straightforward deadlift plan will add 100 pounds to your max

straightforward deadlift plan will add 100 pounds to your max

Power bodybuilding transcends lifting. It’s a philosophy.

Any workouts I prescribe here need more than the right math to work properly.

The caveat to all my programs is always the same: Unless you’re looking for a war when you go into the gym and you’re ready to attack the iron, it won’t work.

You’ll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.

In addition to requiring a warrior’s mentality, this program demands that you eat a lot and get plenty of sleep to ensure proper recovery. Bear down and get after it. A 100-pound strength gain is just a few short weeks away.

FOUR-WEEK MAX-OUT

THE KEY POINTS

  • Days 1 and 2 must be two days apart.
  • Use percentages of your new desired one-rep max (1RM), not your existing max.
  • The sample weights are for a lifter who can deadlift 500 and wants to hit 600.
  • Always use 135 and 225 during the warmup sets. Record every weight you use in Week 1. Add 10 pounds to every working set each week through Week 4. Take Week 5 off from deadlifting, then test in Week 6.

DAY 1

EXERCISE SETS

 

REPS % OF 1RM SAMPLE WEIGHT
Deadlift 2 10 135-225
  2 4 50, 60 300, 360
  2 3 70 420
  5 3 80 480
Bottom-Half Deadlift* 2 4 50, 60 300, 360
  5 4 70 420
Rack Pull** 1 4 60 360
  2 4 70 420
  2 3 80 480
  4 2 90 540
Hyper-Extension 5 10

DAY 2

EXERCISE SETS REPS % OF 1RM SAMPLE WEIGHT
Deficit Deadlift*** 2 10 135, 225
  1 3 50 300
  2 3 60 360
  4 2 65 390
Deadlift 2 4 50, 60 300, 360
  2 3 70 420
  5 3 80 480
Good Morning 5 5