This is a deadlift training program that will put on 20-50kgs (44 to 100lbs) on your deadlift in 7 weeks. Make no mistake it is brutal and is only for people who have a solid 2 years of training under their belt and have a very good base of posterior chain strength and are unable to increase their deadlift for some time. A double bodyweight deadlift is a minimum except for unique cases where the raw squat is well over double bodyweight but the deadlift is not. If you are making progress in whatever system you are following, don't abandon it for this. Knowing these things read on.
There is a rebound cycle given as well which will also add another 10kgs or so. This cycle has been designed for he conventional deadlift. I have not tried it on anyone who uses the sumo style though you are free to try it out. I won't guarantee results though. All deadlifts in both cycles are done without belt or gear except during the singles week and the test day.
First some results-
1. Kratu Goel- added 58kgs or 125lbs to deadlift from 165kgs to 223kgs (365lbs to 490lbs). B.W 75kgs.
2. Prateek Verma- added 40kgs or 88lbs to the deadlift from 151kgs to 191. B.W 86kgs.
3. Abdul Najeeb- added 35kgs to the deadlift from 135kgs to 170kgs. B.W- 61kgs or 135lbs
4. Tejas Jaishankar- added 30kgs to the deadlift from 235kgs to 273kgs (517lbs to 600lbs). I went to 295 kgs (649lbs) on the rebound cycle. B.W 88kgs or 195lbs.
The cycle is divided into 3 parts-
Hypertrophy cycle-
The objective of this phase is to gain as much mass in the supportive muscles used. You will have to pick 2 big exercises for the deadlift, one which builds the bottom position and one that builds the top. Options I recommend are-
Bottom
1. RDLs while standing on a 20kg plate.
2. Snatch Grip deadlift from the floor.
3. Deadlifts standing on a 20kg plate.
4. RDLs from the ground.
5. Deadlift upto knees and pause for a second at the knees.
6. Behind the back deadlift
Top
1. Rack deadlifts from below the knee.
2. Snatch grip deadlifts off boxes from below the knee
3. Stutter deadlift (see previous post)
4. Zercher deadlifts from below the knee.
You will also need one squatting variation you know helps your deadlift. Options include-
1. Box Squat below Parallel
2. Zercher Squats
3. Full Squats with high bar placement.
4. Front Squats
You need to pick one unilateral leg exercise, one lower back exercise, one hamstring and glute exercise, two abdominal exercises and a loaded carry you think helps your deadlift. I recommend the farmer's walk, the goblet walk or the one arm carry.
You need to pick one overhead exercise, one bench pressing variation, and one asistance exercise for each.
You need to pick one free weight row and one machine based row. You need to pick a variation of pull ups you like for weighted pulls and a variation you like for unweighted pull ups. You need one exercise for the posterior delts and two exercises for the grip.
Your schedule for week 1, 2 and 3 will be as follows-
Day 1- Deadlift
Day 2- Upper body Pressing
Day 3- Off
Day 4- Deadlift
Day 5. Upper Body Pulling
Day 6 and 7- Off
In all exercises in which percentages are not defined you have to strive to use the most weight/ hardest variation you can use for the given rep range and you have to attempt to improve upon it the next workout. You have to push the intensity while sticking to the rep ranges given.
All numbers are sets X reps.
Deadlift Day 1-
I am showing the exercises I used in my cycle. You can choose whatever exercise you want from the options given previously. The sets reps and ramping method are not up for debate however. 90s rest for all sets and exercises.
1. RDLs while standing on a 20kg plate (no belt or gear)
Week 1-Work up to max set of 6 reps (it was 165kgs in my cycle)
Week 2- Perform 2X6 with last time's best weight.
Week 3- Perform 3X6 with the same weight.
Start from 100 lbs and add 10 lbs at a time (if your deadlift max is under 350) or 20 lbs at a time (if it is over 350 lbs), performing 6 repetitions ever single set. Keep increasing the weight until you know that you cannot perform 6 reps in the next weight jump. Its okay for your form to breakdown within reasonable measure.
2. Sumo Deadlift- 3X6 with 65% of Max (exercise cannot be changed)
3. Full Squat with knee wraps but no belt- 65% of max- 5X6
4. Hanging Leg raises- 3 sets of 10-15
5. Ham- Glute Curls- 5 sets of 4-6
6. 45 degree hypers- 5 sets of 12-15
7. Pistol Squats- 5 sets of 12-15
8. Roman Chair Sit Ups- 5 sets of 8-10
9. One arm carries- 5 sets of 20m
Upper Body Pressing-
1. Mild Incline Bench Press-
Week 1- 5 sets of 6 with 75% of Max.
Week 2- 5 sets of 5 with 80% of Max.
Week 3- 5 sets of 4 with 83% of Max.
2. Military Press-
Week 1- 5 sets of 5 with 72% of Max
Week 2- 6 sets of 4 with 75% of Max
Week 3- 7 sets of 3 with 80% of Max
3. Weighted Push Up- 5 Sets of 8-10
4. Dumbell Military Press- 5 sets of 10-12
Deadlift Day 4-
1. Snatch Grip Deadlifts from below the knee (no belt or gear)
Week 1-Work up to max set of 6 reps (it was 215kgs in my cycle)
Week 2- Perform 2X6 with last time's best weight.
Week 3- Perform 3X6 with the same weight.
2. Ham- Glute Curls- 5 sets of 4-63.
3. Hanging Leg raises- 3 sets of 10-15
4. Pistol Squats- 5 sets of 12-15
5. 45 degree hypers- 5 sets of 12-15
6. Roman Chair Sit Ups- 5 sets of 8-10
7. Full Squat with knee wraps but no belt- 60% of max- 5X6
8. One arm carries- 5 sets of 20m
Upper Body Pulling Day 5-
1. Weighted Close grip Chin Ups
Week 1-Work up to max set of 6 reps (it was 44kgs in my cycle)
Week 2- Perform 2X6 with last time's best weight.
Week 3- Perform 3X6 with the same weight.
2. One arm Dumbell Rows- 5 sets of 8-12
3. T bar Rows- 7 sets of 10-12
4. Medium Overhand grip pull ups- 3 sets of as many reps as possible.
5. Posterior delt fly with dumbells- 5 X 12-15
6. Pinch Grip Walking with 20kg plates- 5 sets of as much distance as possible
7. One arm deadhang from a chinning bar for time- 5 sets of as much time as possible.
Basic Strength Cycle
In this phase you will perform the convention deadlift only.
You will pick one bench press variation, one overhead press variation, one row variation, one chin up variation, two abdominal exercises and a bodyweight squat variation.
You schedule for weeks 4, 5 and 6 will be-
Day 1- Deadlift + Bench Press Variation+ Abdominal Variation
Day 2- Deadlift + Row Variation
Day 3- Deadlift + Military press Variation + Second Abdominal Variation
Day 4- Deadlift + Chin Up Variation
Day 5- Deadlift + Bodyweight Squat variation
You Deadlifting schedule for the 3 weeks will be as follows. I have given the weights I ended up using as well.
For the figure of the max you should just use the best weight weight you have hit in the recent past before doing the program. It should be a weight you know you can do. To be Conservative you can use a slightly lower figure (about 10kgs lesser) for calculating the weights for the cycle. I used 235kgs.
The Deadlift cycle is-
Week 1 (4 in the full cycle)
Day 1- 60% X 4X6 (141kgs)
Day 2- 65% X 4X5 (153kgs)
Day 3- 70% X 5X4 (165kgs)
Day 4- 75% X 6X3 (177kgs)
Day 5- 80% X 7X2 (189kgs)
Week 2 (5 in the full cycle)
Day 1- 65% X 2X6, 2X5 (153kgs)
Day 2- 70% X 2X5, 2X4 (165kgs)
Day 3- 75% X 3X4, 2X3 (177kgs)
Day 4- 80% X 4X3, 2X2 (189kgs)
Day 5- 85% X 6X2 (201kgs)
Week 3 (6 in the full cycle)
Day 1- 70% X 4X5 (165kgs)
Day 2- 75% X 4X4 (177kgs)
Day 3- 80% X 5X3 (189kgs)
Day 4- 85% X 6X2 (201kgs)
Day 5- 90% X 5X2 (213kgs)
For the pressing exercises simply do 5X5 with 70% on week 1, 4X6 with 70% on week 2, and 5X6 with 70% on week 3. For rows do 5 sets of 8-10 and chins 3 sets of as many reps as possible. For abdominal work do 5 sets of 10-15. For squats do 3X6 with 70% on week 1, 4X5 with 70% week 2, and 5X4 with 70% on week 3. Dont push yourself too hard on any of these exercises. Just get the work done and keep the groove in those exercises.
Singles Week- Week 7
In this week you will use a belt and knee wraps. If you are an equipped powerlifter you will use your full equipment. No exercise other than deadlifts will be done this week. I used a belt and knee warps only.
Day 1- 87% X 8X1 (205kgs)
Day 2- 95% X 6X1 (225kgs)
Day 3- 100% X 5X1 (235kgs)
Day 4- 95% X 4X1 (225kgs)
Day 5- 105% X 3X1 (245kgs)
You will take day 6 and 7 off and test on day 8 or compete in a meet on this day. You will have to arrange the starting date of the schedule accordingly if you wish to do so. Go for a deadlift only meet.
Test day- Attempt 1 105% (245kgs)
Attempt 2 110% (255kgs)
Attempt 3 anything you feel you can do. I did 265kgs.
Take the rest of the week off.
Rebound Cycle
This will last 16 weeks. Start this the week after the test week. The purpose here is to consolidate your gains and ensure you can fall back into the groove of regular training without losing your strength. You will deadlift once a week. Arrange the rest of the schedule and assistance exercises as you wish. You will hit a new PR here as well. All percentages are based on the new Max minus 10kgs. I used 255kgs. You will go back to no equipment.
You should use this phase to bring up your bench and military press and your squat. Focus more on small exercises like dumbell work and bodyweight work at this time. Do a lot of small exercises that help your deadlift like hypers, ham glute raises, ab rollouts and walking lunges.
Week 1- 5X6 with 65%. (166kgs for me)
Week 2- 5X4 with 75% (192 for me)
Week 3- 6X5 with 70%. (179)
Week 4- 6X3 with 80% (204)
Week 5- 5X4 with 75% (192)
Week 6- 6X2 with 85% (217)
Week 7- 6X3 with 80% (204)
Week 8- 6X2, 1, 2, 1, 2, 1 with 90% (231kgs)
Week 9- 5X2 with 90% (231kgs)
Week 10- 5X2 with 90% + 4kgs (235kgs)
Week 11- 5X2 with 90% + 8kgs (239kgs)
Week 12- 5X2 with 90% + 12kgs (243kgs)
Week 13- 5X3 with 90% (235kgs)
Week 14- 4X2 with 90%+ 16kgs (247kgs)
Week 15- 5X3 with 90% (235kgs)
Week 16- 3X2 with 100% (255kgs)
There is a rebound cycle given as well which will also add another 10kgs or so. This cycle has been designed for he conventional deadlift. I have not tried it on anyone who uses the sumo style though you are free to try it out. I won't guarantee results though. All deadlifts in both cycles are done without belt or gear except during the singles week and the test day.
First some results-
1. Kratu Goel- added 58kgs or 125lbs to deadlift from 165kgs to 223kgs (365lbs to 490lbs). B.W 75kgs.
2. Prateek Verma- added 40kgs or 88lbs to the deadlift from 151kgs to 191. B.W 86kgs.
3. Abdul Najeeb- added 35kgs to the deadlift from 135kgs to 170kgs. B.W- 61kgs or 135lbs
4. Tejas Jaishankar- added 30kgs to the deadlift from 235kgs to 273kgs (517lbs to 600lbs). I went to 295 kgs (649lbs) on the rebound cycle. B.W 88kgs or 195lbs.
The cycle is divided into 3 parts-
Hypertrophy cycle-
The objective of this phase is to gain as much mass in the supportive muscles used. You will have to pick 2 big exercises for the deadlift, one which builds the bottom position and one that builds the top. Options I recommend are-
Bottom
1. RDLs while standing on a 20kg plate.
2. Snatch Grip deadlift from the floor.
3. Deadlifts standing on a 20kg plate.
4. RDLs from the ground.
5. Deadlift upto knees and pause for a second at the knees.
6. Behind the back deadlift
Top
1. Rack deadlifts from below the knee.
2. Snatch grip deadlifts off boxes from below the knee
3. Stutter deadlift (see previous post)
4. Zercher deadlifts from below the knee.
You will also need one squatting variation you know helps your deadlift. Options include-
1. Box Squat below Parallel
2. Zercher Squats
3. Full Squats with high bar placement.
4. Front Squats
You need to pick one unilateral leg exercise, one lower back exercise, one hamstring and glute exercise, two abdominal exercises and a loaded carry you think helps your deadlift. I recommend the farmer's walk, the goblet walk or the one arm carry.
You need to pick one overhead exercise, one bench pressing variation, and one asistance exercise for each.
You need to pick one free weight row and one machine based row. You need to pick a variation of pull ups you like for weighted pulls and a variation you like for unweighted pull ups. You need one exercise for the posterior delts and two exercises for the grip.
Your schedule for week 1, 2 and 3 will be as follows-
Day 1- Deadlift
Day 2- Upper body Pressing
Day 3- Off
Day 4- Deadlift
Day 5. Upper Body Pulling
Day 6 and 7- Off
In all exercises in which percentages are not defined you have to strive to use the most weight/ hardest variation you can use for the given rep range and you have to attempt to improve upon it the next workout. You have to push the intensity while sticking to the rep ranges given.
All numbers are sets X reps.
Deadlift Day 1-
I am showing the exercises I used in my cycle. You can choose whatever exercise you want from the options given previously. The sets reps and ramping method are not up for debate however. 90s rest for all sets and exercises.
1. RDLs while standing on a 20kg plate (no belt or gear)
Week 1-Work up to max set of 6 reps (it was 165kgs in my cycle)
Week 2- Perform 2X6 with last time's best weight.
Week 3- Perform 3X6 with the same weight.
Start from 100 lbs and add 10 lbs at a time (if your deadlift max is under 350) or 20 lbs at a time (if it is over 350 lbs), performing 6 repetitions ever single set. Keep increasing the weight until you know that you cannot perform 6 reps in the next weight jump. Its okay for your form to breakdown within reasonable measure.
2. Sumo Deadlift- 3X6 with 65% of Max (exercise cannot be changed)
3. Full Squat with knee wraps but no belt- 65% of max- 5X6
4. Hanging Leg raises- 3 sets of 10-15
5. Ham- Glute Curls- 5 sets of 4-6
6. 45 degree hypers- 5 sets of 12-15
7. Pistol Squats- 5 sets of 12-15
8. Roman Chair Sit Ups- 5 sets of 8-10
9. One arm carries- 5 sets of 20m
Upper Body Pressing-
1. Mild Incline Bench Press-
Week 1- 5 sets of 6 with 75% of Max.
Week 2- 5 sets of 5 with 80% of Max.
Week 3- 5 sets of 4 with 83% of Max.
2. Military Press-
Week 1- 5 sets of 5 with 72% of Max
Week 2- 6 sets of 4 with 75% of Max
Week 3- 7 sets of 3 with 80% of Max
3. Weighted Push Up- 5 Sets of 8-10
4. Dumbell Military Press- 5 sets of 10-12
Deadlift Day 4-
1. Snatch Grip Deadlifts from below the knee (no belt or gear)
Week 1-Work up to max set of 6 reps (it was 215kgs in my cycle)
Week 2- Perform 2X6 with last time's best weight.
Week 3- Perform 3X6 with the same weight.
2. Ham- Glute Curls- 5 sets of 4-63.
3. Hanging Leg raises- 3 sets of 10-15
4. Pistol Squats- 5 sets of 12-15
5. 45 degree hypers- 5 sets of 12-15
6. Roman Chair Sit Ups- 5 sets of 8-10
7. Full Squat with knee wraps but no belt- 60% of max- 5X6
8. One arm carries- 5 sets of 20m
Upper Body Pulling Day 5-
1. Weighted Close grip Chin Ups
Week 1-Work up to max set of 6 reps (it was 44kgs in my cycle)
Week 2- Perform 2X6 with last time's best weight.
Week 3- Perform 3X6 with the same weight.
2. One arm Dumbell Rows- 5 sets of 8-12
3. T bar Rows- 7 sets of 10-12
4. Medium Overhand grip pull ups- 3 sets of as many reps as possible.
5. Posterior delt fly with dumbells- 5 X 12-15
6. Pinch Grip Walking with 20kg plates- 5 sets of as much distance as possible
7. One arm deadhang from a chinning bar for time- 5 sets of as much time as possible.
Basic Strength Cycle
In this phase you will perform the convention deadlift only.
You will pick one bench press variation, one overhead press variation, one row variation, one chin up variation, two abdominal exercises and a bodyweight squat variation.
You schedule for weeks 4, 5 and 6 will be-
Day 1- Deadlift + Bench Press Variation+ Abdominal Variation
Day 2- Deadlift + Row Variation
Day 3- Deadlift + Military press Variation + Second Abdominal Variation
Day 4- Deadlift + Chin Up Variation
Day 5- Deadlift + Bodyweight Squat variation
You Deadlifting schedule for the 3 weeks will be as follows. I have given the weights I ended up using as well.
For the figure of the max you should just use the best weight weight you have hit in the recent past before doing the program. It should be a weight you know you can do. To be Conservative you can use a slightly lower figure (about 10kgs lesser) for calculating the weights for the cycle. I used 235kgs.
The Deadlift cycle is-
Week 1 (4 in the full cycle)
Day 1- 60% X 4X6 (141kgs)
Day 2- 65% X 4X5 (153kgs)
Day 3- 70% X 5X4 (165kgs)
Day 4- 75% X 6X3 (177kgs)
Day 5- 80% X 7X2 (189kgs)
Week 2 (5 in the full cycle)
Day 1- 65% X 2X6, 2X5 (153kgs)
Day 2- 70% X 2X5, 2X4 (165kgs)
Day 3- 75% X 3X4, 2X3 (177kgs)
Day 4- 80% X 4X3, 2X2 (189kgs)
Day 5- 85% X 6X2 (201kgs)
Week 3 (6 in the full cycle)
Day 1- 70% X 4X5 (165kgs)
Day 2- 75% X 4X4 (177kgs)
Day 3- 80% X 5X3 (189kgs)
Day 4- 85% X 6X2 (201kgs)
Day 5- 90% X 5X2 (213kgs)
For the pressing exercises simply do 5X5 with 70% on week 1, 4X6 with 70% on week 2, and 5X6 with 70% on week 3. For rows do 5 sets of 8-10 and chins 3 sets of as many reps as possible. For abdominal work do 5 sets of 10-15. For squats do 3X6 with 70% on week 1, 4X5 with 70% week 2, and 5X4 with 70% on week 3. Dont push yourself too hard on any of these exercises. Just get the work done and keep the groove in those exercises.
Singles Week- Week 7
In this week you will use a belt and knee wraps. If you are an equipped powerlifter you will use your full equipment. No exercise other than deadlifts will be done this week. I used a belt and knee warps only.
Day 1- 87% X 8X1 (205kgs)
Day 2- 95% X 6X1 (225kgs)
Day 3- 100% X 5X1 (235kgs)
Day 4- 95% X 4X1 (225kgs)
Day 5- 105% X 3X1 (245kgs)
You will take day 6 and 7 off and test on day 8 or compete in a meet on this day. You will have to arrange the starting date of the schedule accordingly if you wish to do so. Go for a deadlift only meet.
Test day- Attempt 1 105% (245kgs)
Attempt 2 110% (255kgs)
Attempt 3 anything you feel you can do. I did 265kgs.
Take the rest of the week off.
Rebound Cycle
This will last 16 weeks. Start this the week after the test week. The purpose here is to consolidate your gains and ensure you can fall back into the groove of regular training without losing your strength. You will deadlift once a week. Arrange the rest of the schedule and assistance exercises as you wish. You will hit a new PR here as well. All percentages are based on the new Max minus 10kgs. I used 255kgs. You will go back to no equipment.
You should use this phase to bring up your bench and military press and your squat. Focus more on small exercises like dumbell work and bodyweight work at this time. Do a lot of small exercises that help your deadlift like hypers, ham glute raises, ab rollouts and walking lunges.
Week 1- 5X6 with 65%. (166kgs for me)
Week 2- 5X4 with 75% (192 for me)
Week 3- 6X5 with 70%. (179)
Week 4- 6X3 with 80% (204)
Week 5- 5X4 with 75% (192)
Week 6- 6X2 with 85% (217)
Week 7- 6X3 with 80% (204)
Week 8- 6X2, 1, 2, 1, 2, 1 with 90% (231kgs)
Week 9- 5X2 with 90% (231kgs)
Week 10- 5X2 with 90% + 4kgs (235kgs)
Week 11- 5X2 with 90% + 8kgs (239kgs)
Week 12- 5X2 with 90% + 12kgs (243kgs)
Week 13- 5X3 with 90% (235kgs)
Week 14- 4X2 with 90%+ 16kgs (247kgs)
Week 15- 5X3 with 90% (235kgs)
Week 16- 3X2 with 100% (255kgs)
I saw this old school exercise for lower back in the book super strength where the man stands on the stool and lift the barbell from down to up, is it good for the lower back if the exercise is done with rounded back. Also what is your suggestion on round back stiff leg dead lift? is it plain wrong ?
ReplyDeleteFirst of all there is nothing categorically wrong with round back lifting. The primary purpose of round back deadlifting in the routines of old timers is to prevent injuries and stiffness in the lower back. Men like Tommy Kono claimed that round back lifting prevents chronic tightness in the lower back, trains the spinal erectors through a full range of motion, and strengthens the ligaments and tendons of the spine.
Deleteessentially the exercise was done for the inevitable day when your back suddenly rounds under a heavy weight. That is when round back training will save you as your body will be able to take the strain and not get injured. A couple of sets of 20 a week will prevent lower back stiffness and cure hamstring inflexibility as well. At the end of the day just like any other joint the vertebra are designed to go through a decent range of motion and therefore for the complete development of the erectors, round back lifting is essential.
Let me clarify that Tommy Kono (who called this the hospital deadlift) reccomended that you start round back lifting extremely light and do it for high repetitions only. The example I remember reading is-" if your best deadlift is 400 lbs do not use more than 80lbs for the hospital deadlift, and perform it for 3 sets of 20. Add weight very slowly and focus on working the erectors thoroughly for many reps rather than the weight used."
The rounded deadlift is a much more controversial technique when it comes to lifting heavy or for maximum attempts. There have been many greats who have used round back deadlifting successfully in competitions. The best example I can think of is Bob Peoples who deadlifted 727lbs at a bodyweight of 181lbs (a record which stood for 2 decades) with a fully rounded back, straight legs, empty lungs and a supinated grip. The logic he gave was that round back lifting reduced the distance the bar has to travel and shifts more load to the ligaments. If you are a competitive lifter and are considering round back lifting, please go through the following first-
1. You need crazy strong abs to round back deadlift.
2. You must try to round more in the upper back rather than the lower.
3. You need big and strong lats and scapular muscles.
4. You need a strong set of spinal erectors which are strong in the entire range of motion. You have to have considerable experience training round backed with light weights first. The tendons and ligaments have to be strong and supple as well.
5. Whatever position you start in, make sure you do not round further from that position. This is what really causes injuries.
6. Start light and build carefully. If something does not feel right, stop.
If you are not a competitive lifter, there is absolutely no reason in the world to deadlift with a round back for maximum attempts. It is just not worth the risk.