 time greater than a deadlift. Second pulls are even higher with power outputs 4.38 times larger than deadlifts. Garhammer's research showed that even when dropping the training poundage down to lower percentages for Olympic pulls and deadlifts, outputs for Olympic pulls were still almost twice as great. Starr was way ahead of the curve on his training in regards to Olympic pulls for deadlifts.

Now let's take a look at how to make this "no deadlift" deadlift program work for you. The first thing is-- stop deadlifting! The deadlift is not a skill lift. It overworks the lower back. It requires longer recovery periods between training sessions. In the July 1981 Powerlifting USA article, "The Biomechanics of Powerlifting", Dr Tom McLaughlin cautioned, "...whatever you do, DON'T OVER TRAIN THE LOWER BACK. These muscles fatigue faster than almost any other muscle group in the body and also take more time to recover."

If you feel you must do deadlifts, work them out of the rack at your sticking point, as Betzer did. However, their use should be restricted to infrequent training sessions. Remember, rack deadlifts, like regular deadlifts, quickly over train the lower back, due to the tremendous poundage that can be lifted.

Replace the deadlift for lower back training with good mornings. Good mornings strengthen the lower back muscles for deadlifting without over training them. Starr, Betzer and Simmons all regard good mornings as the breakfast of champions for strength training the deadlift.

Most powerlifters perform some type of lower-back strength training, but neglect the importance of speed training for the deadlift. Those who do realize the importance of speed training are not employing the best exercises... namely, the Olympic pulls.

Supporting Starr and Garhammer's belief in the importance of Olympic lifts in the development of power is Fred "Dr. Squat" Hatfield. In his article, "Athletes and The Olympic Lifts", Hatfield comments: "Pound for pound, Olympic weightlifters have a greater level of speed-strength than any other class of athletes in all of sport. This fact was made very clear during a massive scientific expedition carried out on the athletes at the Mexico City Olympics in 1964. Sports scientists found that Olympic lifters were able to both vertical jump higher than any class of athletes (including the high jumpers), and run a 25-yard dash faster than any class of athletes (including the sprinters)."

While genetics played a large part in this high level of power, specialized training allowed these athletes to approach their genetic potential. The "snatch" and "clean and jerk" were the centerpieces of their training.

Hatfield's article, "Powerlifting and Speed-Strength Training" revealed that "explosive movements with the weights is the only way to develop great explosive strength." Hatfield went on to say that, "If all you've been doing is slow, continuous tension movements -- and from my observations, too many of you do it -- you should take careful heed of the research. Remember, it's the white fibers -- the ones that contract fast -- that will give you the greatest returns in speed-strength.... never neglect these important fast movements."

As you can see, Olympic pulls are vital for power development for your deadlift, while good mornings are essential for strength training. Put together, good mornings and Olympic pulls are the most effective exercises for increasing one's deadlift. You will be less likely to over train your lower back. You will have more energy for your squat and bench press. And as an added bonus, you will reduce your ibuprofen usage.

The concept of "no deadlift" deadlift training may go against the grain of longstanding popular opinion, but it's backed by solid reasoning and results. Give it a try and see how it works for you.