miked8c
New member
I am doing some I have never done before, createing a program devoted mainly to the deadlift. For this program I have two priorities:
First(most important)- 500 lbs. deadlift
As of right now, I can do 345x13. If I had to lowball myself I would say I can 1RM 445.
Second(afterthough)- Rep 315 on bench
I have a seperate program I will be following for my bench.
For my deadlift portion I this is a rough outline
- 2 days a week dedicated solely to deadlift progression exercises.
-9 week program
-Incorporating: Defecit Deadlifts, Rack Deadlifts, Front Squats, Romanians.
- Constraint: Don't want to exceed a BW of 210(195 right now)
- 1 compound DL Movement per week( I believe that like squats, deadlift can only be trained at full strength once a week, anymore, and performance will suffer, even if you are not sore.)
Rough Layout:
Week 1
Day 1
DL 5RM
Day 4
Front Squat 5RM
Week 2
Day 1
DL 3RM
Day 4
Front Squat 3RM
Week 3
Day 1
DL 1RM
Day 4
Front Squat 1RM
Week 4(Real program begins)
Day 1
Deficit DL 5RM
Day 4
Romanians(never done these before, what should my rep scheme be)
Week 5
Day1
Deficit DL 3RM
Day 4
Romanians(Input Appreciated)
Week 6
Day 1
Deficit DL 1RM
Day 4
Romanians(Input)
Week 7
Day 1
Rack Pulls 5RM
Day 4
Front Squats 3RM
Week 8
Day 1
Rack Pulls 3RM
Day 4
Front Squats 1RM
Week 9
Day 1
Rack Pulls 1RM
Day 4
Rest? 1RM next day 1?
1RM DL a Week after last day
I realize this program is a little basic, keep some things in mind:
- I only listed the first exercise for each day. My assistance will be a combination of chins, weighted chins, rowing movements and spinals decompressors, such as GHRs.
- The other two days of the week I will be doing benching and shoulders.
- I put rack pulls in the last three weeks so that I get maximal weight in my hands before I 1RM(ideally weight that is higher than 500 lbs.)
Ok guys, any and all input is greatly appreciated. I have never created a program that was mainly geared towards increasing my DL. I believe that this goal is definitely realistic, I have never done deficit DLs or rack pulls and am expecting serious newbie gains. Help me out guys, be critical. I especially need advice for romanians, should they be assistance instead?
First(most important)- 500 lbs. deadlift
As of right now, I can do 345x13. If I had to lowball myself I would say I can 1RM 445.
Second(afterthough)- Rep 315 on bench
I have a seperate program I will be following for my bench.
For my deadlift portion I this is a rough outline
- 2 days a week dedicated solely to deadlift progression exercises.
-9 week program
-Incorporating: Defecit Deadlifts, Rack Deadlifts, Front Squats, Romanians.
- Constraint: Don't want to exceed a BW of 210(195 right now)
- 1 compound DL Movement per week( I believe that like squats, deadlift can only be trained at full strength once a week, anymore, and performance will suffer, even if you are not sore.)
Rough Layout:
Week 1
Day 1
DL 5RM
Day 4
Front Squat 5RM
Week 2
Day 1
DL 3RM
Day 4
Front Squat 3RM
Week 3
Day 1
DL 1RM
Day 4
Front Squat 1RM
Week 4(Real program begins)
Day 1
Deficit DL 5RM
Day 4
Romanians(never done these before, what should my rep scheme be)
Week 5
Day1
Deficit DL 3RM
Day 4
Romanians(Input Appreciated)
Week 6
Day 1
Deficit DL 1RM
Day 4
Romanians(Input)
Week 7
Day 1
Rack Pulls 5RM
Day 4
Front Squats 3RM
Week 8
Day 1
Rack Pulls 3RM
Day 4
Front Squats 1RM
Week 9
Day 1
Rack Pulls 1RM
Day 4
Rest? 1RM next day 1?
1RM DL a Week after last day
I realize this program is a little basic, keep some things in mind:
- I only listed the first exercise for each day. My assistance will be a combination of chins, weighted chins, rowing movements and spinals decompressors, such as GHRs.
- The other two days of the week I will be doing benching and shoulders.
- I put rack pulls in the last three weeks so that I get maximal weight in my hands before I 1RM(ideally weight that is higher than 500 lbs.)
Ok guys, any and all input is greatly appreciated. I have never created a program that was mainly geared towards increasing my DL. I believe that this goal is definitely realistic, I have never done deficit DLs or rack pulls and am expecting serious newbie gains. Help me out guys, be critical. I especially need advice for romanians, should they be assistance instead?