onsdag 18. januar 2012

7 week deadlift program

This program was inspired by a forum post at the Power and Bulk board by Randy Gillett. All percentages are based on your deadlift 1RM.


Week 1

Monday: Deadlift 80% x 5reps

Thursday: Deadlift standing on box 50% x 10reps x 5sett


Week 2

Monday: Rack pull from the top of the knee 100% x 10reps x 5 sets

Thursday: Deadlift standing on box 50% x 10reps x 5sett


Week 3

Monday: Deadlift 90% x 3reps

Thursday: Deadlift standing on box 50% x 10reps x 5sett


Week 4

Monday: Rack pull from the top of the knee 100% x 10reps x 5 sets

Thursday: Deadlift standing on box 50% x 10reps x 5sett


Week 5

Monday: Deadlift 95% x 1reps

Thursday: Deadlift standing on box 50% x 10reps x 2Insert


week 6

Monday: Rack pull from the top of the knee 100% x 5reps x 2 sets

Thursday: Deadlift standing on box 50% x 5reps x 2Insert


week 7
Monday: Deadlift NEW PR!