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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 |
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