Wednesday, June 12, 2013

6 Weeks to a New Deadlift Max!


6 Week Deadlift program

I think I may have written one before, a deadlift workout, but I am writing another.

WARNING: Do not undertake this program unless you are totally dedicated to it. You will be sore. Calluses may rip off of your hands, but if you stick to it, you will get stronger. Not for the weak willed!

Squat heavy once a week(80-85%) with low reps 2-5. Except for the max week. Squat 70% 3x4 on your first squat day of the max week(week 6).

 Squat light before your deadlift around 3 days later.  In PERCENTAGES of your one rep max. If you don't know your max, just estimate. DO NOT bump the weight up because you "feel good", follow the program. The percentages will work, have faith in the program! ALSO 4x5 reads 4 sets of 5. 

Here is the light squat and deadlift workout:

Week 1- squat-70x3 75 2x3, deadlift 75 5x6, 60x10-12

Week 2- squat- 70x2 75x2 80x2, deadlift 75 8x6, 65x8-10

Week 3- squat- 75 3x3, deadlift 80 12x4, 70x6-8

Week 4- squat- 70x2 75 2x2, deadlift 85 10x3, 75x6-8

Week 5- squat- 75 2x2, deadlift- 80x2 85x2 90 7x1, no down set

Week 6- squat- 70 3x3, deadlift- 70x2 75x2 80x1 85x1 90x1 95x1 100x1 105x1, keep going if you are successful!

All About Being a Lifer

What's a Lifer? Someone who isn't in to something for just a day, a month, a's for life. Whether its training or your family or your doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.