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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 8
Low cable rowing 4 x 8
Dumbbell 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.
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